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Training Log Archive: emilyr

In the 7 days ending Apr 29:

activity # timemileskm+m
  Strength3 1:29:46
  Run/Walk3 1:20:04 6.23(12:52) 10.02(7:59) 17
  Biking1 42:50 8.7(4:55) 14.0(3:04)
  Dragon boating1 15:00
  Total6 3:47:40 14.93 24.02 17

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Saturday Apr 28 #

Run/Walk 26:02 [1] 3.37 km (7:44 / km) +4m 7:41 / km
ahr:126 max:163 shoes: Asics Cumulus 17

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.

Friday Apr 27 #

Strength 30:46 [1]
ahr:122 max:160

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)

Thursday Apr 26 #

Run/Walk 27:02 [1] 3.32 km (8:09 / km) +9m 8:02 / km
ahr:119 max:156 shoes: Asics Cumulus 17

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.

Wednesday Apr 25 #

Biking 42:50 [3] 14.0 km (3:04 / km)
ahr:155 max:185

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

Tuesday Apr 24 #

Run/Walk 27:00 [1] 3.33 km (8:06 / km) +4m 8:04 / km
shoes: Asics Cumulus 17

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.

Strength 44:00 [1]
ahr:129 max:169

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...

Dragon boating 15:00 [1]

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.

Monday Apr 23 #

Strength 15:00 [1]

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!

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