Welcome to the first Fitness Friday. Like I’ve been saying things will be changing on the blog as themed days move around, merge and make way for more sharing, motivating, inspiring and educating. Part of that is about sharing MY workout plans, and training. This will be where I share the workouts and activity I have been doing for the week. Along with anything fun and fitness related, just because!
This week I figured I should start with a recap of my training since the last duathlon as my training is centered around race results right now. At the duathlon I wasn’t really feeling comfortable on the bike and so I knew more bike time was needed. That meant finding a good cycling loop considering time, location and traffic. What actually happened is that I took a full week off from training after the duathlon just doing my classes that week allowing my body to recover. I think a lot of people underestimate rest as part of their training program!
Monday 17th Feb - BodyPump:
I switched up my playlist for BodyPump and having recovered from the duathlon started back lifting roll model weights again. I’m not back up to where I was a year ago with squats but I’m ok with that as I’d rather my form was good before pushing the weight up. I have some issues to work through still with that. Getting heavier for chest and triceps though! Switched back to older tracks for triceps and shoulders which I LOVE. Dips dips dips! Also older lunge track, grenade, love to hate it!
Tuesday 18th Feb – 11.5 miles Cycling:
I was committed to getting out and getting a ride whilst college was out for the week and even though time was slipping away I headed out in the afternoon and got 11 miles in! I just stayed close to the local neighborhood. I’m sure as I get more confident riding I’ll venture further but I’ve cycled down Madera/Royal before and have no desire to do those roads again anytime soon. I like roads with bike lanes!
My goal for the ride was to keep to a minimum cadence of 80 rpm. I did fairly well with that plan though it was tougher in some parts than others… hills. But I’m getting better at changing gears, and anticipating the change. I think this was the first ride I managed not to swear at the bike/me for changing up instead of down (and vice versa), so that’s progress right?
I don’t think anyone can make bike helmets look cute! Seriously wth?
Wednesday 19th February – BodyPump:
Used my Monday playlist and loved it. Really feel like I’m getting stronger in my back, posterior chain but it also makes me woefully aware of my weaknesses.
Thursday 20th February - Spin Class:
This week I used my Olympic playlist and just went for it. I have to say that I used to think spin was a great alternative to cycling but really it doesn’t come close. On a spin bike you get to CHOOSE the incline, not so much with a hill outdoors I have to say I was also a little saddle sore from the different riding position on the road bike compared to mountain bike. This means I need to keep at it!
Friday 21st February – 15 miles Cycling:
Yep after cycling Tuesday, and spinning Thursday I went out AGAIN for a bike ride. Told ya I wanted to get my saddle time in this week! Today I added another road onto Tuesdays loop making the loop 15 miles. I have to say that I bonked out about 3/4 of the way home. I should have taken some snacks with me!
One thing I will say looking at the data above and from Strava is I was quicker on the segments today. Hopefully that means I’m improving. I FEEL happier on the bike so that hopefully will show in my speeds and future duathlon times.
Saturday 22nd Feb – BodyPump & CXworx:
Switched out some of the playlist again, fun! Switched to an OLD shoulder track and wow struggled with it. One thing I’ve been missing for a while is pure strength workouts for ME. Not classes, clients etc but my own program. Something Bob and I have talked about for a while, so I’ll be writing out my own program and putting myself through my own workouts again!
CXworx I only teach once a week now and I can tell! It’s getting harder. So I’m adding cxworx to my own workout schedule. Handily the new release (cxworx 14) comes soon so that will give me plenty of practice opportunity!
Sunday 23rd Feb – 5k Run:
Bob and I got up and got out for a run early. We were on the road pounding the pavement by 7:30am! We had a window of opportunity to get out on a run before we had to go run errands etc but we got it done. I stayed with Bob for about 2 miles and pulled out for the last mile at my own ‘easy’ pace. This is the first time I’ve run a full 5k since January!
Monday 24th Feb – BodyPump:
Heavier on chest and back today. I’m definitely getting stronger on the upper body, and lunges are good. Form is lacking on squats. Going to work on a definite plan of action for squats leading up to future runs! Plus Summer is coming!!!!
Tuesday 25th Feb – 1.5 mile Run:
After a long day at college, by the time I get home all I want to do is chill out and give my brain a rest but instead I walked the dogs, grabbed a pre workout banana and went for a run on the treadmill. It had been hot today and the home gym was warm but I got my goal mileage done of 1.5 miles. My plan is to increase the speed on the treadmill before trying it outdoors.
After the run I had a post workout chocolate milk and got some loving from the young guy in my life Not sure why but this guy was all over me post run. I didn’t manage to get the shot of him licking the sweat off my face… yeah, lovely!
Weds 26th February – BodyPump:
Same playlist as Saturday and Monday and definitely already feeling better with it. I need to switch out shoulder and upper body more often. I’m already starting to get bored with the lunges so thinking about bringing back the plyometric tracks to switch things up! Haven’t done those in a while! Let’s jump people!!!! ECUADOR!
Thursday 27th February – rest: walking
Gotta admit that I felt like crap today. Subbed out my evening spin class I felt that yukky. It started from the moment I got up, not even sure what the source was I just know that I had cramps, felt feverish and just exhausted. Thankfully Kathy was available to cover my spin and I took it easy for the rest of the day. This meant I got to catch up on college work filling out my study guides and I watched some TV! That doesn’t happen often in this house let me tell ya! I did do my usual 3-4 miles daily walking with the dogs so not total rest. I still managed to hit my 10,000 steps for the day, actually I hit 12,000 which is 6 miles!!!
Friday 28th February – rest: walking
I felt much better today but had college in the morning then planned out my study for tests next week! It’s rained HEAVY today so I got drenched walking the dogs this morning and this afternoon, we went for a shorter walk but still walked! Hoping I still manage to hit my steps today as Ive been less active today than yesterday (sitting at college will do that!).
How has your workouts been this week?