Training Log Archive: emilyrIn the 31 days ending May 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||
Sunday May 27, 2018 #
Strength 29:27 [1]
ahr:122 max:155
Week 10 Workout B. Heading to academic summer camp (essentially a week of skills building and other stuff for trainees) until Friday. The days seem to be booked from about 8am-9pm and I have some other work I have to be doing, so not sure how much exercise I'll get this week.
3 x 17 bodyweight single leg hip thrust (I found these quite hard)
3 x 5 assisted chin ups (purple and red bands)
3 x 17 bodyweight Bulgarian split squat
3 x 11 single arm dumbbell military press (15#)
3 x 20 good mornings (just broom to focus on form)
1 x 60) monster walks with green band
1 x 70 second feet elevated plank (off sofa without the cushion)
1 x 20 dumbbell side bend (15#--I can see some muscles!)
3 x 17 bodyweight single leg hip thrust (I found these quite hard)
3 x 5 assisted chin ups (purple and red bands)
3 x 17 bodyweight Bulgarian split squat
3 x 11 single arm dumbbell military press (15#)
3 x 20 good mornings (just broom to focus on form)
1 x 60) monster walks with green band
1 x 70 second feet elevated plank (off sofa without the cushion)
1 x 20 dumbbell side bend (15#--I can see some muscles!)
Saturday May 26, 2018 #
Biking 56:55 [2] 15.47 km (3:41 / km) +261m 3:24 / km
ahr:123 max:163
Biking with Oscar, Anna and Thom along the Seymour Forest Demonstration Road. I've actually never been along here (except for the small bits on the orienteering map). It's really nice! Nice weather and not too hot. Started at Capilano University since we Evo'ed (still need my ICBC student permit since it took over 20 days for my car registration to arrive in the mail from NB). No bikes fell off, success! Fairly leisurely pace as we were chatting the whole way. Had some strawberries at the Seymour watershed. Yay for berry season!
Biking 49:20 [2] 15.46 km (3:11 / km) +116m 3:05 / km
ahr:118 max:143
And the way back. Counted moving time instead of total time. Finished it off with some Earnest Ice cream. And fortunately there were still enough Evos for us to get home.
Friday May 25, 2018 #
Biking 41:06 [3]
ahr:156 max:175
Spin class (Foundation Ride). Different instructor again. She was pretty good but Shelley is still my favourite. Not quite as intense as some of the other work outs, but still solid. Lot more fast sprints than 'hill' climbs. Good start the Friday evening before pizza (yum!). I'm done my intro class pack, so will have more sporadic sessions when I have my one classpass class per month since it's too expensive for me otherwise.
Thursday May 24, 2018 #
Strength 30:00 [1]
Forgot my watch so didn’t track the time or my heart rate. Week 9 workout C.
3*20 dumbbell hip thrust with 3 second pause at the top (30,30,40#)
3*12 dumbbell chest supported row (30# total, 15 per hand)
3*15 Smith machine parallel squat (40# total of weight but I think the bar is 25#)— I know lots of people don’t like Smith machines but I figured once a week with heavier weights than what I can hold for dumbbells is probably fine
3*(12,10,8) incline dumbbell press (30#, 40#, 40#)
3*30 prisoner 45 degree back extension with a pause at the top
2*30 bodyweight clam shells
2*15 hanging leg raises
1*20 twists with cable (weight 2)
2*12 2 feet up, 1 leg down calf raises of step (25#)
This workout is a lot better to do in the apartment gym. Other two I think I can get away with doing at home.
3*20 dumbbell hip thrust with 3 second pause at the top (30,30,40#)
3*12 dumbbell chest supported row (30# total, 15 per hand)
3*15 Smith machine parallel squat (40# total of weight but I think the bar is 25#)— I know lots of people don’t like Smith machines but I figured once a week with heavier weights than what I can hold for dumbbells is probably fine
3*(12,10,8) incline dumbbell press (30#, 40#, 40#)
3*30 prisoner 45 degree back extension with a pause at the top
2*30 bodyweight clam shells
2*15 hanging leg raises
1*20 twists with cable (weight 2)
2*12 2 feet up, 1 leg down calf raises of step (25#)
This workout is a lot better to do in the apartment gym. Other two I think I can get away with doing at home.
Wednesday May 23, 2018 #
Orienteering 15:06 [1] 1.69 km (8:56 / km) +44m 7:54 / km
ahr:136 max:165 shoes: Asics Cumulus 17
Turns out I mostly wanted to socialize tonight instead of orienteer at World Orienteering Day. I only did loop 4, haha. My foot is definitely a little aggravated from the weekend so I was jogging extremely slowly. Beautiful evening out!
Tuesday May 22, 2018 #
Strength 27:36 [1]
ahr:113 max:158
Week 9 Workout A (yes, I realize I'm not doing these in order).
3 x 20 dumbbell hip thrust (24#)
3 x 12 dumbbell bent over row (12# each hand)
3 x 20 dumbbell box squat (24#, 30#, 36#)
3 x (10, 10, 5) push ups (off various surfaces and with different widths-- have to modify because of my bad wrist)
3 x (12, 20, 20) dumbbell Romanian deadlifts (was supposed to be American deadlifts but couldn't quite get that to feel right with my form)
1 x 35 lying side abduction (green band)
1 x 20 weight crunches (9#)
1 x 50 v sit twists
3 x 20 dumbbell hip thrust (24#)
3 x 12 dumbbell bent over row (12# each hand)
3 x 20 dumbbell box squat (24#, 30#, 36#)
3 x (10, 10, 5) push ups (off various surfaces and with different widths-- have to modify because of my bad wrist)
3 x (12, 20, 20) dumbbell Romanian deadlifts (was supposed to be American deadlifts but couldn't quite get that to feel right with my form)
1 x 35 lying side abduction (green band)
1 x 20 weight crunches (9#)
1 x 50 v sit twists
Monday May 21, 2018 #
Orienteering 1:22:28 [3] 8.09 km (10:12 / km) +199m 9:05 / km
ahr:155 max:180
Really enjoyed myself on this course. My orienteering was pretty good except for two controls (one didn't haven't an attack point and the other got distracted by other orienteers). Slow going, but was happy with my map reading. A lot of back and forth with some other orienteers (Stan, Rachel, Erica), but I was always in control and had my own plan. Leg a little tender afterwards, but doesn't seem to be destroyed by the weekend, so that's good! My orthotics don't really fit in my Inov8s, but I used some old off the shelf insoles which I think helped. I tried out some new Inov8s (a slightly heaving model) earlier in the camp, but was a bit concerned about blisters. Overall a fun time. Enjoyed the races, enjoyed the socializing, and enjoyed the coaching!
Sunday May 20, 2018 #
Orienteering 29:29 [3] 3.1 km (9:31 / km) +101m 8:11 / km
ahr:154 max:177
Fun sprint course. Alison confused me for a second on the map, but otherwise mostly okay :) Got one prickly pear in my foot which required me to stop and extract it.
Saturday May 19, 2018 #
Run/Walk 15:43 [1] 2.43 km (6:28 / km) +11m 6:19 / km
ahr:157 max:173
Running to the start of the training. For the first two trainings, I didn't do much running (I shadowed one leg for someone), so didn't bother to start my Garmin for that. Walked about afterwards. Also forgot to start my Garmin when I was shadowing in the afternoon.
Friday May 18, 2018 #
Run/Walk 25:04 [1] 3.68 km (6:49 / km) +9m 6:44 / km
shoes: Asics Cumulus 17
Before heading to Kamloops for Sage Stomp. 90 second jog, 1 minute walk. I forget which podcast I listened too. Maybe the Caliphate? And a Hidden Brain episode about lying.
Thursday May 17, 2018 #
Strength 31:29 [1]
ahr:126 max:157
New workout! ‘Week 9 Workout B’ Feel a little sluggish and our apartment is getting hot, but good to move a bit.
3 x 15 bodyweight single leg hip thrust (I found these hard)
3 x 4 assisted chin ups (purple and red bands)
3 x 15 bodyweight Bulgarian split squat
3 x 10 single arm dumbbell military press (15#)
3 x 20 good mornings (since don’t have a barbell used 15# for the first set and then just my broom handle for the second and third to focus on form)
1 x 50 (or 60?) monster walks with green band
1 x 60 second feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (15#)
3 x 15 bodyweight single leg hip thrust (I found these hard)
3 x 4 assisted chin ups (purple and red bands)
3 x 15 bodyweight Bulgarian split squat
3 x 10 single arm dumbbell military press (15#)
3 x 20 good mornings (since don’t have a barbell used 15# for the first set and then just my broom handle for the second and third to focus on form)
1 x 50 (or 60?) monster walks with green band
1 x 60 second feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (15#)
Biking 19:04 [1] 3.88 km (4:55 / km) +16m 4:49 / km
Biking to and from a Women's Personal Safety class in Chinatown. Some volunteer police women put on these workshops around the city where they talk about preventing violent crimes (primarily against women), but mostly they demonstrate (and then you get to practice) all of these techniques to get out of different types of holds (grabs, choking, someone on top of you, etc.) and where/how to hit in order to be able to get away. I thought it was really interesting and definitely not something that I knew. Hopefully one never has to use it, but they're good skills to at least know about. I'd recommend it to any Vancouver ladies!
Tuesday May 15, 2018 #
Dragon boating 15:00 [1]
Last session! I enjoyed these past 4 weeks. I think my paddling technique improved. School friend Kate and I were at the front. I think I like being up there since you can’t mess up the timing as much, hehe. Was thinking about continuing on, but think I have a few too many timing conflicts to make it worth it.
Biking 15:00 [1] 5.0 km (3:00 / km)
Biking to and from dragon boating.
Monday May 14, 2018 #
Run/Walk 25:03 [1] 3.4 km (7:22 / km) +10m 7:16 / km
ahr:131 max:161 shoes: Asics Cumulus 17
Last time of 90 seconds jog with 2 minute walk. It’s getting toasty outside! Listened to the Caliphate podcast and then a Hidden Brain podcast about the lives of the extremely wealthy.
Strength 40:00 [1]
ahr:124 max:167
Actually the last one of my ‘week 8’. New exercises next time!
3 x 20 hip thrust off the low step up (25#))
3 x 12 cable single arm rows (setting 4)
3 x 15 step ups with a lunge off the low platform (16#)
3 x 13dumbbell bench floor press (40# total)
3 x 18 dumbbell romanian deadlift (50# total, grip strength is limiting)
1 x 30 side lying abduction
1 x 45 seconds feet elevated plank (off treadmill)
1 x 45 seconds side plank
3 x 20 45 degree back extension
1 x 15 leg raises
3 x 20 hip thrust off the low step up (25#))
3 x 12 cable single arm rows (setting 4)
3 x 15 step ups with a lunge off the low platform (16#)
3 x 13dumbbell bench floor press (40# total)
3 x 18 dumbbell romanian deadlift (50# total, grip strength is limiting)
1 x 30 side lying abduction
1 x 45 seconds feet elevated plank (off treadmill)
1 x 45 seconds side plank
3 x 20 45 degree back extension
1 x 15 leg raises
Sunday May 13, 2018 #
Biking 1:00:00 [1] 16.0 km (3:45 / km)
Biking too and from Spanish Banks beach for a bbq. We wanted to get Rain or Shine ice cream on the way back but the line up was crazy. Time and distance is an approximation.
Saturday May 12, 2018 #
Biking 40:22 [3]
ahr:159 max:184
Spin class with Oscar. I think this instructor is my favourite, she's super clear and has a good music selection. Plus she is probably in her fifties and is crazy fit. Good motivation! Glad to do this before spending a lot of the day moving items from our old storage locker to our new storage locker in our building. Besides some re-organizing, it's done!
Thursday May 10, 2018 #
Strength 26:42 [1]
ahr:119 max:160
Back to strength!
3 x 20 hip thrust with a 3 second hold at the top and a band around my knees (18 #)
3 x (12, 11, 12) inverted row off my dining room table (knees bent)
3 x 15 squat (36#)
3 x 10close grip dumbbell floor press (36#)
3 x 20 dumbbell swing (18#, 18#, 21#)
1 x 50 monster walk (green band, really need to get something stronger)
1 x 25 straight leg sit up on the floor
1 x 30 bent knee leg raises
1 x 30 slow v sit twists
1 x 26 slow twisting mountain climbers
3 x 20 hip thrust with a 3 second hold at the top and a band around my knees (18 #)
3 x (12, 11, 12) inverted row off my dining room table (knees bent)
3 x 15 squat (36#)
3 x 10close grip dumbbell floor press (36#)
3 x 20 dumbbell swing (18#, 18#, 21#)
1 x 50 monster walk (green band, really need to get something stronger)
1 x 25 straight leg sit up on the floor
1 x 30 bent knee leg raises
1 x 30 slow v sit twists
1 x 26 slow twisting mountain climbers
Tuesday May 8, 2018 #
Run/Walk 25:13 [1] 3.45 km (7:19 / km) +6m 7:15 / km
ahr:136 max:159 shoes: Asics Cumulus 17
Enjoying these sunny sea wall runs. Doing 90 seconds jog and 2 minute walk for 25 minutes now. Calves are a little sore from Sunday's hike. Listened to the second episode of the Caliphate podcast. It's quite interesting and I like the journalist/host.
Dragon boating 15:00 [1]
We were practising our starts. When I get tired, I get a little sloppy pulling my paddle back forward and then splash the person in front of me. Oops. The person steering the boat was trying to give me tips, but they seemed to be a little contradictory with what the other instructor was telling me. He did ask Kate (non-orienteering Kate) and I if we wanted to join his racing team, but didn't realize I was so old (aka older than 24), haha.
Sunday May 6, 2018 #
Hiking 1:02:25 [3] 2.08 km (30:00 / km) +786m 10:23 / km
ahr:161 max:174 shoes: Saucony Progrid Xodus 2
I had some plans fall through for today, so decided to do a solo hike to take advantage of the gorgeous weather. Haven't done the Grouse Grind for a couple of years, so thought it would be a good workout.
I took the city bus over since I'm trying to be more conscious of driving, especially when it's just myself and gas prices are around $1.60. I was also a little worried about parking since it was the first weekend it opened this year.
I listened to many podcasts on the way over there and up (Hidden Brain episode about personality tests, the first episode of the Caliphate, the first two episodes of Death in Ice Valley, and an Under the Influence episode about brands named after people--fun fact, the person who invented the guillotine was actually anti-death penalty and wanted to create a more humane way to carry it out). Trail was busy, but not overwhelmingly so. It was pretty wet at the top.
I took the city bus over since I'm trying to be more conscious of driving, especially when it's just myself and gas prices are around $1.60. I was also a little worried about parking since it was the first weekend it opened this year.
I listened to many podcasts on the way over there and up (Hidden Brain episode about personality tests, the first episode of the Caliphate, the first two episodes of Death in Ice Valley, and an Under the Influence episode about brands named after people--fun fact, the person who invented the guillotine was actually anti-death penalty and wanted to create a more humane way to carry it out). Trail was busy, but not overwhelmingly so. It was pretty wet at the top.
Hiking 1:07:29 [1] 2.55 km (26:28 / km)
ahr:116 max:150 shoes: Saucony Progrid Xodus 2
Took the BCMC down since I didn't really want to pay $15 to download. It was still fairly snowy up top so had to step carefully. No podcasts on the way down as I was just enjoying being out in nature. :)
Managed to get down just in time to catch the Grouse free shuttle (which I didn't know about) to get a direct drop off downtown Vancouver. I think it's time to get new trail running shoes as mine are looking pretty worse for wear and my orthotics don't really fit in them.
Managed to get down just in time to catch the Grouse free shuttle (which I didn't know about) to get a direct drop off downtown Vancouver. I think it's time to get new trail running shoes as mine are looking pretty worse for wear and my orthotics don't really fit in them.
Saturday May 5, 2018 #
Run/Walk 25:03 [1] 3.33 km (7:31 / km) +4m 7:29 / km
ahr:138 max:165 shoes: Asics Cumulus 17
Such a nice evening out! So many people out as well enjoying the day. Listening to the Daily Podcast about the Golden State Killer and the police officer who helped crack the case and then a Hidden Brain episode about personality tests (will finish that one on the next run though).
1 minute jog and 2 minute walk for 25 minutes.
1 minute jog and 2 minute walk for 25 minutes.
Friday May 4, 2018 #
Strength 30:19 [1]
ahr:122 max:159
Last week doing this set of 3 workouts (still have to do the other two). I’ve been trying to do more reps or weight each time for the past 8 weeks which mostly seems to be working.
Woo progressive overload and beginner strength training :)
3 x 22 bodyweight single leg glute bridge
3 x 5 negative chin ups
3 x 15 bodyweight Bulgarian split squats
3 x 10 dumbbell military press (30 lbs total/15 each hand)
1 x 20 Kick backs (with red band which was a little awkward)
1 x 20 regular bird dog
1 x 20 superman
1 x 35 clam shells (with green band)
1 x 25 leg raises with knees bent
1 x 50 v sit twists (faster this time)
2 x 15 seconds (maybe, didn’t count) modified hollow body hold
Woo progressive overload and beginner strength training :)
3 x 22 bodyweight single leg glute bridge
3 x 5 negative chin ups
3 x 15 bodyweight Bulgarian split squats
3 x 10 dumbbell military press (30 lbs total/15 each hand)
1 x 20 Kick backs (with red band which was a little awkward)
1 x 20 regular bird dog
1 x 20 superman
1 x 35 clam shells (with green band)
1 x 25 leg raises with knees bent
1 x 50 v sit twists (faster this time)
2 x 15 seconds (maybe, didn’t count) modified hollow body hold
Thursday May 3, 2018 #
Run/Walk 25:03 [1] 3.36 km (7:27 / km) +15m 7:18 / km
ahr:145 max:172 shoes: Asics Cumulus 17
It’s getting warm outside! Still on the 1 minute jog, 2 minute walk for 25 minutes. Listened to the Daily podcast about taxis and Ubers in New York City.
Biking 40:16 [3] 13.4 km (3:00 / km)
ahr:161 max:180
Double training day! Oscar and I went to spin class. I didn't like this instructor's choice of music quite as much and had a hard time hearing all her cues. The actual workouts that we did were good though. Then some yummy ribs afterward. :)
Wednesday May 2, 2018 #
Strength 30:00 [1]
3 x 20 hip thrust off a bench (20#)
3 x 12 cable single arm rows (setting 4)
3 x 20 step ups with a lunge off the low platform
3 x 13,13, 12 dumbbell bench floor press (40# total)
3 x 17 dumbbell romanian deadlift (50# total)
1 x 35 side lying abduction
1 x 40 seconds feet elevated plank (off sofa)
1 x 55 seconds side plank (Muna laying down underneath me was good motivation not to fall)
3 x 25 45 degree back extension
Hit a button part way through so not sure of the exact time or my heart rate. Going to take a day off running as my leg is pretty tender after some active release therapy on it yesterday.
3 x 12 cable single arm rows (setting 4)
3 x 20 step ups with a lunge off the low platform
3 x 13,13, 12 dumbbell bench floor press (40# total)
3 x 17 dumbbell romanian deadlift (50# total)
1 x 35 side lying abduction
1 x 40 seconds feet elevated plank (off sofa)
1 x 55 seconds side plank (Muna laying down underneath me was good motivation not to fall)
3 x 25 45 degree back extension
Hit a button part way through so not sure of the exact time or my heart rate. Going to take a day off running as my leg is pretty tender after some active release therapy on it yesterday.
Tuesday May 1, 2018 #
Biking 16:20 [2] 4.15 km (3:56 / km) +50m 3:43 / km
ahr:136 max:171
Biking to meet up with my supervisor near his place It was lovely and sunny outside, so I thought biking seemed like the best option! Forgot what it was like to bike up that hill... The Pollution Solution is back in action :)
Biking 16:01 [1] 4.15 km (3:52 / km) +17m 3:47 / km
ahr:135 max:169
And back home. Probably shouldn't count this since it was mostly downhill, but it's my log and I'll do what I want :)
Dragon boating 15:00 [1]
Dragon boating! Lucked out again with the weather. Fun and our boat is starting to get a bit better. I definitely have no muscular endurance in my shoulders though!