Training Log Archive: emilyrIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
Biking 8:35 [1] 2.47 km (3:29 / km) +3m 3:27 / km
ahr:137 max:157
Biking to dragon boating. A little drizzly.
Dragon boating 20:00 [1]
I may be able to join a new women's team. I was invited to the co-ed practice by the same coaches. They definitely were way stronger than my intro class! My arms were dying on the warm up, haha. I was sitting next to the coach so that was quite helpful and it was cool to feel the boat moving that fast! We were on the water for about 1 hour and 20 minutes.
Dragon boating 9:37 [1] 2.38 km (4:02 / km) +13m 3:56 / km
ahr:120 max:159
Biking home from dragon boating.
Friday Jun 29, 2018 #
Biking 39:47 [3]
ahr:162 max:182
Spin class at Cyklus. Go workout and music (Shelley's workouts are pretty consistently good). Went after truffle fries and happy hour drinks with my lab group, haha, but that seemed to be okay.
Thursday Jun 28, 2018 #
Run/Walk 25:02 [1] 3.77 km (6:38 / km) +14m 6:31 / km
ahr:148 max:171 shoes: Saucony Progrid Xodus 2
None to Run Week 6 Run 1. Still on the 90 seconds jog, 60 seconds walk. Listening to a Planet Money podcast about fake reviews (try using reviewmeta.com next time you buy something off Amazon to get an estimate of how many of the reviews are fake) and started a Hidden Brain episode about fake news. Nice cool weather for running. I’m pretty sore from yesterday. Guess it had been a while since doing that workout.
Wednesday Jun 27, 2018 #
Strength 32:26 [1]
ahr:122 max:150
Week 12 Workout B. Feeling really tired and unmotivated these past few days. Didn’t really improve during the workout, but at least I did it and maybe will get the ball rolling again. Wasn’t really pushing my weights from last time. Last time doing this workout! Only 2 more left (A and C) until I’ve completed the 12 week program (although it’s taken me many many more weeks).
3 x 20 bodyweight single leg hip thrust (I definitely feel these in my glutes)
3 x 4 assisted chin ups (purple band)
3 x 10 bodyweight Bulgarian split squat (30#)
3 x 12 single arm dumbbell military press (15#)
3 x 20 good mornings (12# dumbbell)
1 x 70 monster walks with green band
1 x 80 seconds feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (18#)
3 x 20 bodyweight single leg hip thrust (I definitely feel these in my glutes)
3 x 4 assisted chin ups (purple band)
3 x 10 bodyweight Bulgarian split squat (30#)
3 x 12 single arm dumbbell military press (15#)
3 x 20 good mornings (12# dumbbell)
1 x 70 monster walks with green band
1 x 80 seconds feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (18#)
Friday Jun 22, 2018 #
Biking 43:11 [3]
ahr:157 max:181
Spin class at Cadence. I really liked this instructor. She was motivational but not overly cheesy. I don’t like these bikes quite as much though since you can’t tell what gear you’re on. Since it was at a weird time, it didn’t use many ClassPass credits so I should be able to go to another ClassPass class this month.
Thursday Jun 21, 2018 #
Strength 35:00 [1]
Week 11 Workout C in the apartment gym. It was a bit busier today, so had to shuffle around the exercises based on what was free. Time is also approximate since I was chatting which a neighbour (whoa, making friends in the apartment building!)
3*20 smith machine hip thrust with 3 second pause at the top (45# plus 25 # bar)
3*(8,12,11) dumbbell chest supported row (50# total for first set, 40# for second and third set )
3*15 Smith machine parallel squat (55# total, plus 25# bar)
3*(12,12,9) incline dumbbell press (40#, 20 per hand)
3*20 45 degree back extension (12# dumbbell)
1* 40 clam shells with green band
1*20 hanging leg raises
1*20 twists with cable (weight 3)
3*20 smith machine hip thrust with 3 second pause at the top (45# plus 25 # bar)
3*(8,12,11) dumbbell chest supported row (50# total for first set, 40# for second and third set )
3*15 Smith machine parallel squat (55# total, plus 25# bar)
3*(12,12,9) incline dumbbell press (40#, 20 per hand)
3*20 45 degree back extension (12# dumbbell)
1* 40 clam shells with green band
1*20 hanging leg raises
1*20 twists with cable (weight 3)
Wednesday Jun 20, 2018 #
Run/Walk 25:04 [1] 3.66 km (6:51 / km)
ahr:142 max:165 shoes: Brooks Cascadia 12
Week 5 Run 3 of my very extended version of the None to Run plan. It’s getting hot out! Still doing the 90 seconds jog and 60 seconds walk. Listened to the Caliphate. Testing out some new trail runners I bought as it’s really time to retire my swampy Sauconys. They felt pretty good I think!
Monday Jun 18, 2018 #
Strength 35:44 [1]
ahr:114 max:159
Week 11 Workout A
3 x 20 dumbbell hip thrust (36#)
3 x 12 dumbbell bent over row (18# each hand)
3 x 15 dumbbell box squat (42#— I get tired holding these on my shoulders)
3 x (10, 7, 7) push ups (off bed with knuckles, with better form than last time)
4 x 20 dumbbell Romanian deadlifts (48# — added an extra set since I don’t have more weight at home)
1 x 30 lying side abduction (green band)
1 x 20 crunches
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 15 red band twists
1 x 60 v sit twists
3 x 20 dumbbell hip thrust (36#)
3 x 12 dumbbell bent over row (18# each hand)
3 x 15 dumbbell box squat (42#— I get tired holding these on my shoulders)
3 x (10, 7, 7) push ups (off bed with knuckles, with better form than last time)
4 x 20 dumbbell Romanian deadlifts (48# — added an extra set since I don’t have more weight at home)
1 x 30 lying side abduction (green band)
1 x 20 crunches
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 15 red band twists
1 x 60 v sit twists
Sunday Jun 17, 2018 #
Biking 35:00 [1]
I got a fancy road bike! I wanted a bike that was more fun to go on longer distance rides than the Pollution Solution, especially since my running isn’t that great still. Biking from picking it up to a picnic in Stanley Park with Oscar’s family and then back home. It was fun to ride and going up hills is much easier. Still getting used to positioning and drop down handle bars. Might need to look into some options for the brakes since my hands are so little I find it a bit difficult to squeeze the brakes hard. My googling says I might be able to replace the shims. Will see how the break in period goes for the disc brakes and if not, will talk to the bike shop.
Saturday Jun 16, 2018 #
Hiking 3:51:43 [2] 13.25 km (17:29 / km) +1081m 12:25 / km
ahr:124 max:165 shoes: Saucony Progrid Xodus 2
Hiking up Elk Mountain in Chilliwack. Probably my favourite ‘fitness’ hike so far. It’s about 800m climb in 4 km and then you’re a pretty meadow (with some wild flowers) that has gorgeous views of Mount Baker, Cultus Lake, and other impressive looking mountains. We walked along the ridge for about 30 minutes until another unnamed summit that had nice views too. Didn’t go on to Mount Thurston as apparently it’s in the trees. Had lunch at the top. Afterwards, went to get some u pick strawberries and followed up with a Mexican dinner. Was with Anna, Thom, David, Kevin, Oscar and Ian. My glutes were sore the next day which I’m counting as a success since it means I used them! Counted moving time.
Friday Jun 15, 2018 #
Biking 11:21 [1] 2.53 km (4:29 / km) +23m 4:17 / km
ahr:111 max:163
Biking to spin class. Guess it was an extended warm up :)
Biking 37:18 [3] 22.5 km (1:39 / km)
ahr:156 max:172
Spin class at the Dailey Method (done as part of Class Pass). They had Schwinn spin bikes which I found harder to know what gear to do (although I realize perceived exercise is fine too). Instructor was very cheery and everything was so strong, so fast, so heavy, etc. I think instructing a spin class would be difficult. We were doing a whole range of things which kept it interesting and there was good music
Strength 10:00 [1]
Last 20 minutes of class was a stretching and strength workout. Since it’s also a barre studio, it was more of the 2 lb weights, high repetition variation. The core work was tough!
Biking 10:39 [1] 2.72 km (3:55 / km) +26m 3:44 / km
ahr:121 max:148
Biking home. Starting to get nice out!
Thursday Jun 14, 2018 #
Strength 30:53 [3]
ahr:128 max:159
Week 11 Workout B.
3 x 20 bodyweight single leg hip thrust (I found these quite hard)
3 x 3 assisted chin ups (purple band)
3 x 20 bodyweight Bulgarian split squat
3 x 12 single arm dumbbell military press (15#)
3 x 20 good mornings (9# dumbbell)
1 x 60 monster walks with green band
1 x 80 seconds feet elevated plank (off sofa without the cushion)
1 x 20 dumbbell side bend (15#)
3 x 20 bodyweight single leg hip thrust (I found these quite hard)
3 x 3 assisted chin ups (purple band)
3 x 20 bodyweight Bulgarian split squat
3 x 12 single arm dumbbell military press (15#)
3 x 20 good mornings (9# dumbbell)
1 x 60 monster walks with green band
1 x 80 seconds feet elevated plank (off sofa without the cushion)
1 x 20 dumbbell side bend (15#)
Tuesday Jun 12, 2018 #
Run/Walk 25:03 [1] 3.62 km (6:55 / km) +12m 6:48 / km
ahr:132 max:157 shoes: Asics Cumulus 17
Week 5 Workout 2 of the None to Run plan. 90 seconds jog, 1 minute walk for 25 minutes (not including 5 minute walking warm up). Listening to the Dailt episode Charm City 2 about race and police in Baltimore.
Monday Jun 11, 2018 #
Strength 36:27 [1]
ahr:122 max:158
Week 10 Workout C. Finally done 'week 10'. Only 2 more weeks (or 6 work outs) until the end of the program! Was in the apartment gym again. Fortunately, it was empty so I could easily super set things.
3*20 smith machine hip thrust with 3 second pause at the top (40# plus 25 # bar)
3*12 dumbbell chest supported row (30# total, 15 per hand)
3*15 Smith machine parallel squat (50# total, plus 25# bar
3*(12,10,9) incline dumbbell press (40#, 20 per hand)
3*20 45 degree back extension (10# dumbbell)
1* 30 clam shells with a random resistance band in the gym
2*20 hanging leg raises
1*20 twists with cable (weight 3)
2*12 2 feet up, 1 leg down calf raises of step (25#)
3*20 smith machine hip thrust with 3 second pause at the top (40# plus 25 # bar)
3*12 dumbbell chest supported row (30# total, 15 per hand)
3*15 Smith machine parallel squat (50# total, plus 25# bar
3*(12,10,9) incline dumbbell press (40#, 20 per hand)
3*20 45 degree back extension (10# dumbbell)
1* 30 clam shells with a random resistance band in the gym
2*20 hanging leg raises
1*20 twists with cable (weight 3)
2*12 2 feet up, 1 leg down calf raises of step (25#)
Sunday Jun 10, 2018 #
Orienteering 1:30:13 [3] 8.27 km (10:55 / km) +359m 8:58 / km
ahr:142 max:179
Kid version of the goat event at Salmon La Sac. Besides a questionable route to #1 (thanks Graeme...), I was fairly happy with my orienteering. I was alone for a lot of the course. Fun stuff! I'm definitely not in shape, but I'm also not the worst I've been at this point in the year, so I'll take that as a win. :)
Route gadget.
Route gadget.
Saturday Jun 9, 2018 #
Orienteering 1:10:07 [3] 5.91 km (11:52 / km) +224m 9:58 / km
ahr:155 max:177
Orienteering at Jack Creek. I've never been to this part of Washington before for orienteering. I quite enjoyed myself! Orienteering was mostly good until I got a little tired and dumb near the end. I did the short advanced course, which was a good length.
Uploaded my GPS track to Route Gadget.
Uploaded my GPS track to Route Gadget.
Friday Jun 8, 2018 #
Biking 1:00:00 [3]
ahr:148 max:171
Spin class at Method Cycling. They have a nice facility. I liked the instructor and the music. Wasn't really in the right head space to push very hard, so I just enjoyed doing the workout at a moderate intensity instead of dying.
Thursday Jun 7, 2018 #
Strength 29:11 [1]
ahr:124 max:167
Trying to get back on track. Just barely feeling like I have things under control after the last week and a bit.
Week 10 Workout A
3 x 20 dumbbell hip thrust (30#)
3 x 12 dumbbell bent over row (15# each hand)
3 x 20 dumbbell box squat (36#— I get tired holding these on my shoulders
3 x (10, 7, 9) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 30 crunches
1 x 25 bent knee lower leg lifts
1 x 60 v sit twists
Week 10 Workout A
3 x 20 dumbbell hip thrust (30#)
3 x 12 dumbbell bent over row (15# each hand)
3 x 20 dumbbell box squat (36#— I get tired holding these on my shoulders
3 x (10, 7, 9) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 30 crunches
1 x 25 bent knee lower leg lifts
1 x 60 v sit twists
Sunday Jun 3, 2018 #
Hiking 1:25:47 [2] 3.74 km (22:56 / km) +640m 12:22 / km
ahr:134 max:160 shoes: Saucony Progrid Xodus 2
Hiking up Tunnel Bluffs with a friend I made from my trainee program I was at. She was in town for the weekend touristing around. There was available parking, but unfortunately the only view from the top was clouds (not totally unexpected). Still a nice hike though. Had a great dinner with ribs, coleslaw and Oh She Glows Banoffee pie. :)
Hiking 1:38:09 [1] 3.98 km (24:40 / km) +28m 23:49 / km
ahr:107 max:157 shoes: Saucony Progrid Xodus 2
And back down. A little slow going since the trail is quite dry.
Saturday Jun 2, 2018 #
Hiking 2:27:16 [2] 7.64 km (19:17 / km) +995m 11:40 / km
ahr:121 max:161 shoes: Saucony Progrid Xodus 2
Sea to Summit hike with Oscar and some of his friends. Just counting the moving time. It was a nice day for it. Not too hot and some nice views from the top. We were moving at a fairly leisurely pace, which was good because I'm totally exhausted from this last week. Took the gondola back down after some tasty french fries at the top.