Training Log Archive: emilyrIn the 7 days ending Jul 7, 2018:
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Saturday Jul 7, 2018 #
Orienteering 15:53 [3] 2.34 km (6:47 / km) +12m 6:37 / km
ahr:165 max:186 shoes: Brooks Cascadia 12
WCOC Sprint at Mundy Park. Joanne did a nice job with the courses. I think it was pretty clean except for a couple of hesitations. I was 3rd place, which meant I got a delicious chocolate prize (my favourite type of award!).
Orienteering 51:03 [3] 3.93 km (12:59 / km) +182m 10:33 / km
ahr:160 max:183
WCOC Middle/Pig war. Cool area! Super nice to have a map like this fairly close to home. Unfortunately my orienteering wasn't really up to snuff (having a hard time focusing and coming up with a plan), but I enjoyed myself out there.
Friday Jul 6, 2018 #
Biking 53:01 [3]
ahr:151 max:177
Got a Groupon for 5 spin classes at Wholey Fit a while back. Class was pretty. Not quite as in sync with the music as some other classes and the instructor wasn't spinning as well since I think she has a competition coming up and is cutting a lot. Very unpretentious though and people seemed friendly. A good work out. The rest periods were super short.
Tuesday Jul 3, 2018 #
Strength 26:41 [1]
ahr:114 max:157
Week 12 Workout A.
After a fairly lazy Canada Day weekend (which was intended and desired), back into it. I think I'm going to do dumbbell domination next (by Jen Comas). That seems to fit my equipment and time restrictions.
3 x 20 dumbbell hip thrust (42#)
3 x 12 dumbbell bent over row (21# each hand)
3 x 10 dumbbell box squat (42#, 48#, 48#— I get tired holding these on my shoulders)
3 x (8, 9, 8) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 60 v sit twists
After a fairly lazy Canada Day weekend (which was intended and desired), back into it. I think I'm going to do dumbbell domination next (by Jen Comas). That seems to fit my equipment and time restrictions.
3 x 20 dumbbell hip thrust (42#)
3 x 12 dumbbell bent over row (21# each hand)
3 x 10 dumbbell box squat (42#, 48#, 48#— I get tired holding these on my shoulders)
3 x (8, 9, 8) push ups (off bed with knuckles)
3 x 20 dumbbell Romanian deadlifts (48#)
1 x 30 lying side abduction (green band)
1 x 20 reverse crunches
1 x 30 dead bugs
1 x 60 v sit twists