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Training Log Archive: rachelm

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running3 2:24:01 12.48 20.08 65
  Spinning1 1:30:00
  Stretching/ rolling4 1:09:00
  Strength1 50:00
  Core and Basic Strength2 31:00
  Total7 6:24:01 12.48 20.08 65
  [1-5]6 5:15:01

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Sunday Feb 4 #

10 AM

Running 1:30:00 [1] 12.84 km (7:01 / km)

Watch synced with my phone but won't sync to the computer for some reason. Oh well, run in lots of new snow.
12 PM

Core and Basic Strength 15:00 [1]

Stretching/ rolling 20:00 [0]

Thursday Feb 1 #

4 PM

Spinning 1:30:00 intensity: (1:06:00 @1) + (12:00 @3) + (12:00 @4)
ahr:91 max:152

Spintervals on the bike at the gym. 6 times 30 seconds with 3 minutes rest followed by 4 times 3 minutes with 3 minutes rest. New thing doing intervals while spinning, seemed harder on my muscles than aerobically but good workout. Managed to find a bike with a seat that while uncomfortable didn't kill my butt either.
5 PM

Stretching/ rolling 15:00 [0]

calves so tight as always

Wednesday Jan 31 #

4 PM

Running 44:01 intensity: (33:55 @1) + (4:27 @2) + (3:41 @3) + (1:58 @4) 7.24 km (6:05 / km) +65m 5:49 / km
ahr:134 max:180

Nice quick run around the Quail trail. Saw a coyote and David fully explained to me how your shifter cables work, learn something new everyday!
5 PM

Core and Basic Strength 16:00 [1]

Stretching/ rolling 19:00 [0]

Tuesday Jan 30 #

7 AM

Running warm up/down 10:00 [1]

Strength 50:00 [1]

Usual strength circuit of dips, squat, bench press, leg press, one-arm row, and triceps press. Used the squat machine on a track so should probably up the weight if I use that machine again. Might try upping the weights for leg press and bench press a little bit for next time.

Stretching/ rolling 15:00 [0]

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