Training Log Archive: emilyr

Drizzly run after the delightful summer weather this week. Still doing 2 minute walk, 1 minute jog for 20 minutes with a 6 minute warm up walk (and then a cool down afterwards that I didn't record). I'm trying to pay attention to my form and not overstride.

Next time is 2 minute walk, 1 minute jog for 25 minutes.

3 x 18 bodyweight single leg glute bridge
3 x 4 negative chin ups
2 x 20 bodyweight forward lunge (should probably add weight)
2 x 20 bodyweight backwards lunge
3 x 9 dumbbell military press (30 lbs total/15 each hand)
1 x 20 supported bird dog
1 x 20 regular bird dog
1 x 20 superman
1 x 35 clam shells (with green band)
1 x 25 very modified v sits
1 x 20 v sit twists (each side)
3 x 15 single leg deadlift (I added these back in since I think they're good for working on my calf strength, balance, and arch strength)

Sunny, summery sea wall morning walk/jog. Still at 2 minutes walking and 1 minute jogging... But trying not to rush things and make it worse like I always do.

Spin class again with Oscar. What a nice night! Phew, these classes are definitely tough!

Beautiful morning on the Sea Wall.

6 minute walking warm up then jog 1 minute and walk 2 minutes. If there were any sections of grass, I tried to run on those instead. For some reason, by heart rate wasn't registering.

3 x 20 hip thrust off the low platform (15#)
3 x 12 cable single arm rows (setting 4, 3, 3)
3 x 15 step ups with a lunge off the low platform
3 x 13 dumbbell floor press (40# total)
3 x 15 dumbbell romanian deadlift (50# total)
1 x 30 side lying abduction
1 x 45 seconds feet elevated plank (off treadmill)
1 x 50 seconds side plank
3 x 20 45 degree back extension
3 x 12 calf raises (20#, up with 2 feet, down with 1 foot)

Add in the last two exercises. Calves are still fairly sore from the Chief...

Doing a 4 week Intro to Dragon boating class on Tuesday nights. Absolutey lovely night to be out. For some reason, they put me at the front of the boat, so I really had to be on it! Shoulders and lower back are probably going to be really sore tomorrow. Even though we only really paddled for 100m at a time, it's tiring (but fun)! The class was 1.5 hours, but we had lots of breaks.

Legs feeling pretty tired today, so holding off on my regular strength program for one more day. Did a random dumbbell upper body youtube video. Ouch!