Training Log: emilyr
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Biking||2|| 1:19:15|| 18.21||(4:21)|| 29.3||(2:42)|
| ||Strength||2|| 34:55|
| ||Dragon boating||1|| 15:00|
| ||Total||4|| 2:09:10|| 18.21|| 29.3|
Strength 15:23 
Dumbbell domination workout: The Climb
Palms-in floor press: 4 x 10 reps at 15 lbs each hand
Alternating BW cossack squat: 4 x 10 reps R/L
DB skier swing: 4 x 10 reps at 9 lbs each hand for the first set and 12 lbs each hand for the last three
Marching glute brdige: 4 x 10 reps R/L
Hopefully I won't be quite as sore after this workout as the last one! There were some new to me exercises in this one.
Biking 39:53  14.55 km (2:44 / km)
Groove Ride at Cyklus with one of my favourite instructors. This had 6 tough 1-minute intervals near the end. I'm extremely sore from my very small strength session on Thursday so I wasn't sure how this would go. At least it wasn't painful to bike (like it was walking there), but definitely not a lot of pep in my legs for the intervals. Oscar came too. I like when we do Saturday morning spin together!
Dragon boating 15:00 
I think I'm going to join a new women's dragon boating team. They've had 2 practices so far, but I couldn't make them. My paddling muscles are definitely not in shape (debatable if they ever were), but at least most people on the team are also beginners like me. Seems like a nice group of women. Fortunately no rain! We'll see what it's like in January and February when it's rainy and cold.
Strength 19:32 
Back to strength! It's been a while so went quite easy to start as I don't want to be super sore tomorrow. Was supposed to do between 4-6 rounds, but I only did 3.
Dumbbell Domination Jump Workout
1-arm supported DB row: 3 x 10 reps each side at 12 lb
BW squat: 3 x 20 reps
Renegade row with push-up on knees: 3 x 8 reps each side at 9 lb
BW reverse stepping lunge: 3 x 10 reps each side
Incline push up: 3 x 8 off the bed on knuckles
Lateral lunge: 3 x 10 each side
Biking 39:22  14.75 km (2:40 / km)
Power Class at Cyklus. Starting this week, I'm now volunteering there for a couple of hours during the week and in return I get a free unlimited pass. I hope to go at least 2 -3 times per week (and maybe try out their TRX classes too). Oscar came as well and convinced our friend Marco to try (it was his first spin class ever, haha. Not totally sure what he thought). Not the usual Wednesday night instructor, but she was good at trying to make the class enjoyable. A lot of shorter intervals tonight and no average watts test. Got Oscar in the watts/kg although he definitely had higher overall watts than me. :)
all weeks |