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Training Log Archive: emilyr

In the 7 days ending May 20:

activity # timemileskm+m
  Strength2 1:11:29
  Run/Walk3 1:05:50 5.91(11:08) 9.51(6:55) 30
  Biking2 34:04 5.52(6:10) 8.88(3:50) 16
  Orienteering1 29:29 1.93(15:18) 3.1(9:31) 101
  Dragon boating1 15:00
  Total6 3:35:52 13.35 21.49 147

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Sunday May 20 #

Orienteering 29:29 [3] 3.1 km (9:31 / km) +101m 8:11 / km
ahr:154 max:177

Fun sprint course. Alison confused me for a second on the map, but otherwise mostly okay :) Got one prickly pear in my foot which required me to stop and extract it.

Saturday May 19 #

Run/Walk 15:43 [1] 2.43 km (6:28 / km) +11m 6:19 / km
ahr:157 max:173

Running to the start of the training. For the first two trainings, I didn't do much running (I shadowed one leg for someone), so didn't bother to start my Garmin for that. Walked about afterwards. Also forgot to start my Garmin when I was shadowing in the afternoon.

Friday May 18 #

Run/Walk 25:04 [1] 3.68 km (6:49 / km) +9m 6:44 / km
shoes: Asics Cumulus 17

Before heading to Kamloops for Sage Stomp. 90 second jog, 1 minute walk. I forget which podcast I listened too. Maybe the Caliphate? And a Hidden Brain episode about lying.

Thursday May 17 #

Strength 31:29 [1]
ahr:126 max:157

New workout! ‘Week 9 Workout B’ Feel a little sluggish and our apartment is getting hot, but good to move a bit.

3 x 15 bodyweight single leg hip thrust (I found these hard)
3 x 4 assisted chin ups (purple and red bands)
3 x 15 bodyweight Bulgarian split squat
3 x 10 single arm dumbbell military press (15#)
3 x 20 good mornings (since don’t have a barbell used 15# for the first set and then just my broom handle for the second and third to focus on form)
1 x 50 (or 60?) monster walks with green band
1 x 60 second feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (15#)

Biking 19:04 [1] 3.88 km (4:55 / km) +16m 4:49 / km

Biking to and from a Women's Personal Safety class in Chinatown. Some volunteer police women put on these workshops around the city where they talk about preventing violent crimes (primarily against women), but mostly they demonstrate (and then you get to practice) all of these techniques to get out of different types of holds (grabs, choking, someone on top of you, etc.) and where/how to hit in order to be able to get away. I thought it was really interesting and definitely not something that I knew. Hopefully one never has to use it, but they're good skills to at least know about. I'd recommend it to any Vancouver ladies!

Tuesday May 15 #

Dragon boating 15:00 [1]

Last session! I enjoyed these past 4 weeks. I think my paddling technique improved. School friend Kate and I were at the front. I think I like being up there since you can’t mess up the timing as much, hehe. Was thinking about continuing on, but think I have a few too many timing conflicts to make it worth it.

Biking 15:00 [1] 5.0 km (3:00 / km)

Biking to and from dragon boating.

Monday May 14 #

Run/Walk 25:03 [1] 3.4 km (7:22 / km) +10m 7:16 / km
ahr:131 max:161 shoes: Asics Cumulus 17

Last time of 90 seconds jog with 2 minute walk. It’s getting toasty outside! Listened to the Caliphate podcast and then a Hidden Brain podcast about the lives of the extremely wealthy.

Strength 40:00 [1]
ahr:124 max:167

Actually the last one of my ‘week 8’. New exercises next time!

3 x 20 hip thrust off the low step up (25#))
3 x 12 cable single arm rows (setting 4)
3 x 15 step ups with a lunge off the low platform (16#)
3 x 13dumbbell bench floor press (40# total)
3 x 18 dumbbell romanian deadlift (50# total, grip strength is limiting)
1 x 30 side lying abduction
1 x 45 seconds feet elevated plank (off treadmill)
1 x 45 seconds side plank
3 x 20 45 degree back extension
1 x 15 leg raises

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