Rubriik: Workout Week

Workout Week 7.–13.04.2014

Published on by Margit Partei2 kommentaari

In Workout Week posts I will tell you everything about my last week’s workouts.

7.–13.04.2014

Monday was JJV day. Around 45 minutes of running and 50 minutes of bodyweight training. My legs were pretty tired and stiff that day so the running wasn’t great… But the weight training part was really intense and efficient. 6 stations (plank, “swimming”, lunges, wallsits, stair runs, skipping rope), 2 minutes in each with 30 seconds breaks in between. We repeated the stations 3 times. I was dripping in sweat at the end of the class –> it was a good day.

Tuesday’s BodyPump wasn’t great again… We had to move really fast and didn’t to any stretching (!). I stretched on my own after the class.

Wednesday was intervals day. Since many of us in our workout group were competing on Saturday, we had an easier day. We did 15 minutes of warm-up, stretches, running exercises and then started the intervals part: 5 min slow, steady, fast, steady and slow. All together around 40 minutes of running that day. We ended the class with core exercises and stretches.

Taken near Anne Channel in Tartu. This kind of art really makes me smile while running 🙂

On Thursday I took the BodyPump class easier to be ready for my Saturday’s race 48 hours away and not to overdo it. Muscles need some rest before racing. I reduced my weights in every track that included leg muscles and actually got a chance to concentrate more on my technique. A good class, as every single Thursday.

Friday: rest day. I did around 45 minutes of walking and a really short 15 minute easy run. Then I also stretched and started to mentally prepare for my upcoming race.

Saturday was Parkmetsa 7K Run. I had a fantastic race, summary coming next week when I have more photos to show you 🙂 I also did lots of walking and some jogging to get to the race destination (around 4 kilometres away from my house) and back.

Sunday was not a rest day in my original 21,1K training plan that I’m following but since my BodyPump and running coach Maris strongly recommended to make a rest day either on Sunday or Monday, I decided to follow her advice (since I trust her 100%) and picked Sunday for resting. My knees have been weird and a little painful this week so better be safe than sorry. I just made a nice powerwalk in the morning, all in total about 6,2K.

In total:

  • 3 hours of running
  • 3 hours 25 minutes of muscle workouts
  • 3 hours 5 minutes of walking

7.–13.04.14

2 rest days this week – that’s pretty new to me. But since it was race week, I needed to take it easier (and it totally paid off!). I’m also a little concerned about my knees but hopefully they will be fine since I have to be in top shape for my half-marathon. A quarter of my training plan is done. Only 9 more weeks to go. Can’t wait! 🙂

Workout Week 31.03–6.04.2014

Published on by Margit ParteiLisa kommentaar

In Workout Week posts I will tell you everything about my last week’s workouts.

31.03–6.04.2014

Monday was Jooks Jõud Venitus day aka running and strength. My legs were killing me from Nike Day on Saturday and the workout wasn’t easy. At the end of the class, Maris advised us to take off our shoes and run one lap barefoot. As I had thought, I felt a huge difference which means that usually I land on my heel. I try to improve and stop doing that but obviously I need to be more careful with my running technique.

Tuesday began with a shock when I found that my score on Sportlyzer.com was 9999 instead of 1155 last night. I freaked out since I thought all my data is messed up. But it wasn’t; it was an April’s Fools joke… They got me good!

In the evening I had a BodyPump class. Instead of Florian we had a new instructor substituting. She was a beginner instructor (I think) but she was really good! I also told her that after class 🙂 But since the class began 5 minutes after the normal time, we had to skip biceps track. I was kind of disappointed about that…

On Wednesday I got to TYSK early and did a 25 minute jog prior to the actual interval training. Then we did a 10 minute warm-up, some dynamic stretches, running exercises and began with the actual interval part of the class:

2.04.14 intervallid

We finished everything with some core exercises and stretches. Overall it came to almost 2 hours of working out (1 hour 28 minutes of running) and 12,6 kilometres. This my longest distance EVER. I felt so amazing when the workout ended. Loved it!

Thursday was BodyPump day. It was awesome. I enjoyed every minute.

Friday was supposed to be an easier day on my legs before my Virtual Run on Saturday but… I messed that one up 😀 I wanted to do a nice 45 minute swim session to give me legs some rest. But going to the pool is such a hassle here with all the buses and waiting, so I decided to cycle to the city and back. Great decision: I was home 2 hours earlier than by taking the buses. Bad decision: the wind was pretty strong, I was moving like a snail and my legs felt like jello when I got back home. I got a little nervous about the race next day…

Anyway, the swim itself was pretty good: although I had to share the lane with 2 older ladies who were much slower than me, I managed to improve both 500 m and 1000 m front crawl times. Yay fot that 🙂 All in total: 1000 m of front crawl, 600 metres of breaststroke.

Saturday was the day of my third race this year: III Virtual Run. In total I ran 11 km. Longer post coming next week.

Sunday was the most relaxed day of the week. I went to the pool again, started off with 500 m of breast and 500 m of back then did 500 m of fast crawl and finished it with 100 m of slow swimming. I improved my best time in crawl again for the second time that week. All in total: 1,6K.

In total:

  • 3 hours 15 minutes of running
  • 3 hours of muscle workouts
  • 2 hours 15 minutes of walking
  • 1 hour 30 minutes of swimming
  • 55 minutes of cycling

31.03–6.04.14

Overall I had a good week. I improved my personal bests in running and swimming, my muscles feel great and I even managed to do some cycling. Now I’m really looking forward to next week: I’m excited to see how I’m going to do in Parkmetsa 7K race. Wish me luck!