Training Log Archive: rojewski

Took the dogs out today for a quick walk. Im feeling much better than yesterday. Dakota was full of energy. We did the cedar rd loop today and the weather wasn't too bad.

I did this on the tm this a.m. it was a random hill workout that built up andnthen midway thrum it leveled off keeping the intensity up but then after a couple of minutes would back off the incline slightly. The speed was a constant 4.0 the incline went up to 12% and the second half was at 9.5 to 10% incline and then backing off to 8.5- 9%. This actually was a kickass workout and I was really working hard!
15 mins wu
30 mins random hill
15 mins cd

20 abroller
15 -5 lb goblet squats which are getting easier!

I had lots of fun here today! Driving was not so fun though. We got a great parking spot and didn't have to wait forver to get out this year. Casey went with me today. I discovered she doesn't care for large crowds. It had snowed this morning amd casey slipped on a grate and took a header. Then at mile 2 she decided she had to take a dump! In the middle of the road! It was still a blast. I did run some and it felt really good and I was surprised how good I felt. I held back to not take off.

uphill both ways today! This was a great workout today, things are slowly improving! The windchills were hovering near 0* this morning and we had snow overnight.

10 mins @ 4.0 flat
20 mins @ 3.8 @ 10% incline Hr was between 145-150
10 mins @ 3.8 @ 11% incline HR was between 150-155
10 mins @ 3.8 @ 12% incline HR was between 155-160
10 mins flat @ 3.8 I forgot to bump the speed back up til the last 3 mins

Also 10 goblet squats with a 5# weight
15 ab rollers

Hard spin this morning that left me with shaky legs when I got done. My hr during the hill climbs was in the mid 150's.

15 mins easy spin
10 mins hard standing hill climbing
10 mins easy recovery spin
10 mins hard standing hill climbing
15 mins easy cooldown spin

Once I got done i also did 15 weightless goblet squats.