spinning with kelly
first, bike settings.
seat height = J
handles = 3
seat dept = 4.5 (kept adjusting it, not sure where i ended up, probably closer to 5)
base gear = 8
the workout today is intervals. short, medium, longer. we attempt to keep our rpm above 90 and sometimes push it to 100 or higher if we can.
warmup - 5 min
first round: 1 min, 3 min, 5 min
1 min - gear 12 (hard)
3 min - gear 10
5 min - gear 8
second round: 2 min, 4 min, 6 min
2 min - gear 11 (hard)
4 min - gear 9
6 min - gear 7-8 by the end
third round: 3 min, 5 min, 7 min
3 min turned into 2 1.5 min and we skipped the 5 min
1.5 min - gear 12 (hard)
1.5 min - gear 11 (rpm ~100)
7 min - gear 8-9 by the end
stretching - aaron told us it is important to hold the stretches for 20 seconds, as there are minute hormonal changes that happen at the cellular level somewhere in that time, and when the hormones are released, it allows the stretch to go further.
i did feel like i pushed myself on this set. i was sweating a lot.
summary:
average rpm - 86
average wattage - 113
total kcal - 391
total km - 22.8
tuesday 10/30 - zumba and weights
zumba with laurie - 45 minutes of cardio, butt bumping, chest popping, fun. i needed this!
weights with alex
i was a little late and alex threatened that this is my first warning. the next time i'm late, i lose a pinky. yikes!
today my right deltoid was giving me some trouble, starting before zumba class. so i decided to take it easy and not do flies, lat pulldown, or anything else that might aggravate my arm.
| bicep curl | 20lb bar | 3x15 |
| deadlift | 20lb bar | 3x15 |
| bent over row | 20lb bar | 3x15 |
| tricep pulldown | 17.5lb | 3x15 |
| tricep pullover | 17.5lb | 3x15 |
| shrug | 25lb each | 3x15 |
| seated row | 50lb | 3x15 |
| overhead press | 20lb bar | 3x15 |
| military press | 20lb bar | 3x15 |
| abs: | ||
| back extension | 30 | |
| side extension | 30 | |
| captains chair knee-ups | 30 | |
| yoga ball crunch | 30 | |
| 6lb medicine ball sides | 30 | |
| yoga ball back extention | 30 | |
| yoga ball over head / lower leg | 10 | |
| penguins | 30 | |
| 100s | 2x | |
| situp with 6lb medicine ball | 20 | |
| bridge - full/slow down/hold | 30 each | |
| bridge - full /slow down/ hold+pulse | 30 each |
alex decided he needed to go swimming after this, whereas i just went back to work and ate some dinner, did some necessary tasks at work, and realized that i'll have to come back in the morning to finish. i need to get some sleep so i can swim in the morning!
wednesday 10/31 (happy halloween) -
sadly, i did no activities today. i know, it was slated to be a big day. but the previous night i could not fall asleep and when i did so, from 1-3am and 330-5am, was very restless and probably got 3 hours of sleep, max. so i decided not to go to swimming on that amount of sleep and to rest up for the potential of running later that day.
except, the day got a little intense at work, and came to a point where i had to decide to make myself a complete stress case or just let it go. and the relaxation point happened when i contacted alex and kelly to see if they were going to running practice, and neither were. i literally felt my body calm down and i said to myself, "ok, we can do this." i powered through the work and thought i might go for a run afterwards, but i didn't leave work until 730pm and still had laundry and packing and other house chores to do and i figured, you know what, i can take a day off. i deserve a day off.
so for halloween night, i stayed home and did chores. it didn't feel much like a "day off" because i was in constant motion getting ready for my big trip to CA tomorrow. i would have preferred to loll about and eat bon bons and watch movies. no time!
my hamstrings are a bit sore from the deadlifts yesterday, and my deltoids on both sides are hassling me a little bit. at home i rolled on a tennis ball for awhile and OH the agony! things are super tight back there. i just remembered that i have one of those foam rollers. i should use it more often!
maybe i'll have to request backrubs at the dance this weekend.
thursday 11/1 - spinning and driving
spinning with laurie
bike settings:
seat height = I
handles = 3
seat dept = 5?
base gear = 8
standing gear = 14
workout summary:
average rpm - 82
average wattage - 127
total kcal - 310
took noon spinning class with laurie today. it was only 45 minutes, but totally worth it. class was a variety of sprints and hills. the intervals were short, which meant that we'd be climbing at a certain gear for 30sec or 1 min, then add a gear, and repeat that for a whole song. then we would do sprints down the hill, where we kept the gears on and tried to go as fast as possible, then lose a gear and go faster. we also did some jumps, which was pedal hard at 4 gears above flat for 30 sec, then stand for 30 sec, and sometimes we'd hover for 15sec. and repeat that. i always added more gears for the standing so i wouldn't hurt my knees.
driving
we hopped in the car and drove to eugene, picked up our friend william, and headed to ashland, where stayed over on our way to sacramento.
friday 11/2 - dancing
stopped by davis CA on our way to sacramento today. walked around downtown, looking at things that are memorable for me. several businesses have gone away, which was sad. especially my favorite coffee place! met up with laurel in sacramento for dinner. though the place was very loud, the food was good and it's always good to see her :)
went to a 3 hour dance in sacramento after dinner. good times with friends from CA.
saturday 11/3 - dancing
12 hour dance in grass valley. noon to midnight. we didn't get there till around 1 as jon wasn't feeling super good. but i danced probably 9-10 of the remaining hours and took breaks. it was great and i didn't trash my body as i had in the past, though i was way too tired to stay up chatting with the late night folks as the trickled in from the dance. i was fast asleep on the floor in the living room!
sunday 11/4 - driving
we gotta get home somehow! about 8.5 hours from grass valley to corvallis, with stops for resting, gas, and dropping off william. a new week awaits!
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