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Training Log Archive: emilyr

In the 7 days ending Jul 21:

activity # timemileskm+m
  Biking4 6:56:56 94.8(4:24) 152.57(2:44) 1003
  Dragon boating1 55:26 3.16(17:32) 5.09(10:53)
  Strength1 43:46
  Total6 8:36:08 97.97 157.66 1003

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Sunday Jul 21 #

Biking 3:17:12 [1] 71.2 km (2:46 / km) +473m 2:41 / km

Forgot my watch, so stole Oscar's track. Bit of a late start to the day. as we got home late, then got woken up by the cat at 6:30am, and needed an emergency 2.5 hour nap. But we managed to do it! Nothing like celebrating your birthday by biking your age 2.6 times! We stopped for a free Starbucks birthday drink in Steveston. :) I got the most ridiculous tie-dye frappucino. Also, Oscar and I decided to go full-on matching. The Arthur Liang Bride is a little bit sketchy getting on and off, but the traffic wasn't too bad. Wouldn't like to do it during rush hor though. Will have to add a little more elevation into our next ride as Richmond is pretty flat! Was ready to be off the bike by the end. Right knee felt a little niggly.

Saturday Jul 20 #

Dragon boating 55:26 [1] 5.09 km (10:53 / km)

Trying to get ready for our Harrison races next weekend! Still in the front seat. :) Told my coaches I don't intend to join the team again for next year, so hopefully I don't get booted back. A bit of rushing around to drop off the cakes for mine and Oscar's joint birthday party, so just barely made it in time.

Friday Jul 19 #

Note

Got too distracted by making multiple cakes and pies for birthday celebrations!

Thursday Jul 18 #

Biking 2:17:50 [1] 45.52 km (3:02 / km) +530m 2:52 / km

Biking to and from our Gran Fondo clinic along with our group ride. We practiced riding close to other riders and bumping each other gently. Then we learned about pace lines! Practiced going up to the demo road and for the first 4km. We were moving at a pretty good clip! Not super great at riding close to the rider in front of me all the time, but it was good practice.

Wednesday Jul 17 #

Biking 40:40 [3] 17.39 km (2:20 / km)

Power cycle class at Cyklus. This was a tough one (Shelley's always are)! I don't know how I managed to do gear 17 at 90 rpm for 4 x 4 minutes last week. I could barely do gear 17 at 90 rpm for 2 minutes today. Convinced Oscar to join me so he could start his birthday off right!

Tuesday Jul 16 #

Strength 43:46 [1]

At home strength.

DB reverse lunge
DB bentover row
Single-leg DB Romanian deadlift
Torso-elevated push-up
Feet-elevated BW glute bridge
DB lateral raise
Side-lying BW hip abduction
Side plank

Monday Jul 15 #

Biking 41:14 [3] 18.46 km (2:14 / km)

Spin class at Cyklus during my volunteer shift. It was a substitute instructor. Her style of classes aren't my favorite, but still a good work out.

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