Training Log Archive: SandyIn the 7 days ending Jan 10, 2021:
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Sunday Jan 10, 2021 #
12 PM
hiking 2:31:20 6.87 mi (22:03 / mi) +189m 20:18 / mi
ahr:116 max:171
Saturday Jan 9, 2021 #
strength & stretching 40:00 [3]
Core DVD
2 PM
walking 49:05 3.21 mi (15:18 / mi) +85m 14:08 / mi
ahr:132 max:156
Friday Jan 8, 2021 #
2 PM
hiking 1:52:23 4.86 mi (23:08 / mi) +243m 20:01 / mi
ahr:114 max:154
A wander around the Wissahickon listening to an audiobook. Fun to see Abby on the trails.
Thursday Jan 7, 2021 #
Note
(rest day)
I stayed up way too late last night trying to wrap my head around the day's events so I decided today was a good day to take a rest day.
Wednesday Jan 6, 2021 #
8 AM
strength & stretching 30:02 0.44 mi (1:08:16 / mi)
ahr:118 max:165
Either I was feeling yesterday's workout or today's session was tougher than usual. I frequently had to pause to catch my breath during sets not just between them.
4 x (15 R ft on step, left knee to chest; repeat on L; 10 squat to press) w/ 8lb weights.
4 x (10 modified* burpees on the step with two shoulder taps in the plank; 15 curls w/ 8lbs; 30 second plank) *modified means I just step instead of jump
4 x (10 squat with upright rows; 10 alternating reverse lunges) w/ 15lb kettlebell
4 x (15 chest press on mat with 8 lbs; 3 x (10 crunches, 10 pulse crunches))
3 x (15 reverse crunch, 20 flutter kicks)
4 x (15 R ft on step, left knee to chest; repeat on L; 10 squat to press) w/ 8lb weights.
4 x (10 modified* burpees on the step with two shoulder taps in the plank; 15 curls w/ 8lbs; 30 second plank) *modified means I just step instead of jump
4 x (10 squat with upright rows; 10 alternating reverse lunges) w/ 15lb kettlebell
4 x (15 chest press on mat with 8 lbs; 3 x (10 crunches, 10 pulse crunches))
3 x (15 reverse crunch, 20 flutter kicks)
walking 47:44 3.15 mi (15:09 / mi) +77m 14:05 / mi
ahr:151 max:187
And as I hoped, yesterday's workout jumpstarted me back to walking fast again.
Tuesday Jan 5, 2021 #
1 PM
cardio 52:41 1.89 mi (27:52 / mi) +61m 25:20 / mi
ahr:137 max:186
I decided I needed to remind my body what it felt like to push hard but I knew I didn't have it in me to do anything sustained. So I did a sort of HIIT workout. I found a steep short section of one of the trails I use for hill repeats but instead of doing the whole trail I just did a short section and pushed as hard as I could up and then slowly went back down. Did 15 reps. I like the fact that after the first 5 or so my speed stayed the same but my heart rate dropped. I'm going to assume that's a good thing.
C • 186! 2
Monday Jan 4, 2021 #
2 PM
strength & stretching 30:43 0.52 mi (58:38 / mi)
ahr:124 max:159
walking 1:02:11 3.27 mi (19:01 / mi) +86m 17:35 / mi
ahr:113 max:135
Boy did I get slow!