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Training Log Archive: emilyr

In the 30 days ending Nov 30, 2011:

activity

time

miles

Running

4:30:50

28.36

(9:33)

45.64

(5:56)

150

Strength

3:06:30

Biking

50:00

Circuit

48:00

Squash

45:00

Other

40:00

Bouldering

15:00

Relaxation

7:00

Stretching

4:00

Total

11:06:20

28.36

45.64

150

[1-5]

10:55:20

averages - weight:56.5kg

0:51

0:00

» now

Wednesday Nov 30, 2011 #

Running (Treadmill) 45:00 [2] 7.0 km (6:26 / km)
ahr:170 max:182 weight:56.5kg shoes: Asics Gel-DS Trainer 15

I accidently forgot to stop my garmin so I'm approximating the average heart rate.

Varying between 6.0 mph at 2.0 incline and 5.5 mph at 5/4.5 incline.

Relaxation 1:00 [0]

Tuesday Nov 29, 2011 #

Other (Elliptical) 30:00 [2]
ahr:173 max:181 shoes: Asics Gel-DS Trainer 15

Was planning on going on the treadmill, but one was broken and the other was being used, so I tried out this elliptical/stair thing. Playing around with resistance and incline.

Strength (Core) 15:00 [2]

50 seconds per activity then 10 second break.

Sunday Nov 27, 2011 #

Running (Treadmill) 30:05 [1] 4.8 km (6:16 / km)
ahr:164 max:179 shoes: Asics Gel-DS Trainer 15

Easy run on the treadmill.

Speed: 6.0 mph
Incline: 2.0

Strength 7:00 [2]

1 minute plank
25 crunches
25 reverse crunches
45 second side plank (each side)
25 bicycle crunches
20 pelvic lifts with extended leg (each side)
50 v-sit twists

Saturday Nov 26, 2011 #

Running 21:04 [1] 3.7 km (5:42 / km)
ahr:155 max:177 shoes: Asics Gel-DS Trainer 15

Running down the hill to go get groceries. Dark and wet.

Friday Nov 25, 2011 #

Note
(sick)

Finally feeling quite a bit better. Training starts again tomorrow. :)

C • easy 1

Tuesday Nov 22, 2011 #

Note
(sick)

Only getting slightly better. :( Going to the walk-in clinic today if I have time.

C • sucks 3

Monday Nov 21, 2011 #

Note
(sick)

Still feel like from my shoulders and up is going to explode. Hopefully I'll be better by tomorrow...

C • Sick :( 1

Sunday Nov 20, 2011 #

Note
(sick)

So tired, cold, and dizzy with a sore throat.

Saturday Nov 19, 2011 #

Note
(rest day)

Quite tired today (for a variety of reasons), so I think it'd be best to have a rest day.

Strength (Core) 12:00 [2]

My friend Rachel wanted to do core, so just did a quick session with her.

Friday Nov 18, 2011 #

Circuit 48:00 [2]
ahr:151 max:181 shoes: Squash Shoes

Jillian Michaels Cardio Circuit DVD.

Relaxation 1:00 [0]

Thursday Nov 17, 2011 #

Strength 7:00 [2]

Waiting for a treadmill to free up.

1 minute plank
1 minute side plank (each side)
2 x 25 bicycle crunches
2 x 15 pelvic lifts (each side)
1 x 30 crunches
1 x 25 reverse crunches

Running 30:00 [2] 5.2 km (5:46 / km)
ahr:171 max:181 shoes: Asics Gel-DS Trainer 15

Very unmotivated for a run, but at least I did it! It snowed yesterday then rained then froze so the ground is super slippery, so I went on the treadmill.

Incline: 2.0
Speed: 6.5 mph

C • unmotivated 1

Relaxation 1:00 [0]

Wednesday Nov 16, 2011 #

Relaxation 1:00 [0]

Biking (Spin) 50:00 [3]
ahr:170 max:188 shoes: Asics Gel-DS Trainer 15

Using a podcast I found for a spin session.

C • solid and consistent 2

Tuesday Nov 15, 2011 #

Strength 35:00 [1]

Core Fusion Body Sculpt DVD. Busy day, not really back home until 9:30.

Stretching 1:00 [0]

Lots of stretching as part of the DVD (didn't include it in the time of strength training).

Monday Nov 14, 2011 #

Running 29:41 [2] 4.7 km (6:19 / km) +150m 5:27 / km
ahr:165 max:183 shoes: Asics Gel-DS Trainer 15

Such a gorgeous day out. Went for a run to the powerhouse and back.

Strength 12:00 [2]

Jackie Warner Core DVD. Skipped the jumping ones for the sake of my neighbors downstairs.

Stretching 1:00 [0]

Sunday Nov 13, 2011 #

Bouldering 15:00 [1]

I finally tried out the bouldering gym at Quest! My arms feel like jelly.

C • relaxation? 4

Relaxation (Relaxation) 1:00 [0]

Just so it shows up on my log. I need to work on getting it to feel as relaxing when I'm sitting as when I'm laying down.

Saturday Nov 12, 2011 #

Running 40:00 [2] 6.7 km (5:58 / km)
ahr:177 max:187 shoes: Asics Gel-DS Trainer 15

0 - 10 minutes: 6.5 mph, 2.0 incline
10 - 15 min: 6.0, 4.0
15 - 20: 6.5, 2.0
20 - 25: 6.0, 4.0
25 - 30: 6.5, 2.0
30 - 35: 5.8, 4.0
35 - 40: 6.3, 2.0

I tried to go at a slower pace, but my heart rate was still pretty high. It felt easier than the other runs. I'll keep experimenting.

Strength 8:00 [2]

2 x 1 min plank
1 min side plank (each side)
50 v-sit twists
2 x 20 supermans
2 x 20 side leg lifts (each side)
2 x 15 pelvic lifts with leg up (each side)

Stretching 1:00 [0]

I want it to show up, but I don't want it to contribute to much time, so I'm putting it at 1 minute.

Friday Nov 11, 2011 #

Other (Elliptical) 10:00 [2]

I wanted to bike today, but all the injured basketball girls were using them. Tried the elliptical but never really got into it, so I hopped over to the treadmill next to it after 10 minutes.

Running 20:00 [3] 3.7 km (5:24 / km)
ahr:172 max:190 shoes: Asics Gel-DS Trainer 15

Playing around with speeds and incline (and changed them based on song length, not necessarily even minutes).

Between 6.5 and 7.7 mph and 1.0 and 4.0 incline.

C • max HR 4

Strength 8:00 [2]

1 minute plank
1 minute side plank (each side)
1 minute x 2 wall squats
2 x 50 v-sit twists
2 x 15 jumping lunges
1 minute twisting plank

Stretching 1:00 [0]

Thursday Nov 10, 2011 #

Running (Treadmill) 30:00 [3] 5.34 km (5:37 / km)
ahr:173 max:190 shoes: Asics Gel-DS Trainer 15

0 - 10 minutes: 6.5 mph
10 - 25 minutes: 6.7 mph
25 - 30 minutes: 7.0

Incline: 2.0 (except for the first 5 minutes where I forgot)

C • On track 1

Strength (Core) 9:00 [2]

1 minute plank
20 x 2 crunches
20 x 2 leg lifts
30 seconds side plank (each side)
25 x 2 bicycle crunches
10 x 3 push - ups (on knees)

Relaxation 1:00 [0]

Wednesday Nov 9, 2011 #

Strength 30:00 [2]
ahr:139 max:170

Jackie Warner DVD. It's getting so dark so early now!

Monday Nov 7, 2011 #

Running 25:00 [3] 4.5 km (5:33 / km)
ahr:158 max:192 shoes: Asics Gel-DS Trainer 15

Running on treadmill.

0-5 minutes: 6.5 mph
5 - 25 minutes: 7.0 mph

Incline 2.0

Strength 8:30 [3]

Core.

Plank (1 minute)
20 crunches x 2
20 leg lifts x 2
side plank (30 seconds each side)
25 bicycle crunches x 2
push ups

Relaxation 1:00 [0]

Sunday Nov 6, 2011 #

Squash 45:00 [1]

First time playing squash in a while, phew!

Note

Relaxation exercises.

Saturday Nov 5, 2011 #

Strength 35:00 [2]

Core Fusion Body Sculpt.

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