Training Log Archive: emilyrIn the 7 days ending Nov 18, 2018:
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Sunday Nov 18, 2018 #
Hiking 2:35:55 [1] 7.0 km (22:16 / km) +493m 16:28 / km
ahr:103 max:156
Hike up to the First Pump of Mt Seymour with Oscar and Ian S. It was a beautiful day out, but the trails were super super icy (especially north slopes that were in the shade). We had hiking boots, but not micro spikes. It was very slow going, so we decided to only go to the first pump and enjoy the view before heading back into town.
Saturday Nov 17, 2018 #
Dragon boating 1:06:16 [1] 6.52 km (10:10 / km)
ahr:109 max:155
Practices are definitely getting harder and we’re starting to go farther! Hand that is in the water was definitely chilly!
Thursday Nov 15, 2018 #
Strength 25:48 [1]
ahr:125 max:168
Full body workout
Dumbbell Romanian deadlifts: 3 x 8 at 48lbs
Dumbbell push press: 3 x 10 at 12 lb, 12lb and 15 lb (weight per each hand(
Goblet squat: 3 x 10 at 24 lb total
Band assisted chin up: 3 x 4 (hah so weak)
Constant tension hip thrust: 2 x 30 at 24 lb
1-arm dumbbell lateral throw: 2 x 15 each at 9lb, 15 lb
Hollow body iso hold: 2 x 30 seconds
Dumbbell Romanian deadlifts: 3 x 8 at 48lbs
Dumbbell push press: 3 x 10 at 12 lb, 12lb and 15 lb (weight per each hand(
Goblet squat: 3 x 10 at 24 lb total
Band assisted chin up: 3 x 4 (hah so weak)
Constant tension hip thrust: 2 x 30 at 24 lb
1-arm dumbbell lateral throw: 2 x 15 each at 9lb, 15 lb
Hollow body iso hold: 2 x 30 seconds
Biking 42:09 [3]
ahr:155 max:176
Power class at Cyklus. Good class this evening, mix of hills, faster sprints and then a race simulation. Headed out to a debate on proportional representation afterwards that was actually interesting and smart instead of filled with political rhetoric.
Wednesday Nov 14, 2018 #
Running 28:38 [1] 4.5 km (6:22 / km) +4m 6:20 / km
ahr:162 max:177 shoes: Asics Cumulus 17
Allan McGavin run club week 4. Big jump today with 30 minutes continuous easy running with randomly interspersed pick ups. Rain cleared up for this which was nice!
Tuesday Nov 13, 2018 #
Biking 15:00 [1]
Biking to and from a friend’s house in the West End for board games and a catch up. It was very very wet so had to go full on rain gear. Perhaps I’m not only a fair weather rider after all! Oscar kindly loaned me some of his very bright lights. Safety first!
Monday Nov 12, 2018 #
Hiking 2:58:44 [1] 8.6 km (20:47 / km) +866m 13:49 / km
ahr:132 max:181 shoes: Brooks Cascadia 12
Hike up to Munro Lake with Ian. Never done this hike before. It was quiet and the woods were pretty. A lot of climb from the get go. Lake was nice and a good spot for lunch! We thought about going up to Dennet Lake from there but you had to cross a river and I wasn’t stoked on getting my feet wet haha so I wimped out.