Weekly Recap (Jan 30th – Feb 5th)

This past week was honestly really great. It just happened to be one of those weeks where everything aligned and I was able to get all my workouts in with one rest day to spare. This past week was also the start of my Mississauga Half-Marathon training! One week down, 13 to go! Here’s what I did this week:

Monday

Intervals (Fartlek) – 2.2mi in 24:03, 10:46/mi avg pace

This was the first time I’d ever done a fartlek run and it’s actually my new favourite interval run. I did it on the treadmill since I hadn’t activated my gym membership yet, and it turned out to be a lot of fun! I’m looking forward to doing it on a track though.

Tuesday

Shoulders

-5min Warm up

-Standing Shoulder Press: 25 lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

-Delt Raise: 15lbs, 5 sets x 5 reps w/1 minute rest in between sets

This workout kind of sucked because I did it at the condo gym during the evening so it was super packed. I didn’t really plan this workout out since every machine was in use, so I just did whatever I could.

Wednesday

Rest Day

Thursday

Intervals – 3.4mi…

This one is tricky because Strava says that my average pace is 14:23/mi and I know that’s not true since my slowest split was 11:36. Other than that, it was a really good treadmill interval session.

Back & Bis

-5min Warm Up

-One Arm Bicep Curls: 25lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

-Back Extension: 135lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

-Standing Barbell Curl: 40lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

-Roman Chair: 25lbs, 5 sets x 5 reps w/1 minute rest in between sets

-Hammer Curls: 20lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

-Lat Pulldown: 35lbs, 5 sets x 5 reps w/ 1 minute rest in between sets

This was the first workout in the new gym! It’s a great gym and I definitely made the right choice signing up. I so far have only gone during the evenings, but it isn’t super busy which is nice.

Friday

Legs

-5min Warm Up

-Calf Press: 160lbs, 5 sets by 5 reps w/ 1 minute rest in between sets

-Barbell Squats: 90lbs (not including the bar), 5 sets x 5 sets w/1 minute rest in between sets

-Hip Adductor: 135lbs, 5 sets x 5 sets w/1 minute rest in between sets

This workout REALLY burned! I was up at my school’s main campus in Peterborough for the weekend and used their gym. My friend was picking me up in between classes so not only did I not get to finish my workout, I also didn’t get to stretch. Holy crap was I sore.

Saturday

Chest & Tris

-5min Warm Up

-Assisted Dips: 100lbs, 5 sets x 5 reps w/1 minute rest in between sets

-Bench Press: 20lbs (not including the bar), 5 sets x 5 reps w/ 1 minute rest in between sets

-Tricep Extension (Machine): 60lbs, 5 sets x 5 reps w/1 minute rest in between sets

-Pec Fly: 80lbs, 5 sets x 5 reps w/1 minute rest in between sets

-Incline Sit-Ups w/ Medicine Ball: 3 sets x 8 reps w/1 minute rest in between sets

This workout was nice because I got to do it with friends, which I don’t get to do very often.

Sunday

4mi Run – 43:32 moving time & 10:53/mi avg pace

This was on the treadmill which wasn’t ideal, but at least it was accomplished!

 

I also got some exciting news: I’ve become an Insane Labz Athlete! They have some really cool stuff from apparel, to recovery supplements and more! I have a coupon code for you guys: runlift20. Use it to get 20% your order!

 

-Running Fast, Lifting Heavy