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Training Log Archive: Samantha

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  trail run2 2:20:07 15.01(9:20) 24.16(5:48) 202
  spinning2 2:03:11
  lifting/strength4 1:20:32
  Total7 5:43:50 15.01 24.16 202

» now

Sunday Oct 16, 2016 #

9 AM

trail run 1:55:02 [2] 19.8 km (5:49 / km) +188m 5:33 / km

Long run today with 15 others from the clubhouse. I cut off a bit so that I could run directly home. It was fun to have lots of people to run with and so different conversations throughout the entire run. Didn't feel quite as dead as last week, which was a pleasant surprise! Followed by all of us going to brunch at Lovisa and Davids.

As always with my brunch choices, I turned to Smitten Kitchen to bake yogurt panna cotta and
Morning Bread Pudding with Salted Caramel. I thought the panna cotta was amazing, but not so much with the Bread Pudding. Hers looked more gooey than mine was, and I don't know why it was supposed to be salted caramel. And I didn't have the right dish to flip it in, so it stayed unflipped. Will have to try again, or just acknowledge that I already found the perfect recipe of Overnight Caramel French Toast. That stuff is amazing after a long run. Or a short run. Or no run.

P.S. OMG I am so sore from my 205 squats yesterday. Lovisa kept on saying that I was moving like an old woman. I am turning 34 tomorrow...

Saturday Oct 15, 2016 #

10 AM

lifting/strength (15 med Paolo) 17:22 [2]

Today was the weekly test, and so I had to see how many circuits (which were 10 pushups, 10 situps, 15 squats) I could do in 15 minutes. I could do 14. 10 was my target goal, and you can ear extra points for doing more.

Then my weekly challenge was 20 situps, which was no problem, and I did 50, so eared lots of bonus points there.

lifting/strength (Freelectics) 5:00 [2]

And then some Freelectics.

And then into town for an early Birthday lunch with my Tophers.

Friday Oct 14, 2016 #

4 PM

spinning 1:13:18 intensity: (12:12 @1) + (1:01:06 @2)
ahr:137 max:163

A very fun spin class! Spin 75, where we end with short intervals. A super tough session, but lots of fun. Packed class today, everyone getting their workout in before the weekend!

Thursday Oct 13, 2016 #

5 PM

trail run 25:05 [2] 4.36 km (5:45 / km) +14m 5:40 / km

Lovisa came over and we did a short run together in Stadsskogen.

lifting/strength (15 med Paolo) 15:10 [2]

Then she joined me for 15 med Paolo. I worked harder when someone else was there :) I should get a yoga mat so that I don't have to do these on the hard floor. I own a very nice yoga mat, but it's in storage in the US. I don't really need 2 so I've held off on buying one. If I hold off til Christmas then I can search storage and bring it back with me :)

Wednesday Oct 12, 2016 #

5 PM

spinning 49:53 intensity: (12:19 @1) + (36:54 @2) + (40 @3)
ahr:139 max:167

Spinning short intervals. I still am not a huge fan of this session, but since I skipped intervals last night I atleast felt like I could push. Last week when I did these after intervals on Tuesday I just couldn't muster up enough energy to care. So yay for skipping intervals? :)

Tuesday Oct 11, 2016 #

7 AM

lifting/strength (15 med Paolo) 15:00 [2]

Another circuit, this time woke up in the morning to do it since I start teaching a bit later today. Wasn't as tedious as last night. I think because I'm now a bit sore :)

lifting/strength (Freelectics) 9:00 [2]

Monday Oct 10, 2016 #

5 PM

lifting/strength (15 med Paolo) 15:00 [2]

I've signed up for a team workout competition with people from work. We pay to be a team and compete (individually and at home) within the program called "15 med Paolo." Every Monday, Tuesday and Thursday you get a set of exercises that you have to do as a circuit for 15 minutes. Every Saturday there is an end of week challenge where you see how many circuits you can get through in 15 minutes. Every week also has a weekly challenge where you can earn bonus points. Other training that you do can also be added in for points, and that is entered either as high intensity (it says things like spinning, soccer, aerobics where it's 85% of max) and low intensity (things like brisk walking). As a side note, I think there is a lot of space between working out at 85% of my max and brisk walking. I enter my bike commuting as low intensity, but all running I do as high intensity.

Anywho, that started this week. Last week, before I knew this was happening, I paid again for Freelectics. And this week is Hell Week! Needless to say, I now have more strength training that I could ever want planned for this week. Freelectics is going to get pushed aside, since there is no team counting on me and I can take as long as I want to complete everything.

Today the 15 minute circuit was incredibly boring. It's just 5 exercises that you do over, and over, and over. And since it's for not, not for how many circuits you do, there isn't a lot of incentive to go fast or work super hard.

lifting/strength (Freelectics) 4:00 [3]

Did a bit of my Freelectics too!

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