Mon, Jan 23rd – Nike 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 27th – Did 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 30th – I 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 31st – I did a lot of walking around Calgary, exploring. I probably walked ~8miles. I was able to do my back exercises/stretching.
Wed, Feb 1st – More 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 2nd – Flying 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 3rd – I 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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