Training Log Archive: emilyrIn the 31 days ending Mar 31, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||
Saturday Mar 31, 2018 #
Biking 43:34 [3] 13.1 km (3:20 / km)
ahr:156 max:188
I decided to get 5 classes at Cyklus spin studio as I like their classes, it's convenient, and I also had a long forgotten Groupon for it (which I got right when I sprained my ankle really badly) so I could apply that purchase value towards it.
Convinced Oscar to come for a Saturday morning spin with me too. :) I liked the instructor and music this morning. Good start to the day!
We tried a better cardboard box barricade last night, so it was actually a somewhat restful night besides some muffled meows. Thank goodness! It involved a lot of duct tape so we might semi-permanently have it up for a while, haha.
Convinced Oscar to come for a Saturday morning spin with me too. :) I liked the instructor and music this morning. Good start to the day!
We tried a better cardboard box barricade last night, so it was actually a somewhat restful night besides some muffled meows. Thank goodness! It involved a lot of duct tape so we might semi-permanently have it up for a while, haha.
Downhill Skiing 25:00 [1]
Oscar and I went to Cypress for an afternoon ski. The snow was definitely spring-like, but not too bad. There were a lot of bumps and mounds of snow by that point. Not too many crowds and pretty warm out!
We both called it quits after about 6 runs as skiing after a morning spin class was perhaps too ambitious for our quads. Might be the last ski of the year!
We both called it quits after about 6 runs as skiing after a morning spin class was perhaps too ambitious for our quads. Might be the last ski of the year!
Friday Mar 30, 2018 #
Run/Walk 25:00 [1] 2.74 km (9:07 / km) +14m 8:54 / km
ahr:107 max:140 shoes: Asics Cumulus 17
The Muna saga continues. Two nights ago Oscar put up a cardboard barricade, but she quickly got it down and then proceeded to meow and swat at the door handle for 8 hours until we let her out at 7am (I told Oscar we couldn't cave). Last night we tried a pillow blockade, which took her a little longer to figure out (and I think she sleep a bit too as she was exhausted from her previous night's efforts) but was pretty noisy from 4 until 7 when we let her out. At that time, we also discovered she turned on the tap (hopefully by mistake) as that is really not ideal. Anyways, since I was up too early for me on a long weekend and couldn't get back to sleep, I decided to go for a run/ walk outside. Well, walk/jog would be more appropriate since I did a 5 minute warm up, then 2 minute walk and 30 seconds jog. It was a nice day out and some of the trees were blossoming along the sea wall. Forgot my glasses though so that was kind of weird.
Strength 37:46 [1]
ahr:126 max:161
And after my run, I went to our apartment gym to do a strength session. No one was there, so it was nice and quiet. Listened to an interesting Invisibilia podcast about patterns.
3 x 20 step ups (medium high step at the gym)
3 x 8,12,12 lat pull downs (75#, 60#,60#-- form wasn't great on the first set)
3 x 20 bodyweight foot elevated single-leg glute bridge (still find these really difficult. Trying to make sure I was using my glute partly instead of just hamstring)
3 x 12 (24# total) dumbbell military press
3 x 20 45 degree back extensions -- rounded shoulders when coming up to make it more glute focused and feet rotated outwards a bit
1 x 30 clamshells
1 x 20 crunches on a swiss ball
1 x 20 side crunches on a swiss ball
1 x 12 hanging leg raises (bent knee)
My right knee has been feeling a little weird for the past couple of days. Hopefully nothing serious, I don't normally have issues with my knees and don't want to add that injury to the list!
3 x 20 step ups (medium high step at the gym)
3 x 8,12,12 lat pull downs (75#, 60#,60#-- form wasn't great on the first set)
3 x 20 bodyweight foot elevated single-leg glute bridge (still find these really difficult. Trying to make sure I was using my glute partly instead of just hamstring)
3 x 12 (24# total) dumbbell military press
3 x 20 45 degree back extensions -- rounded shoulders when coming up to make it more glute focused and feet rotated outwards a bit
1 x 30 clamshells
1 x 20 crunches on a swiss ball
1 x 20 side crunches on a swiss ball
1 x 12 hanging leg raises (bent knee)
My right knee has been feeling a little weird for the past couple of days. Hopefully nothing serious, I don't normally have issues with my knees and don't want to add that injury to the list!
Wednesday Mar 28, 2018 #
Strength 25:00 [1]
ahr:126 max:160
Feeling really really tired today (Mun won the battle last night), so just did a bit of an easier strength session instead of trying to increase the weights.
Might be coming down with a bit of a cold as a sore throat and somewhat congested this morning.
3 x 60 seconds of glute marches off my sofa (shoulders on the sofa)
3 x 15 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (body weight, resistance band around knees--felt this more in my glutes)
3 x 8 incline push ups off the bed (need to focus on form)
3 x 15 reps of bodyweight single leg deadlifts (still find these really tricky for balance and burning in my calves/feet)
1 x 40 monster walks with a resistance band around my knees
25 v sit pulses
20 mountain climbers (forearms down)
1 x 12 horizontal chops with a dumbell (9#)
Might be coming down with a bit of a cold as a sore throat and somewhat congested this morning.
3 x 60 seconds of glute marches off my sofa (shoulders on the sofa)
3 x 15 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (body weight, resistance band around knees--felt this more in my glutes)
3 x 8 incline push ups off the bed (need to focus on form)
3 x 15 reps of bodyweight single leg deadlifts (still find these really tricky for balance and burning in my calves/feet)
1 x 40 monster walks with a resistance band around my knees
25 v sit pulses
20 mountain climbers (forearms down)
1 x 12 horizontal chops with a dumbell (9#)
Tuesday Mar 27, 2018 #
Stairs 19:31 [3] 1.38 km (14:09 / km) +149m 9:11 / km
ahr:134 max:176
Feeling a little tired today as it was packed to the brim with tasks to do. On the plus side, finished the database course I was taking at BCIT this semester. I quite enjoyed it (although the final tonight was definitely tricky--hopefully he's generous with the part marks!).
Did a celebratory stair session while Oscar made me dinner. :)
Ups: 3:28, 3:22, 3:13
Downs: 3:14, 3:10, 3:01
Muna (the cat I live with) has also decided to revolt against being put in the bathroom during the night after 6 months of peace and quiet. She is willing to put up with walking across crinkled tin foil (something cats are supposed to hate) as well as the sticky side of duct tape in order to get at the door handle to rattle it. This is in addition to 2.5 hours of constant meowing (or wallowing) until Oscar caves. Tonight we're attempting a door knob thoroughly padded with socks.
Did a celebratory stair session while Oscar made me dinner. :)
Ups: 3:28, 3:22, 3:13
Downs: 3:14, 3:10, 3:01
Muna (the cat I live with) has also decided to revolt against being put in the bathroom during the night after 6 months of peace and quiet. She is willing to put up with walking across crinkled tin foil (something cats are supposed to hate) as well as the sticky side of duct tape in order to get at the door handle to rattle it. This is in addition to 2.5 hours of constant meowing (or wallowing) until Oscar caves. Tonight we're attempting a door knob thoroughly padded with socks.
Monday Mar 26, 2018 #
Strength 31:44 [1]
ahr:126 max:172
3 x 20 body glute bridges (9#, 15#, 24#)
3 x 10 single arm row (#21) (each side)
3 x 20 goblet squats (#21 total)
3 x 12 floor press (#42 total)
3 x 20 deadlifts (#42 total--keep these the same as last week since I had serious DOMS)
100 seconds front plank
305side lying hip adduction (each side)
60 seconds side plank (each side)
3 x 10 single arm row (#21) (each side)
3 x 20 goblet squats (#21 total)
3 x 12 floor press (#42 total)
3 x 20 deadlifts (#42 total--keep these the same as last week since I had serious DOMS)
100 seconds front plank
305side lying hip adduction (each side)
60 seconds side plank (each side)
Saturday Mar 24, 2018 #
Biking 45:00 [3]
ahr:155 max:177
Did the complimentary first class at Cadence Cycle. It was pretty good. The instructor was good at cueing and the music wasn't bad. They loaned you clip in shoes. The spin bikes were a little different than the ones I used before, but pretty nice.
A lot of "climbing" in this class. This one seemed a little more fitness class-like than specifically for cyclist wh want to train, but not as cult-like as Spin Society or what I imagine Soul Cycle to be.
A lot of "climbing" in this class. This one seemed a little more fitness class-like than specifically for cyclist wh want to train, but not as cult-like as Spin Society or what I imagine Soul Cycle to be.
Strength 20:00 [1]
Finishing off the strength I was supposed to do yesterday. Went to my apartment's gym since I was already dressed from my spin class.
3 x 20 step ups (back to body weight this time since I was using a higher step--a couple of inches above my knees)
3 x 20 45 degree back extensions -- rounded shoulders when coming up to make it more glute focused
3 x 12 lat pull downs (45 #, 60#,60#)
2 x 10 hanging leg raises (bent knee)
3 x 20 step ups (back to body weight this time since I was using a higher step--a couple of inches above my knees)
3 x 20 45 degree back extensions -- rounded shoulders when coming up to make it more glute focused
3 x 12 lat pull downs (45 #, 60#,60#)
2 x 10 hanging leg raises (bent knee)
Friday Mar 23, 2018 #
Strength 15:00 [1]
Did part of the strength I was planning on doing while waiting to go out for dinner (and then did the rest that required going to my apartment gym on Saturday).
3 x 20 bodyweight foot elevated single-leg glute bridge (still find these really difficult. Trying to make sure I was using my glute partly instead of just hamstring)
3 x 12 resistance band pull down
3 x 12 dumbbell military press (12# each side)
1 x 30 clam shells with band
1 x 20 crunches
1 x 15 side crunches
1 x 20 leg raises (knees bent)
3 x 20 bodyweight foot elevated single-leg glute bridge (still find these really difficult. Trying to make sure I was using my glute partly instead of just hamstring)
3 x 12 resistance band pull down
3 x 12 dumbbell military press (12# each side)
1 x 30 clam shells with band
1 x 20 crunches
1 x 15 side crunches
1 x 20 leg raises (knees bent)
Thursday Mar 22, 2018 #
Stairs 20:54 [3] 1.21 km (17:16 / km) +153m 10:35 / km
ahr:136 max:173 shoes: Asics Cumulus 17
Stairs in my building again. Listening to Wait Wait Don't Tell Me, but the full episode didn't download so had to do a mid-climb switch to Planet Money.
3 sets again.
Downs were: 3:19, 3:12, 3:16
Ups were; 3:38, 3:38, 3:45
On the last set up, I was trying to plant my heel and push up to activate my glutes more than depending on my calves.
3 sets again.
Downs were: 3:19, 3:12, 3:16
Ups were; 3:38, 3:38, 3:45
On the last set up, I was trying to plant my heel and push up to activate my glutes more than depending on my calves.
Wednesday Mar 21, 2018 #
Strength 30:00 [1]
ahr:125 max:166
3 x 60 seconds of glute marches off my sofa (shoulders on the sofa)
3 x 12 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (18#)
3 x 7, 10, 11 reps of incline dumbbell press (18 lb per hand for first set, then 15 lb per hand)
3 x (16, 16, 16) reps of bodyweight single leg deadlifts (my calves and arch were burning near the end of each set)
1 x 40 monster walks with a resistance band around my knees
45 seconds RKC plank
1 x 12 horizontal chops with a dumbell (9#)
24 v sits twists with feet on the ground
3 x 12 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (18#)
3 x 7, 10, 11 reps of incline dumbbell press (18 lb per hand for first set, then 15 lb per hand)
3 x (16, 16, 16) reps of bodyweight single leg deadlifts (my calves and arch were burning near the end of each set)
1 x 40 monster walks with a resistance band around my knees
45 seconds RKC plank
1 x 12 horizontal chops with a dumbell (9#)
24 v sits twists with feet on the ground
Tuesday Mar 20, 2018 #
Biking 16:00 [4]
One of the nice spin studios close to my house had a free intro class/functional threshold power test. They made sure that the bike was properly set up and then we did 2 x 8 minutes as hard as you could go.
First time doing any major intensity in months (or more). Holy moly. Got my heart rate up to 187 (at least off my wrist heart rate monitor), which is definitely the highest it's been in a while.
I might look into doing some more spin classes since my posterior tibial tendon is still not pleased and I want to get in better shape for summer adventures!
First time doing any major intensity in months (or more). Holy moly. Got my heart rate up to 187 (at least off my wrist heart rate monitor), which is definitely the highest it's been in a while.
I might look into doing some more spin classes since my posterior tibial tendon is still not pleased and I want to get in better shape for summer adventures!
Biking 15:00 [1]
Super super easy warm up, recovery, and cool down around the two 8 minute sets.
Monday Mar 19, 2018 #
Strength 30:00 [1]
3 x 20 body weight glute bridges with green band around knees
3 x 12 single arm row (#18) (each side)
3 x 20 goblet squats (#18 total)
3 x 12 floor press (#42 total)
3 x 20 deadlifts (#42 total)
90 seconds front plank
30 side lying hip adduction (each side)
50 seconds side plank (each side)
3 x 12 single arm row (#18) (each side)
3 x 20 goblet squats (#18 total)
3 x 12 floor press (#42 total)
3 x 20 deadlifts (#42 total)
90 seconds front plank
30 side lying hip adduction (each side)
50 seconds side plank (each side)
Friday Mar 16, 2018 #
Strength 25:00 [1]
ahr:128 max:168
3 x 20 bodyweight foot elevated single-leg glute bridge
3 x 12 resistance band pull down
3 x 12 chair height step ups (holding 24# total)
3 x 10 dumbbell military press (12# each side)
3 x 20 reverse frog hypers (was supposed to be bodyweight 45-degree back extension; not quite the same but didn't want to go down to the gym)
1 x 30 clam shells with band
1 x 30 crunches
1 x 30 slow twisting mountain climbers
Calves are really sore for some reason... Skiing? Edit: On second thought, it's likely the stairs. Forgot I did those yesterday!
3 x 12 resistance band pull down
3 x 12 chair height step ups (holding 24# total)
3 x 10 dumbbell military press (12# each side)
3 x 20 reverse frog hypers (was supposed to be bodyweight 45-degree back extension; not quite the same but didn't want to go down to the gym)
1 x 30 clam shells with band
1 x 30 crunches
1 x 30 slow twisting mountain climbers
Calves are really sore for some reason... Skiing? Edit: On second thought, it's likely the stairs. Forgot I did those yesterday!
Thursday Mar 15, 2018 #
Stairs (Upstairs) 11:38 [3] 0.53 km (21:55 / km) +153m 8:59 / km
shoes: Asics Cumulus 17
In an attempt to add a little more cardio into my life in a way that does not aggravate my lower leg flare up further, I tried walking to stairs in my building.
Went down and up 3 times. I messed up taking laps, so everything was as individual sessions.
The ups were:
3:46 - avg hr: 143, max hr: 163
3:51 - avg hr: 156, max hr: 169
4:01 - avg hr: 156, max hr: 170
Went down and up 3 times. I messed up taking laps, so everything was as individual sessions.
The ups were:
3:46 - avg hr: 143, max hr: 163
3:51 - avg hr: 156, max hr: 169
4:01 - avg hr: 156, max hr: 170
Stairs (Downtairs) 10:00 [1] 0.53 km (18:52 / km)
shoes: Asics Cumulus 17
Down the stairs:
3:24
3:14
3:22
My Garmin thinks this all happened last Thursday, weird.
3:24
3:14
3:22
My Garmin thinks this all happened last Thursday, weird.
Downhill Skiing 20:00 [1]
Night skiing at Cypress with Oscar and his friend Matt. Not my favourite conditions. Kind of icy, but then also massive drifts of this weird sand-like snow. So you'd get going fast on the ice and then get stuck in the sand snow. I think I did the green runs 4 times and then just went over to the bunny hill since my legs were burning (don't think squats yesterday and stairs today helped with that).
Super pretty sunset though.
Super pretty sunset though.
Wednesday Mar 14, 2018 #
Strength 30:00 [1]
3 x 60 seconds of glute marches off my sofa (shoulders on the sofa)
3 x 12 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (15# -- my knee kept cracking)
3 x 10 reps of incline dumbbell press (15 lb per hand)
3 x (15, 15, 15) reps of bodyweight single leg deadlifts (these seem to be good for me to work on my balance)
1 x 30 monster walks with a resistance band around my knees
40 seconds RKC plank
1 x 12 horizontal chops with a resistance band in the door
20 v sits twists with feet on the ground
3 x 12 reps seated rows (using a resistance band)
3 x 20 reps parallel squats (15# -- my knee kept cracking)
3 x 10 reps of incline dumbbell press (15 lb per hand)
3 x (15, 15, 15) reps of bodyweight single leg deadlifts (these seem to be good for me to work on my balance)
1 x 30 monster walks with a resistance band around my knees
40 seconds RKC plank
1 x 12 horizontal chops with a resistance band in the door
20 v sits twists with feet on the ground
Monday Mar 12, 2018 #
Downhill Skiing 30:00 [1]
Ladies Night at Seymour with Kate (a different blonde Kate :) and another PhD student from her research group. Really fun evening. We saw the most spectacular sunset. Snow was soft, but not too much, and since it was above zero, it wasn't icy at all.
Sunday Mar 11, 2018 #
Downhill Skiing 45:00 [1]
Downhill skiing at Cypress. I think this is the first time Oscar and I have skied with just the two of us, so that was kind of nice (although we've had great company this winter!). The snow was getting pretty soft, but I'd rather that than ice. Toasty as I think it was around 6 degrees. Lines were much smaller than last weekend. On the hill for around 3.5 hours I think. Views were spectacular today! Everyone in Vancouver seems to be in such a good mood with the sunshine this weekend.
Saturday Mar 10, 2018 #
Hiking 1:00:00 [1]
Snowshoed up Dog Mountain with my grad department. One of my first times snowshoeing. Pretty leisurely pace on the way up (not sure the exact time). It took us about 40 minutes to get back.
Absolutely glorious day.
>
Absolutely glorious day.
>Sunday Mar 4, 2018 #
Downhill Skiing 20:00 [1]
Skiing at Cypress with Oscar and Oscar's friend Matt. It was super busy and I only wanted to ski for the morning, so didn't actually get much skiing done. I think it's partly because all the Silver Pass and Beach Pass people can now ski on the weekends. Had a bit of a comedy of error with trying to meet back up with Matt, so it was mostly just Oscar and I. Will have to try on an evening sometime in the next couple of weeks to see if it's less busy then.
Saturday Mar 3, 2018 #
Strength 30:00 [1]
At home morning strength.
3 x 20 body weight glute bridges with green band around knees
3 x 12 single arm row (#15) (each side)
3 x 20 goblet squats (#15 total)
3 x 12 floor press (#36 total)
3 x 20 deadlifts (#36 total -- didn't increase weight since my hamstrings were so sore after last time)
75 seconds front plank
30 side lying hip adduction (each side)
45 seconds side plank (each side)
3 x 20 body weight glute bridges with green band around knees
3 x 12 single arm row (#15) (each side)
3 x 20 goblet squats (#15 total)
3 x 12 floor press (#36 total)
3 x 20 deadlifts (#36 total -- didn't increase weight since my hamstrings were so sore after last time)
75 seconds front plank
30 side lying hip adduction (each side)
45 seconds side plank (each side)