Monday, February 6, 2012

Over due workout summary

Mon, Jan 23rdNike Training Club – Body Remix, 30min workout., advanced level using 10lb weights.

1min plank

1min wood chops

30sec high knee runs in place

30sec squat jumps

1min alternating froggers

1min side plank crunches

1min burpee to shoulder press

30sec ski jumps

30sec split jumps

1min plank

1min wood chops

30sec Russian twists

30sec 2feet plank side hops

1min sumo squat with press

1min deadlift

30sec mountain climbers

30sec tuck jumps

1min plank

2min single leg deadlift dumbbell row

1min frogger to sumo squat

1min V-ups

2min push away balance

1min 2feet lateral hops in place

1min crazy Ivans

1min froggers

30sec opposite arm/leg supermans

1min full extensions

30sec alternating froggers

1min suitcases

2min side plank

1min lying quad stretch

1min standing hamstring stretch

After, I did my back exercies/stretches.

Tues, Jan 24th

15min easy warm-up – 1mile @8:52, 0.68miles @9:04

5 x {3min @8min pace – 0.37miles @8:09, 0.35miles @8:36 (uphill!), 0.37miles @8:09, 0.38miles @7:53, 0.38miles @7:51

3min easy}

10 min easy warm-down – 1mile @8:45, 0.15miles @9:00

5.46miles in 55:08.

Later that night, I did the back exercise/stretching.

Wed, Jan 25th I took Molly for a 2.01mile walk in 38:45. Slow dog! Followed by my back exercise/stretching.

Thurs, Jan 26th Travel day to Calgary (pics and details coming soon!), so I did a long morning run. 8.01miles in 1:14.07. It felt okay. I am still lacking in motivation, so I do take a few walking breaks. Need to cut this out and increase the mileage!

Splits –

1.0mile @9:20

0.76miles @8:56

1:52min walking break

1.0mile @8:56

0.2miles @8:43

2:18min walking break

1.0mile @8:55

1.0mile @9:03

1.0mile @8:49

1.0mile @8:47

0.84miles @8:56

Fri, Jan 27thDid some exploring around Calgary and walked ~5miles! I was able to enjoy a nice afternoon nap!

Sat and Sun, Jan 28th and 29th We went to Banff National Park and walked around the town, Lake Louise, and did some hiking. I did do my back stretching/exercises.

Mon, Jan 30thI went exploring in Calgary and a neighborhood called Kensington after I did a Nike Training Club workout – Body Remix – 30min workout, advanced level without weights.

1min back pedal

2min slide and glide

2min light log

1min recover

1min burpee to shoulder press

1min push ups with feet on medicine ball – just did them on my knees

1min plank row to rotation

1min ski jumps

2min basketball lunge with medicine ball press

2min squat arm curls

2min bunny hops with medicine ball above head

1min bicycles

1min toe touches

1min kick downs

1min push up to frogger

2min single leg deadlift dumbbell row

1min medicine ball triceps push up – did these on my knees

1min alternating forward lunge to shoulder press

30sec mountain climbers

30sec knee tucks

2min standing hamstring stretch

1min pretzel stretch

2min lying quad stretch

I ended the workout with lots of back stretching and exercises.

Tues, Jan 31stI did a lot of walking around Calgary, exploring. I probably walked ~8miles. I was able to do my back exercises/stretching.

Wed, Feb 1stMore exploring of Calgary and walking ~8miles! I did another Nike Training Club – Jump Around, 30min, advanced level, without weights.

2min walking lunges

2min straight leg kicks

2min recover

2min side lunge with rotation

1min squat flips with 180degree turns

1min broad jumps

2min burpee to shoulder press

1min plank

2min squat arm curls

1min 2feet lateral hops distance

1min recover

2min side lunge with rotation

1min broad jumps

2min sumo squat with press

1min kick downs

2min single leg deadlift dumbbell row

1min high knee runs in place

1min lying quad stretch

1min standing hamstring stretch

1min pretzel stretch

1min lower back stretch

And more back exercises/stretching!

Thurs, Feb 2ndFlying home!! I did do a Nike Training Club – The Edge, 30min, advanced level, without weights, and finished with my back exercises.

1min light jog

1min slide and slide

2min side plank

1min burpee to shoulder press

2min single arm plank rows

30sec squat jumps

30sec froggers

1min squat arm curls

2min single leg deadlift dumbbell row

1min V-ups

1min walk outs

2min side lunge with arm curls

2min deadlift with alternating row

30sec 2feet forward/backward hops in place

30sec mountain climbers

2min single leg clock squats

1min suitcases

1min burpees

1min plank row to shoulder press

2min alternating step back lunge row

1min plank with leg lift

1min pretzel stretch

1min pigeon stretch

1min lying quad stretch

Fri, Feb 3rdI had PT in the morning. It felt so good!

Sat, Feb 4th I didn’t do any running in Calgary, but I did a ton of walking! I decided to do the 8.0mile loop to test out my endurance and mindset. I was motivated the whole time and it felt pretty good. Hope this keeps up!

8.25miles in 1:16.20

Splits –

Mile 1 – 8:56

Mile 2 – 9:06 – had to take a break due to traffic, so I did stop my watch.

Mile 3 – 8:55

Mile 4 – 8:53

2:36min walking break

1mile @8:54

1mile @9:02

0.03miles @8:42

1:20min walking break

1mile @8:53

1mile @8:55

0.04miles @9:29

I did a cool down walk with Molly – 0.7miles in 14:28.

Sun, Feb 5th Lazy day! We did get up early to head to Target to check out the Jason Wu collection. Honestly, I had no idea who he was. I just saw the commercial with the cute black cat with a large red bow. Love! I was able to get the shirt!!

I did do my back stretching/exercises.


Enjoy!

ELH

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