Leave It All On The Road // 12.01.2014

Hello friends!  It’s time for my weekly fitness recap!  What’s that you say…two consistent weeks of running?!  *gasp*  All of my cardio sessions were completed on the treadmill this week, due to insanely brutal weather, with fierce wind chills.  I love running outdoors in winter weather (yes…I realize it’s not officially winter yet), but I try to be smart with where I run depending on the time of day I get to run.  If it’s 6 pm, dark, -20*C, with a wind chill of -26….then you betcha I’m running indoors.  However, if it’s 11 am, -10*C, and sunny…then you will likely find me running the outdoor paths.  Just not this week.

LeaveItAllOnTheRoad2

{ Nov 24 – Nov 30, 2014 }

Walking – 6.05 miles
Biking – 4 miles
Elliptical – NA
Running – 16 miles
Strength – 1 session

{ Fitness Notes }

11.24 – Rest

11.25 – Rest

11.26 – Rest

11.27 – Cardio workout on treadmill

  • Dynamic stretching
  • 1 mile warm-up walk
  • 5 mile run @6.6 (9:15/mile)
  • 1 mile cool-down walk
  • Static stretching

11.28 – 3 miles easy on treadmill

  • Dynamic stretching
  • 0.5 mile warm-up walk
  • 3 mile run @6.6 (9:15/mile)
  • 0.5 mile cool-down walk
  • Static stretching

11.29 – Long, slow distance run on treadmill

  • Dynamic stretching
  • 1 mile warm-up walk
  • 6 mile run @6.5 (9:23/mile)
  • 0.65 mile cool-down walk
  • Static stretching

11.30 – Recovery run and cycle + Strength workout

  • Dynamic stretching
  • 1 mile warm-up walk
  • 2 mile run @6.6 (9:15/mile)
  • Upper Body + Lower Body strength session
    • 2×15 Seated Rows, Wide-grip Lateral pull-down, Reverse-grip lateral pull-down, cable rope tricep pull-down, weighted squat to press; 2×60 jumping jacks; 2×8 single leg weighted lunges; 2×12 at 5 lbs: side arm raise, alternating front raise; 2×30 sec @ 5 lbs fine toning bicep pulses
  • 4 miles stationary bike
  • 0.5 mile cool-down walk
  • Static stretching

How is YOUR fitness training going?

Jen

 

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