Training Week 327
Highlight of the Week: A kick arse tempo run / teaching two full weekend classes at the studio.
Monday | January 18, 2016: 8 m run (incl. 7×4 laps (457m)) + 7 m ride (w/Steven) + teaching strength class
Loc: Lindenhurst Park District Indoor Track, Time: 1:07:49, Pace: 8:29 avg, Difficulty: mostly easy, Felt: good
Indoor Ride Time: 26:18, Pace: 16.0 mpg avg, Difficulty: easy, Felt: good, tired legs
Strength: medicine balls, Difficulty: easy, Felt: great
Tuesday | January 19, 2016: rest
Wednesday | January 20, 2016: 10 m run (hills)
Loc: hood, Temp: 14°/14°, Time: 1:33:54, Pace: 9:23 avg, Difficulty: easy, Felt: good, careful on the fresh snow
Thursday | January 21, 2016: 10 m ride + 20 mins strength + 7 m run (5 m progressive tempo)
Indoor Ride Time: 39:38, Pace: 15.1 mph avg, Difficulty: medium, Felt: good
Loc: around Gages Lake, Temp: 26°/23°, Time: 8:17, Pace: 58:03 avg, Difficulty: easy/medium, Felt: fantastic!
Friday | January 22, 2016: teaching strength class + 8.2 m run
Strength: Two Dumbbells and some cardio burst, Difficulty:medium/hard, Felt: good but a bit spent
Loc: hood, Temp: 23°/23°, Time: 1:14:45, Pace: 9:07, Difficulty: medium, Felt: SPENT
Saturday | January 23, 2016: 3.3 m run + teaching cycling class + teaching fitness boxing
Loc: hood, Temp: 24°/25°, Time: 29:29, Pace: 8:56 avg, Difficulty: easy, Felt: good, needed to shake out the legs
Indoor Cycling Time: 55:06, Pace: 17.4 mph avg, Difficulty: medium, Felt: good, pumped
Strength: boxing and body weight movements, Difficulty: medium, Felt: great
Sunday | January 24, 2016: 14 m run + 8.7 m ride (w/Steven)
Loc: around town, Temp: 26°/27°, Time: 2:08:48, Pace: 9:12 avg, Difficulty: easy/medium, Felt: good but tired
Indoor Bike Time: 34:50, Pace: 15.0 mph avg, Difficulty: medium, Felt: happy Steven was biking
Notes:
- 5K course PR training this week:
- Monday: 7×4 laps on the indoor track
- Wednesday: hills
- Thursday: I was going to do an even split tempo on Friday, but I needed a stress relief sesh on Thursday and I ended up with a nice 5 mile progressive (negative) split tempo that felt fantastic. I’ll take it!
- I liked having my focused runs done early in the week so I could do some junk miles (my fave, ha) for my last few runs of the week.
- I’ll have a limited schedule next week so I am not sure if I’ll get in these three workouts each week, but I’ll definitely do my speedwork.
- My Friday strength class this week was challenging! It was a simple two dumbbell workout but I put combos together that were challenging – heavy weights then cardio to jack up your heart rate, and core stuff too. FUN! I was so spent on the run after class though – the entire thing felt like the last few miles of a marathon, ha! (and I had to roll out of bed the next morning)
- When I was putting together my playlist for fitness boxing, I looked at an old Destiny’s Child album and was reminded how much I LOVED this song back in the day (and still do love!):
- I was on such a high after teaching cycling and fitness boxing on Saturday! I had full classes, and everyone was working hard and pushing themselves – it was such a great vibe! My next weekend class isn’t until February 14th – I reserved the next two weekends off for our potential house move. When I find out when we close, I may have to add a class on the weekend we aren’t moving – I’ll miss not teaching for that long!
- One of the reasons I love teaching fitness boxing is because it’s fun for me to develop new punching/kicking combos for the students to do. However, I think I need to be more diligent about keeping a majority of the basic, simpler moves in each class so they’re easy to follow and people can focus on their strength rather than trying to remember a combo.
- My brother-in-law gave me a Kohl’s gift card for Christmas and I used it to get this schweet Star Wars workout top! I first saw it in the store, with BB-8 on the front, which I loved, but that one was the wrong size. When I ordered this top, it didn’t show BB-8 in the pictures at all, so I am happy he made it to the back!
Themocracy
Love Destiny’s Child, I even made it to a couple of their concerts back in the day. Thats a busy week, its nice Stephen came out with you twice. I think you’ll kill your 5k your pace(s) are looking great!
Aww schweet! 🙂 I would have loved to see them!
Thanks! I hope so!
I LOVE THAT TOP!
Caps totally necessary.
Ha ha 🙂
I didn’t even realize that shirt was Star Wars. How did I miss the Millennium Falcon???
Another person told me they didn’t realize it at first, too 🙂
Love that top! I do like BB-8.
That top is great! Looks so cute 🙂
Hardcore week! You are kicking butt.
Thanks 🙂
Junk miles and negative split tempo runs are my favorites – so in other words – great week!
Aww yeah!!! Thank you!
Um, I might need to buy that top for Jason. Does it come in guy’s sizes?
Yes, it’s a men’s shirt 🙂
http://www.kohls.com/product/prd-2255650/climatesmart-star-wars-episode-vii-the-force-awakens-tee-men.jsp?color=White