Training Log Sunday 1/15-Saturday 1/21

1/15 - Sunday
Cross-training cardio and weights

• 20 minutes fast stationary bike
• 20 minutes stair-stepper at 150 steps per minute

Followed by (alternating sets, 3 times each!)

• 20 Kettle Bell swings (15 lbs)
• 15 Squat Thrusters (15 lbs)

Did those back to back and they were SO killer. I love workouts that can get your whole body and work nearly every muscle in a condensed amount of time. Phew!

1/16 - Monday
A little sore today from those kettle bell swings/thrusters yesterday but still got some good cardio and abs in.

• 15 minutes stationary bike as fast as I could possibly go on 8 resistance
• 4 fast miles - 7.4 speed
• 15 minutes stair stepper - fat burning circuit beginning at 100 steps per minute

Abs! Wanted to get a quick ab workout since I just did over an hour of cardio and got in the gym late so I did 4 high intensity workouts back to back without stopping (except in between the V sits)

• 100 crunches, legs raised
• 50 oblique crunches, alternating each side
• 3 X 20 second V sits with 10 second rests between each set
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)

1/17 - Tuesday
Such a long class day today. Needed to get contracts done early so I didn't make it to the gym until 4:30 pm which was probably good because I was sooo sore from the Kettle bell/Thruster combo from Sunday.

Pretty easy workout, all running

• 3 miles at 7.2 speed (8:20 mile)
• 2 miles at 8.0 speed (7:30 mile)

Those last two miles felt really good! Felt like I could have easily done a 5K at that pace but I didn't want to overdo it on my sore leggy muscles.

Followed by a fairly touch ab/pushup circuit

• 100 crunches, legs raised
• 50 oblique crunches, alternating each side
• 3 X 20 second V sits with 10 second rests between each set
• 90 seconds middle plank
• 15 push-ups
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)
• 15 push-ups
• 50 side crunches (right)
• 15 push-ups
• 50 side crunches (left)

1/18 - Wednesday
Having major problems sleeping the past few nights so I was up at 5, chomping at the bit to burn off some restless energy

Did a killer cardio combo

• 20 minutes elliptical (hill climber, 10 incline)
• 20 minutes stationary bike (9 resistance, fast as sustainable)
• 20 minutes treadmill (7.2 speed, .5 resistance) - 2.5 mi
• 20 minutes stair climber (fat burner circuit, starting at 100 steps per minute)

1/19 - Thursday
Strength (chest and back)

Warm-up!

• 3 miles on the treadmill
• 15 minutes on the stationary bike

Chest and Back

• 3 X 8 Chest Press on Bench w/free weights (22.5 lbs)
• Alternating with overhead tricep press 3 X 10 (15 lbs)
• 3 X 15 Low Row (on tower machine) (17.5 lbs)
• 3 X 15 High Row (on tower machine) (17.5 lbs)
• 3 X 10 Standing Chest Press (on tower machine) (17.5 lbs)
• 3 X 15 Lat Pull Downs (seated on the little green balance thingy) (25 lbs)

And then did an easy ab circuit!

1/20 - Friday
Shorter work-out than I would have liked today but somebody (Colin) gets bored when we are at the gym for too long

• 40 minutes on the stair stepper at 135 steps per minute

Abs (all back to back, no breaks)

• 100 legs-raised modified crunches
• 50 oblique modified crunches, alternating sides
• 50 side crunches (left side)
• 50 side crunches (right side)
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)
• Plank 60 seconds, then 15 seconds left leg raised and 15 seconds right leg raised

1/21 - Saturday
5 mile run! Felt really good - it was a beautiful morning. Taking it at a slow pace to prep for my long run tomorrow!

Total Mileage in Week 3: 20.5

Tip for the week: You don't always have to take an off day in your training schedule but if you don't make sure that at LEAST 2 of the days are super super easy and don't involve any running! Stationary bike and stair stepper are great alternatives!

Live long and prosper fitness friends!