Training Log Archive: emilyr

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

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!

Course 7 - Splits

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.

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.

Event: Sage Stomp Training and Coaching Camp
 

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.

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#)

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!