Week 12 of Session 2 now completed. This was the final week in the session, recovery week is upon us.
My schedule was as follows:
Sunday June 23rd - Scot's Day!
Monday June 24th - A day
of rest.
Tuesday June 25th - TRX Suspension training - to the MAX.
Wednesday June 26th - Un-Packing for THE RIDE as it is postponed until August 10/11. - 2 hours of garden weeding (yup, housework is a workout!)
Thursday
June 27th - TRX Suspension training. Most of this session was in "single-hand mode". - 2 more hours of garden weeding. Last year's seeds were tenacious but I think I have them all out now! :)
Saturday
June 29th - Lawn mowing, flower and veggie planting, and general adventuring.
6 weeks to go until THE RIDE and so, training will continue. This coming week is recovery week which means no TRX, no Butt & Gutt, just light riding and walking.
Showing posts with label SESSION 2. Show all posts
Showing posts with label SESSION 2. Show all posts
Saturday, June 29, 2013
Saturday, June 22, 2013
Session 2 - Week 11
Week 11 of Session 2 now completed (there are only 12 weeks to a session)! My schedule was as follows:
Sunday June 16th - Leisurely bike ride
Monday June 17th - A day of rest.
Tuesday June 18th - TRX Suspension training.
Wednesday June 19th - Packing for THE RIDE!
Thursday June 20th - TRX Suspension training after learning that THE RIDE has been postponed until August 10th due to heavy flooding in Calgary.
Saturday June 22nd - Butt & Gutt - personal weight training style with Miss Ashley! We worked the hammies hard! And this was followed by 5 hours of hard-core weed-whacking, raking, bagging, and lawn mowing... more on this later.
7 weeks to go until THE RIDE and so, training will continue...
Sunday June 16th - Leisurely bike ride
Monday June 17th - A day of rest.
Tuesday June 18th - TRX Suspension training.
Wednesday June 19th - Packing for THE RIDE!
Thursday June 20th - TRX Suspension training after learning that THE RIDE has been postponed until August 10th due to heavy flooding in Calgary.
Saturday June 22nd - Butt & Gutt - personal weight training style with Miss Ashley! We worked the hammies hard! And this was followed by 5 hours of hard-core weed-whacking, raking, bagging, and lawn mowing... more on this later.
7 weeks to go until THE RIDE and so, training will continue...
Saturday, June 15, 2013
Session 2 - Week 10
Week 10 of Session 2 now completed! My schedule was as follows:
Sunday June 9th -70 km ride with the Bulls-Eye Bike Club, culminating in the Rolling Hill of Death...
Monday June 10th - A day of rest.
Tuesday June 11th - TRX Suspension training.
Wednesday June 12th -An evening of rest!
Thursday June 13th - Working late and organizing camping gear for the ride.
Saturday June 15th - Butt & Gutt - personal training style.
Tomorrow morning I expect to ride for a few hours. The Ride is only 6 days away.
Sunday June 9th -70 km ride with the Bulls-Eye Bike Club, culminating in the Rolling Hill of Death...
Monday June 10th - A day of rest.
Tuesday June 11th - TRX Suspension training.
Wednesday June 12th -An evening of rest!
Thursday June 13th - Working late and organizing camping gear for the ride.
Saturday June 15th - Butt & Gutt - personal training style.
Tomorrow morning I expect to ride for a few hours. The Ride is only 6 days away.
Saturday, June 8, 2013
Session 2 - Week 9
Week 9 of Session 2 now completed! My schedule was as follows:
Sunday June 2nd - Slept in and stuck around the house for chores after a late, late, late night of music and dancing.
Monday June 3rd - A day of rest.
Tuesday June 4th - TRX Suspension training. After a week off last week, this class was killer. Single hand mode for most of the class. Plenty of squats, lunges, and leg work. Oh, and try doing a chest press single handedly....
Wednesday June 5th -An evening of rest! Sore from Tuesday night's class and took a trip to United Cycle to pick up a few things that I need for my ride. Crazy what you realize that you don't have...
Thursday June 6th - TRX Suspension training - And more leg work and single handed bicep curls and low rows. My arms are keeeeeling me!
Friday June 7th - A hike with Grace & Miss Molly Pants and Trina too! Chickakoo is beautiful this time of year!
Saturday June 8th - 30 minute "Bridal Boot Camp" demonstration for The Boxing Club followed by 45 miles (75 km) of biking, biking, and biking. I've got a lovely bikers tan, complete with wristband stripe! :)
Tomorrow morning I meet up with Herb and crew of Bulls-Eye Bike Shop to ride from 7am to 12pm.
Sunday June 2nd - Slept in and stuck around the house for chores after a late, late, late night of music and dancing.
Monday June 3rd - A day of rest.
Tuesday June 4th - TRX Suspension training. After a week off last week, this class was killer. Single hand mode for most of the class. Plenty of squats, lunges, and leg work. Oh, and try doing a chest press single handedly....
Wednesday June 5th -An evening of rest! Sore from Tuesday night's class and took a trip to United Cycle to pick up a few things that I need for my ride. Crazy what you realize that you don't have...
Thursday June 6th - TRX Suspension training - And more leg work and single handed bicep curls and low rows. My arms are keeeeeling me!
Friday June 7th - A hike with Grace & Miss Molly Pants and Trina too! Chickakoo is beautiful this time of year!
Saturday June 8th - 30 minute "Bridal Boot Camp" demonstration for The Boxing Club followed by 45 miles (75 km) of biking, biking, and biking. I've got a lovely bikers tan, complete with wristband stripe! :)
Tomorrow morning I meet up with Herb and crew of Bulls-Eye Bike Shop to ride from 7am to 12pm.
Saturday, June 1, 2013
Session 2 - Week 8
Week 8 of Session 2 is now completed! My schedule was as follows:
Sunday May 26th - I met up with the Bulls-Eye Bike Club for a FAST 75 km ride which can be read here: The Massive Hill of Death. I've never done 75 km in 3.5 hours before. At least now, I know I can. :D
Monday May 27th - Saturday June 1st -This week turned out to be a week of rest. Between business travel to Vancouver (The Bridge to Yesterday) for 3 days, poor eating over the week, and lack of quality sleep, I found myself mentally and physically unprepared for the week. Saturday has been spent getting "back on the wagon" by preparing my menus for the week, catching up on sleep, & re-hydrating, in preparation for a bike ride tomorrow morning.
I've learned a very valuable lesson. My current eating and exercise habits are now part of a lifestyle that I don't want to live without. I feel absolutely rotten physically & emotionally when I neglect myself, my health, nutrition, and mental state. Bring on the health! :D
Sunday morning I meet up with Herb of Bulls-Eye Bike Shop to ride from 7am to 12pm. Hill of Death, here I come (again)!
Sunday May 26th - I met up with the Bulls-Eye Bike Club for a FAST 75 km ride which can be read here: The Massive Hill of Death. I've never done 75 km in 3.5 hours before. At least now, I know I can. :D
Monday May 27th - Saturday June 1st -This week turned out to be a week of rest. Between business travel to Vancouver (The Bridge to Yesterday) for 3 days, poor eating over the week, and lack of quality sleep, I found myself mentally and physically unprepared for the week. Saturday has been spent getting "back on the wagon" by preparing my menus for the week, catching up on sleep, & re-hydrating, in preparation for a bike ride tomorrow morning.
I've learned a very valuable lesson. My current eating and exercise habits are now part of a lifestyle that I don't want to live without. I feel absolutely rotten physically & emotionally when I neglect myself, my health, nutrition, and mental state. Bring on the health! :D
Sunday morning I meet up with Herb of Bulls-Eye Bike Shop to ride from 7am to 12pm. Hill of Death, here I come (again)!
Saturday, May 25, 2013
Session 2 - Week 7
Week 7 of Session 2 now completed! My schedule was as follows:
Sunday May 19th - If you read last week's post, you know that I rode 45 miles (75 km) on Saturday, May 18th. Today was the first day that I have done back to back long rides. I rode for another 45 miles to bring my 2 day total to 90 miles (150 km). Started off at 7am waiting to meet up with a local bike club. By 7:30 myself and another rider came to the conclusion that there had been a bit of a communications snafu and the ride was not going to happen. So, home I headed to hit the streets myself. By 8am I was peddling off towards Jubilee Park and the Spring Grove neighborhood for a warm up and then hills. Spring Grove is set up so that streets run North/South on a hill so it was good practice for hills. Down the hill, up the hill, repeat. :D And then I was off exploring new areas. Click the link above to read about Sunday's ride.
Monday May 20th - A day of rest. After my weekend of riding, I was happy to have a Monday holiday. I spent 2 hours digging the weeds out of my "flower garden" and then another hour planting new flowers. By the end of the day, I was pretty tired and still recovering from the weekend of riding.
Tuesday May 21st - TRX Suspension training. This class was a bit different from our normal format in that we were doing counted reps instead of timed sets. A very, very, very hard class. You can read about it here. Legs were the target of the day...
Wednesday May 22nd -An evening of rest! Sore from Tuesday night's class (for the first time in a long time) and happy to relax.
Thursday May 23rd - TRX Suspension training - And more leg work!
Friday May 24th - An evening out with work and early to bed to catch up on some much needed sleep.
Saturday May 25th -NO OPTIONS Butt & Gutt!! Circuit based session with 7 stations, 30 seconds work, 30 seconds rest, nearly every station weighted and no rest for the single leg/side stations. It was brutal! Read about it here.
Tomorrow morning I meet up with Herb of Bulls-Eye Bike Shop to ride from 7am to 12pm. Wish me luck and many miles!
Sunday May 19th - If you read last week's post, you know that I rode 45 miles (75 km) on Saturday, May 18th. Today was the first day that I have done back to back long rides. I rode for another 45 miles to bring my 2 day total to 90 miles (150 km). Started off at 7am waiting to meet up with a local bike club. By 7:30 myself and another rider came to the conclusion that there had been a bit of a communications snafu and the ride was not going to happen. So, home I headed to hit the streets myself. By 8am I was peddling off towards Jubilee Park and the Spring Grove neighborhood for a warm up and then hills. Spring Grove is set up so that streets run North/South on a hill so it was good practice for hills. Down the hill, up the hill, repeat. :D And then I was off exploring new areas. Click the link above to read about Sunday's ride.
Monday May 20th - A day of rest. After my weekend of riding, I was happy to have a Monday holiday. I spent 2 hours digging the weeds out of my "flower garden" and then another hour planting new flowers. By the end of the day, I was pretty tired and still recovering from the weekend of riding.
Tuesday May 21st - TRX Suspension training. This class was a bit different from our normal format in that we were doing counted reps instead of timed sets. A very, very, very hard class. You can read about it here. Legs were the target of the day...
Wednesday May 22nd -An evening of rest! Sore from Tuesday night's class (for the first time in a long time) and happy to relax.
Thursday May 23rd - TRX Suspension training - And more leg work!
Friday May 24th - An evening out with work and early to bed to catch up on some much needed sleep.
Saturday May 25th -NO OPTIONS Butt & Gutt!! Circuit based session with 7 stations, 30 seconds work, 30 seconds rest, nearly every station weighted and no rest for the single leg/side stations. It was brutal! Read about it here.
Tomorrow morning I meet up with Herb of Bulls-Eye Bike Shop to ride from 7am to 12pm. Wish me luck and many miles!
Saturday, May 18, 2013
Session 2 - Week 6
Week 6 of Session 2 now completed! My schedule was as follows:
Sunday May 12th - Rest, sleep, fluids, & good nutrition. Happy Mothers' Day to all the Mothers out there. My son called to wish me a happy day and to plan our visit in July when I head for home. :D
Monday May 13th - A day of rest.
Tuesday May 14th - TRX Suspension training. Plenty of leg work in this session. It has been immensely helpful in getting me ready for the Ride. This evening's class was 40 seconds work with 10 second breaks. Mixing it up and making ourselves WORK! Do a set of tricep presses and then, take a step back and make it harder.
Wednesday May 15th -An evening hike at Chickakoo Lake! 1 hour of hiking the Advanced/Intermediate trails with Miss Ashley "Crunchy Frogs", Ghiry, and Zoie! It was a beautiful evening and the trail was challenging. :D
Thursday May 16th - TRX Suspension training - Tabata style! 20 seconds work, 10 seconds rest, 8 sets of each exercise, repeat!
Friday May 17th - An evening off!
Saturday May 18th - A BIG, HUGE, GIGANTIC ride! :D Started the day off at 8am with a 2 hour, 20 mile ride followed by an hour of Butt & Gutt, and topped off with another 2+ hour, 25 mile ride. 45 miles on the day and scheduled to ride again in the AM for my first back to back long ride days.. wish me luck!
Sunday May 12th - Rest, sleep, fluids, & good nutrition. Happy Mothers' Day to all the Mothers out there. My son called to wish me a happy day and to plan our visit in July when I head for home. :D
Monday May 13th - A day of rest.
Tuesday May 14th - TRX Suspension training. Plenty of leg work in this session. It has been immensely helpful in getting me ready for the Ride. This evening's class was 40 seconds work with 10 second breaks. Mixing it up and making ourselves WORK! Do a set of tricep presses and then, take a step back and make it harder.
Wednesday May 15th -An evening hike at Chickakoo Lake! 1 hour of hiking the Advanced/Intermediate trails with Miss Ashley "Crunchy Frogs", Ghiry, and Zoie! It was a beautiful evening and the trail was challenging. :D
Thursday May 16th - TRX Suspension training - Tabata style! 20 seconds work, 10 seconds rest, 8 sets of each exercise, repeat!
Friday May 17th - An evening off!
Saturday May 18th - A BIG, HUGE, GIGANTIC ride! :D Started the day off at 8am with a 2 hour, 20 mile ride followed by an hour of Butt & Gutt, and topped off with another 2+ hour, 25 mile ride. 45 miles on the day and scheduled to ride again in the AM for my first back to back long ride days.. wish me luck!
Saturday, May 11, 2013
Session 2 - Week 5
Week 5 of Session 2 now completed! My schedule was as follows:
Sunday May 5th - Rest, sleep, fluids, & good nutrition. I'd come down with a bug or cold or something and was just tired all over.
Monday May 6th - A day of rest and catching up on the chores.
Tuesday May 7th - TRX Suspension training. The warmup itself was a workout! 30 Jacks, 10 Pushups, 7 Squats, 5 Pushups, 7 Burpies, 30 Jacks, 25 High Knees, 5 Pushups, 10 Squats, 30 Jacks (or something very close to that!). And then it was time to get to work! The fantastic thing about TRX Suspension training is that it NEVER gets any easier. You are working your total body, using your body as resistance/weight. And Sheila is always coming up with new tricks to wear you out! After this particular workout, I experienced some muscle fatigue in muscles that I'd forgotten I had - obliques and mid back muscles. It was great! Oh, and did I mention my poor glutes?
Wednesday May 8th -An evening hike at Chickakoo Lake! 1 hour of hiking the easy/intermediate trails with Ghiry. Read about it here.
Thursday May 9th - TRX Suspension training -This class included a lot of single hand mode work. This is where you have either 1 foot suspended in the TRX or you are using only 1 hand/arm to do the work. Plenty of single arm rows, bicep curls, single leg lunges, single leg squats, etc. Can you imagine doing a single arm bicep curl, using your body as weight? I couldn't imagine I would EVER be able to do it. But I can! :)
Friday May 10th - 2.5 hours of hiking at Chickakoo! Quickly becoming my favorite easy to get to destination for a change up in my routine. I'd been itching to get on the Advanced trail and that is EXACTLY what Ghiry and I did. Read it here (and see the pix!).
Saturday May 11th - Why, exactly do I wake up before my alarm clock every morning? *sighs* :D Butt & Gutt was held OUTSIDE today! We met at the Boxing Club and walked, lunged, squatted, and jogged to the outdoor destination where we would complete more donkey kicks (fire hydrants) than my bum cares to think about along with plenty of ab work. A quick jog back to the club and a long stretch and I'm ready for my next adventure.... another hike this afternoon!!
Have a super fantastic week and catch you on the other side of the hike! :D
UPDATE: 1 hour and 45 mins of hiking. Amazing how much time you can shave off of a hike when you aren't stopping to take pix every so often. :D We hiked the reverse of Friday's hike - Advanced trail first, then Intermediate, ending on Easy. Beautiful sunny day (I think I got a tan), no bugs, a little on the dry side but wonderful. :)
Sunday May 5th - Rest, sleep, fluids, & good nutrition. I'd come down with a bug or cold or something and was just tired all over.
Monday May 6th - A day of rest and catching up on the chores.
Tuesday May 7th - TRX Suspension training. The warmup itself was a workout! 30 Jacks, 10 Pushups, 7 Squats, 5 Pushups, 7 Burpies, 30 Jacks, 25 High Knees, 5 Pushups, 10 Squats, 30 Jacks (or something very close to that!). And then it was time to get to work! The fantastic thing about TRX Suspension training is that it NEVER gets any easier. You are working your total body, using your body as resistance/weight. And Sheila is always coming up with new tricks to wear you out! After this particular workout, I experienced some muscle fatigue in muscles that I'd forgotten I had - obliques and mid back muscles. It was great! Oh, and did I mention my poor glutes?
Wednesday May 8th -An evening hike at Chickakoo Lake! 1 hour of hiking the easy/intermediate trails with Ghiry. Read about it here.
Thursday May 9th - TRX Suspension training -This class included a lot of single hand mode work. This is where you have either 1 foot suspended in the TRX or you are using only 1 hand/arm to do the work. Plenty of single arm rows, bicep curls, single leg lunges, single leg squats, etc. Can you imagine doing a single arm bicep curl, using your body as weight? I couldn't imagine I would EVER be able to do it. But I can! :)
Friday May 10th - 2.5 hours of hiking at Chickakoo! Quickly becoming my favorite easy to get to destination for a change up in my routine. I'd been itching to get on the Advanced trail and that is EXACTLY what Ghiry and I did. Read it here (and see the pix!).
Saturday May 11th - Why, exactly do I wake up before my alarm clock every morning? *sighs* :D Butt & Gutt was held OUTSIDE today! We met at the Boxing Club and walked, lunged, squatted, and jogged to the outdoor destination where we would complete more donkey kicks (fire hydrants) than my bum cares to think about along with plenty of ab work. A quick jog back to the club and a long stretch and I'm ready for my next adventure.... another hike this afternoon!!
Have a super fantastic week and catch you on the other side of the hike! :D
UPDATE: 1 hour and 45 mins of hiking. Amazing how much time you can shave off of a hike when you aren't stopping to take pix every so often. :D We hiked the reverse of Friday's hike - Advanced trail first, then Intermediate, ending on Easy. Beautiful sunny day (I think I got a tan), no bugs, a little on the dry side but wonderful. :)
Sunday, May 5, 2013
Session 2 - Week 4
Week 4 of Session 2 now completed! My schedule was as follows:
Sunday April 28th - First BIG outside ride. The weather was overcast and cool but tolerable with gloves, hat under the helmet and 3 layers - top and bottom. I felt great after finishing 40 miles of street riding. The goal from here is to add time/mileage each Sunday as well as start getting in a couple of Saturday/Sunday ride weekends. Read about the BIG ride here.
Monday April 29th - A day of rest and a trip to the bike store for some nutritional supplements... only to find that the store was closed. :(
Tuesday April 30th - TRX Suspension training. A Game of Cards! This game included Pushups, Balance Lunges, Suspended Crunches (or sit ups), and Jump Squats along with Burpies and Front Planks. We made it through the deck in no time and started round 2... Triceps and Biceps!
Wednesday May 1st -An evening off.
Thursday May 2nd - TRX Suspension training - Tabata format - 20 seconds work, 10 seconds rest, repeat each exercise for 8 sets - Jump Squats, Push ups (ugh! there they are again! - personal goal right now is to be able to complete 20 REAL pushups - I'm at 10), Alternating Balance Lunges with a hop, Front Planks, Suspended Crunches/Sit Ups, Bicycle Crunches (legs suspended), and I'm certain there were 2 more exercises but my old lady brain can't recall them right now. :D
Friday May 3rd - Spent 2 hours helping to set up the boxing ring for The Boxing Club's 4th annual Al Harris Memorial Fundraiser on Saturday May 4th.
Saturday May 4th - 2 hours of heavy duty spring cleaning before an hour of BUTT & GUTT! This session was a doozy! The format today was Cardio, Abs, Glutes. 30 seconds of cardio followed by 10 seconds rest, 30 seconds of Ab work, 10 seconds rest, wrapped up with 30 seconds of Butt work and repeat. There were approx 8 combo sets each repeated 2 times. Very fast paced and sweat inducing. A kick butt class for sure! 1 more hour of heavy duty spring cleaning (think scrubbing tile floors on your hands and knees) and then off to the 4th Annual Al Harris Memorial Fundraiser. My very first boxing event! Look for a separate post on this event with a video or 2! :) Home again at 11pm.
Time for some fluids, rest, and turkey soup (I've come down with a cold or something) See you all next week!
Sunday April 28th - First BIG outside ride. The weather was overcast and cool but tolerable with gloves, hat under the helmet and 3 layers - top and bottom. I felt great after finishing 40 miles of street riding. The goal from here is to add time/mileage each Sunday as well as start getting in a couple of Saturday/Sunday ride weekends. Read about the BIG ride here.
Monday April 29th - A day of rest and a trip to the bike store for some nutritional supplements... only to find that the store was closed. :(
Tuesday April 30th - TRX Suspension training. A Game of Cards! This game included Pushups, Balance Lunges, Suspended Crunches (or sit ups), and Jump Squats along with Burpies and Front Planks. We made it through the deck in no time and started round 2... Triceps and Biceps!
Wednesday May 1st -An evening off.
Thursday May 2nd - TRX Suspension training - Tabata format - 20 seconds work, 10 seconds rest, repeat each exercise for 8 sets - Jump Squats, Push ups (ugh! there they are again! - personal goal right now is to be able to complete 20 REAL pushups - I'm at 10), Alternating Balance Lunges with a hop, Front Planks, Suspended Crunches/Sit Ups, Bicycle Crunches (legs suspended), and I'm certain there were 2 more exercises but my old lady brain can't recall them right now. :D
Friday May 3rd - Spent 2 hours helping to set up the boxing ring for The Boxing Club's 4th annual Al Harris Memorial Fundraiser on Saturday May 4th.
Saturday May 4th - 2 hours of heavy duty spring cleaning before an hour of BUTT & GUTT! This session was a doozy! The format today was Cardio, Abs, Glutes. 30 seconds of cardio followed by 10 seconds rest, 30 seconds of Ab work, 10 seconds rest, wrapped up with 30 seconds of Butt work and repeat. There were approx 8 combo sets each repeated 2 times. Very fast paced and sweat inducing. A kick butt class for sure! 1 more hour of heavy duty spring cleaning (think scrubbing tile floors on your hands and knees) and then off to the 4th Annual Al Harris Memorial Fundraiser. My very first boxing event! Look for a separate post on this event with a video or 2! :) Home again at 11pm.
Time for some fluids, rest, and turkey soup (I've come down with a cold or something) See you all next week!
Saturday, April 27, 2013
Session 2 - Week 3
Week 3 of Session 2 now completed! My schedule was as follows:
Sunday April 21th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2.5 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3.5 hours and 75 KM (46.5 miles).
Monday April 22th - A much needed day of rest! My hip has been aching since spin class (old injury from 2011 that decided to tighten up and prevent me from doing squats yesterday). Took the dog for 1/2 hour walk to warm up the hip and then spent a another half hour stretching.
Tuesday April 23th - TRX Suspension training. Squats, leg lifts, arm work, and more!
Wednesday April 24th - A trip to Edmonton to check out Campers Village & pick up a pair of hiking boots for Saturday. I've got plans to hike the Chickakoo Lake area! Picked up a nice comfy pair of Keens! :)
Thursday April 25th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sprinter starts, single leg balance squats, & split single leg lunges. And let's not forget the biceps and triceps... no, we wouldn't want to forget those!
Friday April 26th - a REAL day of rest. A couple of movies on Netflix and an early bedtime.
Saturday April 26th - 1 Hour of raking leaves followed by an hour of Butt & Gutt -Crunches, Leg Lifts, Fire Hydrants (donkey kicks), Russian Twists, Crunchy Frogs, Side Crunches, Diagonal Single Leg Lifts with Crunch, and I'm sure I forgot the rest. Sore and tired for the day! And yet.. off I went to Chickakoo Lake for an hour and a half hike to wrap up the week.
Time for some protein, carbs, and a nap! See you all next week!
Sunday April 21th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2.5 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3.5 hours and 75 KM (46.5 miles).
Monday April 22th - A much needed day of rest! My hip has been aching since spin class (old injury from 2011 that decided to tighten up and prevent me from doing squats yesterday). Took the dog for 1/2 hour walk to warm up the hip and then spent a another half hour stretching.
Tuesday April 23th - TRX Suspension training. Squats, leg lifts, arm work, and more!
Wednesday April 24th - A trip to Edmonton to check out Campers Village & pick up a pair of hiking boots for Saturday. I've got plans to hike the Chickakoo Lake area! Picked up a nice comfy pair of Keens! :)
Thursday April 25th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sprinter starts, single leg balance squats, & split single leg lunges. And let's not forget the biceps and triceps... no, we wouldn't want to forget those!
Friday April 26th - a REAL day of rest. A couple of movies on Netflix and an early bedtime.
Saturday April 26th - 1 Hour of raking leaves followed by an hour of Butt & Gutt -Crunches, Leg Lifts, Fire Hydrants (donkey kicks), Russian Twists, Crunchy Frogs, Side Crunches, Diagonal Single Leg Lifts with Crunch, and I'm sure I forgot the rest. Sore and tired for the day! And yet.. off I went to Chickakoo Lake for an hour and a half hike to wrap up the week.
Time for some protein, carbs, and a nap! See you all next week!
Saturday, April 20, 2013
Session 2 - Week 2
Week 2 of Session 2 now completed! My schedule was as follows:
Sunday April 14th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3 hours and 65 KM (40 miles) You can read about the day here.
Monday April 15th - Day of rest! WHOO HOO! :D
Tuesday April 16th - TRX Suspension training. Never the same class twice. 60 minutes of hard work each and every time!
Wednesday April 17th - 1 Hour bike ride OUTSIDE! 12.44 miles (20 KM) completed while checking out the Spruce Grove Heritage Trail. Stay tuned for map drawings on future rides.
Thursday April 18th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sumo squats, hamstring runners, and more.
Saturday April 20th - Butt & Gutt - Another circuit style workout where you move from station to station. Today's concentration? All of those tiny little "baby" muscles that you didn't even know existed as you are usually too busy working the large muscle groups. Let me tell you that, today, I know they exist and they are all crying loudly. The things that Ashly comes up with... I just don't know how she does it. Butt & Gutt was followed by 1 hour of spin (Thank you Bobbi for letting me stay and use the bike!) - the format this time was 5 minutes seated, 5 minutes standing for 40 minutes and then 10 minutes seated, 5 minutes standing & 5 more minutes seated. Gears 10 & 16 utilized. 21 KM (13 miles) completed.
Time to head home for some protein, carbs, and a long hot shower and stretch. See you all next week!
Sunday April 14th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3 hours and 65 KM (40 miles) You can read about the day here.
Monday April 15th - Day of rest! WHOO HOO! :D
Tuesday April 16th - TRX Suspension training. Never the same class twice. 60 minutes of hard work each and every time!
Wednesday April 17th - 1 Hour bike ride OUTSIDE! 12.44 miles (20 KM) completed while checking out the Spruce Grove Heritage Trail. Stay tuned for map drawings on future rides.
Thursday April 18th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sumo squats, hamstring runners, and more.
Saturday April 20th - Butt & Gutt - Another circuit style workout where you move from station to station. Today's concentration? All of those tiny little "baby" muscles that you didn't even know existed as you are usually too busy working the large muscle groups. Let me tell you that, today, I know they exist and they are all crying loudly. The things that Ashly comes up with... I just don't know how she does it. Butt & Gutt was followed by 1 hour of spin (Thank you Bobbi for letting me stay and use the bike!) - the format this time was 5 minutes seated, 5 minutes standing for 40 minutes and then 10 minutes seated, 5 minutes standing & 5 more minutes seated. Gears 10 & 16 utilized. 21 KM (13 miles) completed.
Time to head home for some protein, carbs, and a long hot shower and stretch. See you all next week!
Saturday, April 13, 2013
Session 2 - Week 1
Saturday completes Week 1 of Session 2 training at The Boxing Club in Spruce Grove. My schedule was as follows:
Sunday April 7th - Dropped in to spin with the Bulls-eye Bike Club at 8:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. As I had not ridden longer than 1.5 hours in any of my previous sessions, I decided to ride 1 hour with the club from 8:30 - 9:30 and then a second hour with The Boxing Club spin class from 10 - 11. I managed to ride 25 KM (~15 miles) in the first hour. The padded bike shorts are a great help and I won't ride without them! During the spin class hour I noticed that I had a "crick" at what I thought was the top of my inner quad muscles. It didn't get any worse but it didn't stop hurting on being stretched. Turns out I had annoyed my groin on the right side. Though I finished out the hour, by the time afternoon rolled around I was struggling to climb stairs at home. Rest was in the cards for me as I need to be healthy and strong enough to pedal again during the next session so I wrapped up the afternoon with a movie and early bedtime.
Monday, Wednesday, & Friday were rest days. Thought I participated in my regular classes Tuesday, Thursday, and Saturday, the exercises were somewhat modified to accommodate my annoyed groin.
Tuesday April 9th - TRX Suspension training. This was the first class back after a 1 week break and Sheila had big plans for us. It was great to see a couple of familiar faces and many new ones in our class. Warm up started with jogging the perimeter of the room followed by a calisthenic style warmup with Jumping Jacks, Burpies, Jogging in place while bringing your heels high, Side Lunges, and Squats. 2 rounds and we were ready to take to the TRX straps. A great workout that picked up right where we left off last session - kicking our butts!
Thursday April 11th - TRX Suspension training - Round 2 for the week. We used the same warmup but did a bit more core and arm work than Tuesday's session. I found my calf attempting to cramp several times during any exercise that required we stand on the balls of our feet. Most likely due to the calf raises we completed on Tuesday (hmmmmmm - must stretch the calf muscles more). Outside of this, it was a great workout, much muscles burning & tiredness was achieved by all!
Saturday April 13th - Butt & Gutt - First class in 2 weeks as recovery week started on a Friday. And Ashley was ready and waiting with the Shock Your Body Workout! This was a circuit style workout where you move from station to station much like what I described in an earlier post. However, nearly every station had a weight associated with the exercise. The intent is to push us further, shocking our bodies out of complacency, away from muscle memory so that we work harder. It worked... Thank goodness for hot showers and long stretches coupled with lots of hydration and protein!
Sunday April 7th - Dropped in to spin with the Bulls-eye Bike Club at 8:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. As I had not ridden longer than 1.5 hours in any of my previous sessions, I decided to ride 1 hour with the club from 8:30 - 9:30 and then a second hour with The Boxing Club spin class from 10 - 11. I managed to ride 25 KM (~15 miles) in the first hour. The padded bike shorts are a great help and I won't ride without them! During the spin class hour I noticed that I had a "crick" at what I thought was the top of my inner quad muscles. It didn't get any worse but it didn't stop hurting on being stretched. Turns out I had annoyed my groin on the right side. Though I finished out the hour, by the time afternoon rolled around I was struggling to climb stairs at home. Rest was in the cards for me as I need to be healthy and strong enough to pedal again during the next session so I wrapped up the afternoon with a movie and early bedtime.
Monday, Wednesday, & Friday were rest days. Thought I participated in my regular classes Tuesday, Thursday, and Saturday, the exercises were somewhat modified to accommodate my annoyed groin.
Tuesday April 9th - TRX Suspension training. This was the first class back after a 1 week break and Sheila had big plans for us. It was great to see a couple of familiar faces and many new ones in our class. Warm up started with jogging the perimeter of the room followed by a calisthenic style warmup with Jumping Jacks, Burpies, Jogging in place while bringing your heels high, Side Lunges, and Squats. 2 rounds and we were ready to take to the TRX straps. A great workout that picked up right where we left off last session - kicking our butts!
Thursday April 11th - TRX Suspension training - Round 2 for the week. We used the same warmup but did a bit more core and arm work than Tuesday's session. I found my calf attempting to cramp several times during any exercise that required we stand on the balls of our feet. Most likely due to the calf raises we completed on Tuesday (hmmmmmm - must stretch the calf muscles more). Outside of this, it was a great workout, much muscles burning & tiredness was achieved by all!
Saturday April 13th - Butt & Gutt - First class in 2 weeks as recovery week started on a Friday. And Ashley was ready and waiting with the Shock Your Body Workout! This was a circuit style workout where you move from station to station much like what I described in an earlier post. However, nearly every station had a weight associated with the exercise. The intent is to push us further, shocking our bodies out of complacency, away from muscle memory so that we work harder. It worked... Thank goodness for hot showers and long stretches coupled with lots of hydration and protein!
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