Rubriik: Workout Week

In Workout Week posts I will tell you everything about last weeks’ workouts.

Monday was a national holiday in Estonia so I wasn’t in Tartu and couldn’t go to BodyPump. Since everything was closed, my only option was running. The second day in a row. My shoulders and upper back were less sore from Saturday’s Crossfit. I had some uphill and downhill parts so overall it was still a pretty fast run. Time: 51 minutes; distance: 7,18K; average pace: 7:09 min per km.

Tuesday was not a traditional strip aerobics day, it was actually BodyPump day. We had an unknown instructor substituting and well… it was not what I’m used to. First she couldn’t get the warm-up track playing so she had her phone (!!!) play music. I couldn’t hear it in the front row, not to mention people in the back. After warm-up me and some other people figured the music issue out and then we at least had normal music. But she left us waaaay too little time between tracks. I didn’t have time to change weights, not to mention stretch a little, drink water or wipe sweat. Not the best workout.

Wednesday was time to try something different: in Estonian it’s called Jooks Jõud Venitus (Run Strength Stretch). We ran 30 minutes, then did different bodyweight exercises (3 rounds) like plank, wall-sits, stair runs, bar exercises and lunges and then jogged between rounds. It was AMAZING. Small training group, effective exercises and fun people. I’m gonna have to find a way to fit that workout into my schedule more often.

Thursday was MY BIRTHDAY. I turned 22. Can you tell me a better way to celebrate my birthday than going to one of my absolute favourite workouts with my favourite instructor? 🙂 BodyPump with Maris! She knew it was my birthday and had a special biceps track for me: “Raise Your Glass” by Pink. She even told it out load that this track is for me. So so sweet, it made my day more special 🙂

Since I had had very intense workouts all week + last week, I decided to take Friday easier. I went for a very slow run. Time: 1 hour, distance: 7,74K, average pace: 7:47 min per km.

Saturday was finally a swimming day after weeks. But it wasn’t a good one! 😦 First of all, my goggles kept filling up with water and I lost almost 3 minutes fixing them up… And then on the last 300 metres my left leg totally cramped up. But I still finished it, I didn’t give up! I ended up being in the pool 5 minutes longer then I could but since it wasn’t crowded, it was OK. All together 500 m of breaststroke, 500 m of front crawl and 500 metres of backstroke.

Sunday was also dedicated to swimming. 1500 metres of front crawl. Not a great swim but not bad either. Is 42:45 per 1500 metres with no breaks too slow? I really tried my best…

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In total:

2 hours 50 minutes of muscle exercises

2 hours 30 minutes of running

1 hour 30 minutes of swimming

1 hour 45 minutes of walking

All in all a great week! I did what I love best (running, swimming and muscles) and felt great. The beginning of the week was maybe a little too intense but the end was a lot more relaxing. Next week: I’m ready for you 🙂

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

Monday: BodyPump with Florian. That was one really good workout. I usually still miss one/some reps in some tracks, like when changing weights, when I get too tired or in lunges when my leg starts to feel like it’s going to get a cramp. On Monday I did every single rep there from the beginning to the end. Even in lunges with 6+6 kg on my shoulders: I did all the superslows and bottom-half-fours! And my legs were shaking bad but they didn’t cramp up. Man, I was proud of myself. I’m thinking about upping some weights next time or next week. We’ll see how things go. 

Tuesday as usually was strip aerobics day. We had some strange moves on the floor again and I scratched some skin off my foot. Ouch! 😦 Beside that we did a lit of plank exercises for abs. It ended up being a pretty sweaty workout. 

Wednesday: BodyPump with Maris. We had all old tracks with retro music 🙂 Some the same as in Friday’s Valentine’s Day edition. I added weight in squats and back. We also had 2 abs tracks since we had time for that. The last one was all planks, so hard! But I still felt really good and happy after my workout. My mood was sky-high!

My current weights:

• Warm-up: 3,5+3,5 / 5+5 kg (depending on the track)
• Squats: 10+10 kg bar
• Chest: 6+6 kg bar
• Back: 7,5+7,5 kg bar
• Triceps: 3 kg dumbbell; 5 kg weight / 3,5+3,5 kg bar (depending on the track)
• Biceps: 3,5+3,5 kg bar; 3+3 kg dumbbells
• Lunges: 6+6 kg bar
• Shoulders: 3,5+3,5 kg bar; 3+3 kg dumbbells
• Abs: – 

Thursday: yoga and cycling. Yoga is so interesting: it doesn’t feel like much but I’m still sweaty after the class. I’m just not flexible and some moves are kind of really uncomfortable for me, even the simplified versions of the real moves. After my yoga class I wanted to do something intense because I had been sitting in the library all day. I did half an hour of indoor cycling, 12,3 km.

Friday began with morning intervals. The same thing as last week: 10 min slow, 2+3+4+5+4+3+2 min fast with 2 min steady between each interval and 15 min slow to end my workout. I know I was a little faster because I counted laps again and did almost 1 lap more than last week. Time: 1 hour, distance: 8,8 km, average pace: 6:49 min per km.

 

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Now a longer part of this post all about Saturday… 

I was actually really scared and excited about Saturday because it was my first time to try Crossfit. I’ve wanted to try it ever since I heard about it from Instagram people. Heidi was kind enough to invite me to her last Crossfit in Estonia. It was a “Heidi’s special” in Crossfit Tartu. Another fellow blogger Elari was also there among other Heidi’s friends. The people were great, the workout was great, everything was great!  

We had a warm-up and then we learned the techniques of our WOD elements. (It was a beginners’ class). The WOD consisted of:

• 2 wall-walks or 3 walk-to-handstands on the wall (I did the easier second version)
• 6 pull-ups (with elastic band)
• 12 shoulder presses (I had a 15 kg bar)
• 30 double or 90 single jumps (I did singles)

Repeat for 3 or 4 times, I did four rounds. My time was 14:14. Overall I think it was a 1 hour class. I was DRIPPING in SWEAT after my 4th round. It was intense. I really enjoyed it. Maybe I’ll be going again some time? We’ll see how things work out. 

 

 

After working out, Heidi offered us homemade almond flour muffins sweetened with honey… I debated whether to eat them or not. I tried one of both kinds. They were delishious. Since they were still low-carb, I don’t stress about them. 

We ended our afternoon with Heidi and Elari in BabyBack Ribs & BBQ in Tasku Center. We had a lovely chat and yummy food. Me and Heidi both had a steak (mine was medium-rare plus), bacon, mushrooms, coleslaw, sauce (balsamic?) and veggie mix. Elari had a chicken salad. It was great to chat with people who share my interest in sports, healthy food and blogging. 

 

Overall a really really fun day with good friends. I met a lot of amazing people and enjoyed everything. Thanks for inviting me, Heidi! And good luck in Dresden 🙂

 

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Sunday was supposed to be a swimming day. But the pool was closed again. So the only option I had was running. Since someone needed to know how fast I can run 3K, I did a SFS-run (slow-fast-slow). My 3K time (from RunKeeper) was exactly 20 minutes. Overall distance: 6,29K, time: 42:39, average pace: 6,47 min per km. It was a good run.

 

 

In total:

3 hours of muscle workouts

1 hour of dancing

1 hour of yoga

1 hour 45 minutes of running

30 minutes of cycling

30 minutes of walking

 

 

A lot of variety this week. Changing things up makes everything interesting and breaks me out of routine, that’s great. Next week I’m also going to be trying a new workout at my fitness club. Stay tuned to find out exactly what 🙂