Training Log: emilyr
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Hiking||1|| 2:58:44|| 5.34||(33:27)|| 8.6||(20:47)|| 866|
| ||Biking||1|| 1:17:00|| 11.5||(6:42)|| 18.5||(4:10)|| 196|
| ||Strength||2|| 1:08:34|
| ||Run/Walk||1|| 35:12|| 3.26||(10:49)|| 5.24||(6:43)|| 7|
| ||Dragon boating||1|| 30:00|
| ||Total||5|| 6:29:30|| 20.1|| 32.34|| 1069|
Hiking 2:58:44  8.6 km (20:47 / km) +866m 13:49 / km
ahr:132 max:181 shoes: Brooks Cascadia 12
Hike up to Munro Lake with Ian. Never done this hike before. It was quiet and the woods were pretty. A lot of climb from the get go. Lake was nice and a good spot for lunch! We thought about going up to Dennet Lake from there but you had to cross a river and I wasn’t stoked on getting my feet wet haha so I wimped out.
Biking 1:17:00  18.5 km (4:10 / km) +196m 3:57 / km
Along the Seawall and then down the Arbutus Greenway. With Marco, Anna, Peter, Oscar and Nico.it was a very chill pace as some of the people are newer to biking. Nice day to be out and it wasn’t super busy although was starting to get cold near the end. We stopped for Nandos and coffee at various points throughout the day.
Strength 37:46 
Upper body strength day. Probably a bad day to do this before dragon boating haha. Dynamic warm up then:
Seated dumbbell press: 3 x 8 reps at 9lb, 9lb, 12 lb (weight is for each hand)
Row off the table: 3 x 8 reps
Floor press: 3 x 12 reps at 15lb each hand
Band row: 3 x 15 each side with red band
Dumbbell lateral raise dropset: 2 x (15 at 6lb and 15 at 3lb)
Dumbbell hammer curl: 2 x 15 at 9lbs
Dumbbell skull crushers: 2 x 15 at 9lbs
Hollow body hold: 2 x 30 seconds ish
Dragon boating 30:00 
1.5 hour practice. First bit was technique and then a lot of hard paddling (for me at least). Practices are getting more intense! Nice sunny day although quit cold getting home as I was fairly wet and it was a bit windy. Think I might try running to practice since I’m stiff and cold after practice.
Strength 30:48 
Warm up: side-lying windmill, bear squat, yoga push up, reverse lunge to overhead reach, diagonal band pull-apart.
3 x 6 box squat with 16kg (35lb) for first set and 20 kg (44lb) for second and third set
3 x 10 pause glute bridge with 25 lbs
3 x 10 dumbbell Romanian deadlift with 1.5 reps with 40 lbs total
1 x 20 goblet walking lunge with 15 lbs
1 x 20 goblet reverse lunge with 15 lbs (each side)
2 x 20 bodyweight back extension
2 x 10 side-lying hip raise (each side)
2 x 10 calf drops with 25 lbs (each side--two feet when going up, one foot when going down)
Tried to go fairly light with weights since I'm still getting back into strength.
Run/Walk 35:12  5.24 km (6:43 / km) +7m 6:40 / km
ahr:144 max:173 shoes: Asics Cumulus 17
Allan McGavin Run Club Week 3. 7 x 4 minute jog and walk intervals. Nice night out!
all weeks |