Training Log Archive: mariaamaya

Amazing workout! Great stretching! Need to do this more often.

Super hot!!!

Decided to go out a little longer.

No pain but a little tenderness and tightness.

Iced as soon as I was home and took 2 advil.

Iced again before going to bed because I felt a short twinge of pain - odd, not good.

Run felt better than yesterday! thinking it was just the combination of all three.

Okay, that was tough!

I'm hoping this was the combination of not running, the heat and all the yard work I did today. It was tough! Ugh...

Anyway, no pain, went slow, stretched a few times. Can't wait to run tomorrow.

The first part of this class was generic yoga, good stretches, the second part was holding the stretches for about 5 minutes or so.

Good workout!

314 floors
533 calories

Needed to do something hard! Frustrated I can't run!

I tried to do this one like the bike earlier this week.

WARM UP
0-12 min (12 min) @ level 5

12-13 min (1 min) @ level 6
13-14 min (1 min) @ level 7
14-15 min (1 min) @ level 8
15-16 min (1 min) @ level 9
16-17 min (1 min) @ level 10
17-18 min (1 min) @ level 11
18-19 min (1 min) @ level 12
19-20 min (1 min) @ level 13
20-21 min (1 min) @ level 14
21-22 min (1 min) @ level 15

REST
22-25 min (3 min) @ level 5

START AGAIN
25-26 min (1 min) @ level 6
26-27 min (1 min) @ level 7
27-28 min (1 min) @ level 8
28-29 min (1 min) @ level 9
29-30 min (1 min) @ level 10
30-31 min (1 min) @ level 11
31-32 min (1 min) @ level 12
32-33 min (1 min) @ level 13
33-34 min (1 min) @ level 14
34-35 min (1 min) @ level 15
35-36 min (1 min) @ level 16

REST
36-37 min (1 min) @ level 5

EXTRA REST...?
37-40 min (3 min) @ level 6
40-41 min (1 min) @ level 7
41-42 min (1 min) @ level 8
42-43 min (1 min) @ level 9
43-44 min (1 min) @ level 10
44-45 min (1 min) @ level 11
45-46 min (1 min) @ level 12
46-47 min (1 min) @ level 13
47-48 min (1 min) @ level 14
48-49 min (1 min) @ level 15

REST
49-52 min (3 min) @ level 6

52-53 min (1 min) @ level 7
53-54 min (1 min) @ level 8
54-55 min (1 min) @ level 9
55-56 min (1 min) @ level 10

COOL DOWN
56-65 min @ level 7

Bike 3: In lieu of a quality run workout this week: Progression ride - Start easy. When ready, switch to the easiest gear and settle into a steady 90 - 100RPM cadence. Keep same cadence, each 2 minutes shift to next hardest gear. Keep doing this till you can't maintain the same cadence and go back to easiest gear and start progression over. Do as many cycles as you have time for leaving time to cool-down.

This is a great workout!!

358 calories

Not nearly long enough though! I should have gone longer.

0-8 min (8 min) @ level 1

8-10 min (2 min) @ level 2
10-12 min (2 min) @ level 3
12-14 min (2 min) @ level 4
14-16 min (2 min) @ level 5
16-18 min (2min) @ level 6
18-20 min (2 min) @ level 7
20-22 min (2 min) @ level 8
22-24 min (2 min) @ level 9

24-26 min (2 min) @ level 1
26-28 min (2 min) @ level 2
28-30 min (2 min) @ level 3
30-32 min (2 min) @ level 4
32-34 min (2 min) @ level 5
34-36 min (2 min) @ level 6
36-38 min (2 min) @ level 7
38-40 min (2 min) @ level 8
40-42 min (2 min) @ level 9
42-44 min (2 min) @ level 10

44-46 min (2 min) @ level 1
46-48 min (2 min) @ level 2
48-50 min (2 min) @ level 3
50-52 min (2 min) @ level 4
52-54 min (2 min) @ level 5
54-56 min (2 min) @ level 6
56-58 min (2 min) @ level 7
58-60 min (2 min) @ level 8

60-62 min (2 min) @ level 3
62-64 min (2 min) @ level 4
64-66 min (2 min) @ level 5
66-68 min (2 min) @ level 6

COOL DOWN
68-70 min (2 min) @ level 3

285 floors
490 calories

Cross-training workout

This thing is super tough!

I was doing fine, being careful with keeping my foot at 90 degrees, suddenly I was distracted by my phone and I let my foot point or how do I explain, I put pressure like a ballerina, by pointing my toe and stepping off of it at the same time. Anyway, I immediately went back to 90 degrees and finished up because I started feeling it a bit.

0-12 min easy warm up @ level 5 (53 steps per minute)

12-15 min (3 min) @ level 6 (60 spm)
15-18 min (3 min) @ level 7 (68 spm)
18-21 min (3 min) @ level 8 (75 spm)
21-24 min (3 min) @ level 9 (82 spm)

REST
24-27 min (3 min) @ level 6 (60 spm)

27-30 min (3 min) @ level 7 (68 spm)
30-33 min (3 min) @ level 8 (75 spm)
33-36 min (3 min) @ level 9 (82 spm)
36-39 min (3 min) @ level 10 (89 spm)

REST
39-42 min(3 min) @ level 7 (68 spm)

42-45 min (3 min) @ level 8 (75 spm)
45-48 min (3 min) @ level 9 (82 spm)
48-51 min (3 min) @ level 10 (89 spm)
51-54 min (3 min) @ level 11 (97 spm)

REST
54-57 min (3 min) @ level 5 (53 spm)

57-60 min (3 min) @ level 6 (60 spm)
60-63 min (3 min) @ level 7 (68 spm)

Better stop :(

REST
63-66 min (3 min) @ level 5 (53 spm)

0-15 min warm up @ up to 3.8 mph

15-17 min (2 min) increase to 4.2 mph

Hold at 4.2 mph for the following:

- 17-22 min (5 min) increase to 2%
- 22-27 min (5 min) increase to 3%
- 27-32 min (5 min) increase to 4%
- 32-37 min (5 min) increase to 5%
- 37-42 min (5 min) increase to 6%
- 42-47 min (5 min) increase to 7%
- 47-52 min (5 min) increase to 8%
- 52-57 min (5 min) increase to 9%
- 57-62 min (5 min) increase to 10%

Hold at 10%

- 62-72 min (10 min) down to 3.0 mph
- 72-73 min (1 min) down to 1%

Wow that was freaking tough! I can see where that would help prepare for all the walking portion!!!