Training Log Archive: emilyrIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
Orienteering race 1:14:48 [2] 5.01 km (14:56 / km) +237m 12:04 / km
ahr:139 max:178 shoes: Oroc 340s
BC Champs long. I had a really sore throat during the night, so I decided to run down on course 6 instead of 7. Really glad I did that. The course was super fun, and I was orienteering fairly well (although not moving super quickly). I ended up having the fastest time on course 6, which was a bit surprising since there are some speedy people on it! Maybe I should run F21S if I'm not doing much running training... It might be a lot more enjoyable. Distance and climb are based on my GPS watch.
I've now progressed to full-on sick though (a lot of coughing now).
I've now progressed to full-on sick though (a lot of coughing now).
Saturday Sep 29, 2018 #
Orienteering race 56:54 [2] 3.67 km (15:30 / km) +174m 12:32 / km
ahr:148 max:187 shoes: Oroc 340s
BC Champs Middle. Fun course although my orienteering was not really doing it justice. Very imprecise and reactive orienteering from me. My chest was feeling a little constricted.
Orienteering race 19:57 [2] 2.96 km (6:44 / km) +25m 6:28 / km
ahr:159 max:179 shoes: Brooks Cascadia 12
BC Champs Sprint in the town of Revelstoke. Not my smoothest orienteering (got trapped in pretty much all the traps) and really not moving quickly (I suppose not running at all will do that to you). Beautiful morning out though and nice to see everyone!
Monday Sep 24, 2018 #
Strength 15:23 [1]
ahr:105 max:133
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.
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.
Saturday Sep 22, 2018 #
Biking 39:53 [3] 14.55 km (2:44 / km)
ahr:164 max:188
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 [1]
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.
Thursday Sep 20, 2018 #
Strength 19:32 [1]
ahr:126 max:161
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
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
Wednesday Sep 19, 2018 #
Biking 39:22 [3] 14.75 km (2:40 / km)
ahr:155 max:176
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. :)
Friday Sep 14, 2018 #
Biking 1:02:44 [1] 14.96 km (4:12 / km) +189m 3:57 / km
Croatia Bike Trip - Day 7 - Split
Last ride of the trip! Short and fairly easy ride up to the top of the park peninsula that's a part of Split on the mainland. It really reminded me of Stanley Park. Split is a cool town with lots of Roman, Austrian, Venetian, and Croatian history. Their old town is a palace that Diocletian, a Roman emperor, built for himself after he abdicated in the 4th century AD.
Last ride of the trip! Short and fairly easy ride up to the top of the park peninsula that's a part of Split on the mainland. It really reminded me of Stanley Park. Split is a cool town with lots of Roman, Austrian, Venetian, and Croatian history. Their old town is a palace that Diocletian, a Roman emperor, built for himself after he abdicated in the 4th century AD.
Thursday Sep 13, 2018 #
Biking 1:31:24 [2] 26.18 km (3:29 / km) +480m 3:12 / km
Croatia Bike Trip - Day 6 - Brac Island
We changed our original itinerary since there were going to be too many bike tours happening where we were supposed to cycle. Instead we went the island of Brac. Had a nice coastal route with not too much elevation. Stopped for a nice ice cream about half way through. Brac is known for their limestone, which has been used in the White House (among other important political buildings). We also stopped at an olive oil press. This was the right level of cycling for my legs today. Had two swims as well!
We changed our original itinerary since there were going to be too many bike tours happening where we were supposed to cycle. Instead we went the island of Brac. Had a nice coastal route with not too much elevation. Stopped for a nice ice cream about half way through. Brac is known for their limestone, which has been used in the White House (among other important political buildings). We also stopped at an olive oil press. This was the right level of cycling for my legs today. Had two swims as well!
Wednesday Sep 12, 2018 #
Biking 1:44:34 [2] 31.41 km (3:20 / km) +480m 3:06 / km
Croatia Bike Trip - Day 5 - Hvar Island Round 2
Back to Hvar island, but this time on the eastern part which is less economically well off. Legs feeling quite tired and my butt is pretty sore sitting in the seat. It was a pretty ride though and nice to have some flatter sections. We started earlier in the day, so it wasn't as warm. Had a delightful swim off the back of the boat when we got back and went rafting down the Cetina River in the afternoon once we sailed back to the mainland, which was fun (the rapids were enjoyable and not super intense). Was glad to have a break from biking in the afternoon. Right knee is feeling a little twinge-y.
Back to Hvar island, but this time on the eastern part which is less economically well off. Legs feeling quite tired and my butt is pretty sore sitting in the seat. It was a pretty ride though and nice to have some flatter sections. We started earlier in the day, so it wasn't as warm. Had a delightful swim off the back of the boat when we got back and went rafting down the Cetina River in the afternoon once we sailed back to the mainland, which was fun (the rapids were enjoyable and not super intense). Was glad to have a break from biking in the afternoon. Right knee is feeling a little twinge-y.
Tuesday Sep 11, 2018 #
Biking 3:13:50 [2] 54.12 km (3:35 / km) +1120m 3:15 / km
Croatia Bike Trip - Day 4 - Korcula Island
I thought it seemed like a good idea to do my longest and most elevation gain ride ever on the 4th day of a 7 day bike trip. Super pretty ride over hills, along the coast, through olive orchards and some vineyards. We had a nice swim break and a deluxe picnic lunch in an old town. I did the last 15km with my mom as I was waiting for her to get up the last big hill. I think they took the two of us on a slightly alternate route to make it back to the boat in time. I seem to be okay at climbing compared to the group, but definitely slow on the descends. We had a very steep descent and my hands were really cramping. 3 days left, but this was supposed to be the hardest and longest day. Legs are getting a little tired! I put some pictures on my Strava. :)
I thought it seemed like a good idea to do my longest and most elevation gain ride ever on the 4th day of a 7 day bike trip. Super pretty ride over hills, along the coast, through olive orchards and some vineyards. We had a nice swim break and a deluxe picnic lunch in an old town. I did the last 15km with my mom as I was waiting for her to get up the last big hill. I think they took the two of us on a slightly alternate route to make it back to the boat in time. I seem to be okay at climbing compared to the group, but definitely slow on the descends. We had a very steep descent and my hands were really cramping. 3 days left, but this was supposed to be the hardest and longest day. Legs are getting a little tired! I put some pictures on my Strava. :)
Monday Sep 10, 2018 #
Biking 2:08:19 [2] 32.97 km (3:54 / km) +760m 3:29 / km
Quite a steep start to the bike ride. Had an ice cream break in Komiza (doing well on an ice cream and a swim per day). Then a long steady climb to a pretty gourmet lunch on this restaurant's patio covered with trees. Then a fun descent/flat portion before the last climb and descent into the town of Vis. Vis used to be restricted to foreigners before the 1990s as it was an important military base. Toasty out today.
Sunday Sep 9, 2018 #
Biking 1:31:07 [1] 26.97 km (3:23 / km) +298m 3:12 / km
First bike ride of the day on the island of Hvar! We started off in Stari Grad which used to be an old Greek settlement from over 2000 years ago. Then biked through the UNESCO Heritage site called Stari Grad Plain. Had a swim halfway through and had an ice cream in Jelsa before coming back. The coast was super beautiful.
Biking 1:12:00 [3] 19.74 km (3:39 / km) +485m 3:15 / km
Our first harder ride! There was 485m of climb in the first 10km or so (max grade around 10%). Some beautiful views near the top. There are a lot of lavender fields. Apparently, in June, everything is purple. Long descent into Hvar, which is a cute old town. I'm a pretty cautious descender, but I think I held my own on the climb (well there is a group of friends here that does bike trips like this every year including 100km days with around 2000m of elevation gain in France so I'm not counting those ;). Butt is starting to get sore, haha.
Saturday Sep 8, 2018 #
Biking 59:38 [2] 16.91 km (3:32 / km) +243m 3:17 / km
First day of a bike trip in Croatia's Dalmatia Islands with my mom! They started us off gently with an afternoon ride on Solta. It's quite a lovely island, and we had a visit with a local beekeeper. I think there is going to be a lot of climb this week! I seemed to be okay with the climbs (so far), but am really slow and cautious descending. The road bike I've rented is nice. It's toasty here, but had a swim in the Adriatic sea when we got back. We're staying on a boat and sailing between islands each day. Should be fun, I'm excited. :)
Friday Sep 7, 2018 #
Note
Took the bus from Dubrovnik to Split (around 5 hours) and then just had dinner in the old town before going to our hotel. We're coming back to Split on our bike tour so didn't seem necessary to explore a lot after a travel day.
Thursday Sep 6, 2018 #
Note
After a ridiculously early morning wake up to catch our flight (we had to wake up at 3am, but our hotel was having a film festival party and I couldn't sleep because of the noise so there wasn't really any 'waking up') and a morning snooze in the new hotel, we wandered around Dubrovnik in Croatia. They film a lot of Game of Thrones scenes there. It was quite busy with tourists (although not as bad as when the huge cruise ships are in). We went up on the city walls and walked around. Super pretty old town. Around 9km of walking today.
Wednesday Sep 5, 2018 #
Note
More Venice walking (around 10km). Had a free tour of the Orsoni glass/mosaic foundry which was cool. That's a neat, off the beaten path thing to do in Venice if you want to get away from tourists.
Tuesday Sep 4, 2018 #
Note
Walking around Venice. Only got a little lost. Phone estimates around 13.5 km of walking. Mostly just wandered around various parts of town (including the mandatory gelato stop).
Monday Sep 3, 2018 #
Note
26.5 hour travel 'day' from Vancouver - Montreal - Brussels - Venice (plus getting to and from the airports). Had a delay in Montreal, so missed my flight in Brussels. Not a lot of sleep. A lot of movies.