Training Log Archive: emilyr

A nice hike with Ian S. I don't know if I've ever done just St. Mark's Summit before. We overlapped a small distance with a trail race, but I don't think we were too in the way. The trails were quite muddy. It was amusing to see all the people hiking up with pristine, white sneakers. I was expecting it to be mostly cloudy, but even got a view at the top!

We have a deload week this week. Today is pretty jam packed, so I tried to fit it in in the morning before dragon boat. Short a couple of kilometres because I slept in too much, but will make it up in some other bike commuting today. I'm still practicing eating while riding. I find the Honey Stinger gummies are a bit tricky to get out of the package smoothly. Felt pretty good going up the hill, but definitely chicken going down. Got stuck at a train crossing and it also decided to rain on the top of Burnaby Mountain. A bit faster than two weeks ago (also helps knowing the route).

I think we're starting to find a good rate for our 200m races. I like being in the front! Water in False Creek was not the nicest colour today...

Was going to go for a bike ride after work yesterday, but went to go visit my friends' 3-day old baby instead :)

Can't do my bike clinic tonight as I have to do a volunteer fundraising shift for my dragon boat team. Did a strength workout at home to break up some grading work.

DB Romanian deadlift
Half-kneeling 1-arm DB shoulder press
Goblet squat
DB pullover
DB glute bridge
3-point DB row
BW frog pump
Reverse crunch

Listening to a Planet Money podcast.

Not quite as strong today, but upped my flat road gear to 13 instead of 12. My watts per kilo were around 3.2, which is pretty high for me! Tough class. Feeling pretty tired today generally.

In the front again but went a little too fast on our race piece. Easier practice tonight as we were a smaller boat. More technique practice.

Need to make sure I fit these strength workouts in my week.

DB pause hip thrust
Bentover 1 arm DB row
Bulgarian split squat
DB floor press
Frog reverse hyperextension
Bentover DB rear delt raise
Plank
Bicycle crunch

Cyklus spin class with Marco and Oscar. I felt so strong today for some reason! My 'flat road gear' was 2 higher than normal. Must have been that ice cream sandwich I ate before going. :) Did 4 x 4 minute intervals, which are always tough. Managed to consistently keep it at gear 17 at 90rpm for all 4.

Had hoped to do the spin class during my volunteer shift, but there was a new employee being trained, so wasn't able to. Oh well, feeling a bit tired from yesterday anyways.