Monday, February 27, 2012

Training Log Sunday 2/19-Saturday 2/25

2/19 - Sunday
Feeling great after yesterday's group six-miler.
Long run time! Mixin' it up today with a 10 mile treadmill circuit
  • 3 miles on the treadmill (7.0 speed)
    • Chest/back circuit (chest press, standing row, chest/back machines all kinds of fun stuff)
  • 3 miles on the treadmill (7.0 speed)
    • Arms circuit (curls on decline bench, overhead tricep press, 7-7-7's + more!)
  • 2 miles on the treadmill (7.0 speed)
    • Ab circuit (200 varying crunches, plank, bicycle, reverse sit ups and V-sits)
  • 2 miles on the treadmill (7.0 speed)
The whole work out took about 2 hours and 15 minutes. Looong time to spend at the gym but it actually went by really fast. Combination of strength, endurance and cardio = Totally worth it!

2/20 - Monday
Cardio Recovery Day
  • 10 miles on the stationary bike (took about 41 minutes)
  • 200 floors on the stair stepper (about 22 minutes at 140 steps per minute)
Love these days :) These are my magazine reading days!

2/21 - Tuesday
  • 5 mile easy treadmill run (8:30 mile, 0 incline)
  • 100 legs-raised middle crunches
    • 20 pushups
  • 100 alternating sides oblique crunches
    • 20 pushups
  • 50 side crunches (right) 50 side crunches (left)
    • 20 pushups
 Feeling good today!! Thought I might still have some stiffness/soreness from my Sunday run but I didn't! Woo hoo. Also spent a little time on the foam roller getting out some tightness. What an awesome recovery tool.

And look what I discovered!! Portland Marathon Free Group Runs!

Yay! Saturday mornings starting April 7th. Such good motivation. Definitely ready for spring and summer runs and getting moving with some other people! --MORE ON GROUP RUNS

2/22 - Wednesday
In a rush today because I had to be downtown at 8:30 am w/traffic so I had to get up at 5 and squeeze a workout in
  • 2 fast miles on the treadmill
  • 5 fast miles on the stationary bike
  • 1 really fast mile on the treadmill
  • 15 minutes on the stair stepper at 160 steps per minute
All took about an hour. Good workout but I would have liked to get some more strength in!

2/23 - Thursday
  • 2 mile warm-up run at an 8:30 mile
  • 1 hr yoga class
Done by 7am! Really tired today. Wanted to do a PM workout but was definitely not up for it. Big run and strength day tomorrow I hope!

2/24 - Friday

5 mile am run followed by a HUGE strength circuit with Colin.
Arms and core. It was killer.
Focused on biceps, triceps and abs using the medicine ball.

2/25 - Saturday
Spent the weekend in Pendleton at a Bed & Breakfast and today we did a 4.5ish mile run through town. It was absolutely freezing and the winds were blowing at like 50 miles an hour but we powered through it.

At least it wasn't raining... :)

Total Weekly Mileage: 29.5

Had some different types of run and some awesome inspiration this week! Bring it week 8!!

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