Training Log Archive: emilyr

I had some plans fall through for today, so decided to do a solo hike to take advantage of the gorgeous weather. Haven't done the Grouse Grind for a couple of years, so thought it would be a good workout.

I took the city bus over since I'm trying to be more conscious of driving, especially when it's just myself and gas prices are around $1.60. I was also a little worried about parking since it was the first weekend it opened this year.

I listened to many podcasts on the way over there and up (Hidden Brain episode about personality tests, the first episode of the Caliphate, the first two episodes of Death in Ice Valley, and an Under the Influence episode about brands named after people--fun fact, the person who invented the guillotine was actually anti-death penalty and wanted to create a more humane way to carry it out). Trail was busy, but not overwhelmingly so. It was pretty wet at the top.

Took the BCMC down since I didn't really want to pay $15 to download. It was still fairly snowy up top so had to step carefully. No podcasts on the way down as I was just enjoying being out in nature. :)

Managed to get down just in time to catch the Grouse free shuttle (which I didn't know about) to get a direct drop off downtown Vancouver. I think it's time to get new trail running shoes as mine are looking pretty worse for wear and my orthotics don't really fit in them.

Such a nice evening out! So many people out as well enjoying the day. Listening to the Daily Podcast about the Golden State Killer and the police officer who helped crack the case and then a Hidden Brain episode about personality tests (will finish that one on the next run though).

1 minute jog and 2 minute walk for 25 minutes.

Last week doing this set of 3 workouts (still have to do the other two). I’ve been trying to do more reps or weight each time for the past 8 weeks which mostly seems to be working.
Woo progressive overload and beginner strength training :)

3 x 22 bodyweight single leg glute bridge
3 x 5 negative chin ups
3 x 15 bodyweight Bulgarian split squats
3 x 10 dumbbell military press (30 lbs total/15 each hand)
1 x 20 Kick backs (with red band which was a little awkward)
1 x 20 regular bird dog
1 x 20 superman
1 x 35 clam shells (with green band)
1 x 25 leg raises with knees bent
1 x 50 v sit twists (faster this time)
2 x 15 seconds (maybe, didn’t count) modified hollow body hold

It’s getting warm outside! Still on the 1 minute jog, 2 minute walk for 25 minutes. Listened to the Daily podcast about taxis and Ubers in New York City.

Double training day! Oscar and I went to spin class. I didn't like this instructor's choice of music quite as much and had a hard time hearing all her cues. The actual workouts that we did were good though. Then some yummy ribs afterward. :)

3 x 20 hip thrust off a bench (20#)
3 x 12 cable single arm rows (setting 4)
3 x 20 step ups with a lunge off the low platform
3 x 13,13, 12 dumbbell bench floor press (40# total)
3 x 17 dumbbell romanian deadlift (50# total)
1 x 35 side lying abduction
1 x 40 seconds feet elevated plank (off sofa)
1 x 55 seconds side plank (Muna laying down underneath me was good motivation not to fall)
3 x 25 45 degree back extension

Hit a button part way through so not sure of the exact time or my heart rate. Going to take a day off running as my leg is pretty tender after some active release therapy on it yesterday.

Biking to meet up with my supervisor near his place It was lovely and sunny outside, so I thought biking seemed like the best option! Forgot what it was like to bike up that hill... The Pollution Solution is back in action :)

And back home. Probably shouldn't count this since it was mostly downhill, but it's my log and I'll do what I want :)

Dragon boating! Lucked out again with the weather. Fun and our boat is starting to get a bit better. I definitely have no muscular endurance in my shoulders though!

1 minute jog and 2 minute walk for 25 minutes this time. Nice evening out as it had warmed up quite a bit from this morning. Didn't count the warm up walk this time, but I know approximately how far I can get in 5 minutes. Listening to an interesting Freakonomics podcast about other animals that have economies of sorts.

3 x 20 hip thrust with a 3 second hold at the top and a band around my knees (12 #)
3 x 11 inverted row off my dining room table (knees bent)
3 x (20, 15, 15) squat (24#, 30#, 30#)
3 x 12 close grip dumbbell floor press (30#)
3 x 20 dumbbell swing (18#)
1 x 50 monster walk (green band, I lost count, but I think it was 50)
1 x 30 straight leg sit up on the floor
1 x 30 bent knee leg raises
1 x 15 standing lunge with a twist(12#)
1 x 30 slow twisting mountain climbers
2 x 12 two legs up, 1 leg down calf raises (18#)