Tag Archives: spin class

Weekly Workout Summary 03.10.2013

spring weekly workout

**Today I am running the long anticipated Polar Bear Series Half Marathon!**

Here’s what my weekly workouts looked like:

Sunday 03/03/13: 7.4 miles (1 hour, 15 minutes)

Monday 03/04/13: REST Day

Tuesday 03/05/13: Elliptical Trainer (30 minutes)

Wednesday 03/06/13: Spin Class (45 minutes)

Thursday 03/07/13: Elliptical Trainer (30 minutes)

Friday 03/08/13: REST Day

Saturday 03/09/13: Spin Class (45 minutes)

Weekly Totals:

Running: 7.4 miles
Spin Class: 90 minutes

**I hurt my foot on Sunday during my run to the point that I could not put any weight on it at all on Monday. By Tuesday the pain was tolerable. Wednesday it was down to tenderness when walking but no pain when sitting. I decided to continue some form of low or no impact cardio all week but no running.**

This week’s playlist:

1: “If I Didn’t Have You”, Thompson Square (If I Didn’t Have You – Single)
2: “Living the Dream”, Downhere (On the Altar of Love)
3: “I Will Wait”, Mumford & Sons (Babel (Deluxe Edition))
4: “Keep Movin'”, Dub Pistols (Point Blank)
5: “Break On Through (To the Other Side)”, The Doors (The Very Best of the Doors (Bonus Track Version))
6: “War”, Ahmir (War – Single)
7: “In the End”, Linkin Park (Hybrid Theory (Bonus Track Version))
8: “Rest of My Life (feat. Usher & David Guetta)”, Ludacris (Rest of My Life (feat. Usher & David Guetta) – Single)
9: “Crawling”, Linkin Park (Hybrid Theory)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)”, DJ Khaled (All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross) – Single)
12: “Try”, P!nk (The Truth About Love)
13: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)

Fitness Tip of the Week:  To overcome a rut, each week do a long workout, a short workout, and a speedy workout.

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Weekly Workout Summary 03.03.2013

03.03.2013

Here’s what my weekly workouts looked like:

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/24/13: 5.9 miles (1 hour)

Monday 02/25/13: Elliptical Trainer (45 minutes)

Tuesday 02/26/13: Progression Run-4.12 miles (45 minutes)

Wednesday 02/27/13: Spin Class (45 minutes)

Thursday 02/28/13: Progression Run-3 miles (35 minutes)

Friday 03/01/13: REST Day

Saturday 03/02/13: Spin Class (45 minutes)

Weekly Totals:

Running: 13 miles, 2 hours & 20 minutes
Spin Class: 90 minutes
Elliptical: 45 minutes

This week’s playlist:

1: “Distance (feat. Jason Mraz) [Bonus Track]”, Christina Perri (Lovestrong. (Deluxe Version))
2: “Disarm”, Smashing Pumpkins (The Smashing Pumpkins: Greatest Hits)
3: “The Tribute (v.5)”, Colossus (Best of Mushroom Jazz Vol. 1-5)
4: “Want U Back”, Cher Lloyd (Want U Back – Single)
5: “Black”, Pearl Jam (Ten)
6: “This Is Your Life”, Switchfoot (The Best Yet)
7: “Welcome to the Club”, Manian (Welcome to the Club)
8: “Crystallize”, Lindsey Stirling (Crystallize – Single)
9: “Help I’m Alive”, Metric (Fantasies)
10: “Home”, Edward Sharpe & The Magnetic Zeros (Up from Below (Deluxe Edition))
11: “Groundation Chant”, Groundation (Young Tree)

Fitness Tip of the Week: Ascending hills builds efficiency, endurance, and power. Running downhill is good for endurance.

Weekly Workout Summary 02.17.2013

Here’s what my weekly workouts looked like:

Sunday 02/10/13: Polar Bear Series 10 miles (1:33:53 minutes)

Monday 02/11/13: REST Day

Tuesday 02/12/13: Yoga, Stretching & Flexibility using Fitness Blender on YouTube (30 minutes)

Wednesday 02/13/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 02/14/13: REST Day

Friday 02/15/13: Elliptical Trainer at the YMCA (45 minutes)

Saturday 02/16/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 10 miles, 1:33:53 minutes

Spin Class: 1 hour & 30 minutes

Strength Training/Other: 1 hour, 15 minutes

Weekly Workout Summary 02.10.2013

Valentine's Day Weekly Workout

Here’s what my weekly workouts looked like:

Sunday 02/03/13: 8.6 miles on the treadmill (1 hour, 25 minutes)

Monday 02/04/13: REST Day

Tuesday 02/05/13: 3.24 miles on the treadmill (35 minutes)

Wednesday 02/06/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 02/07/13: 2.77 miles on the treadmill (30 minutes)

Friday 02/08/13: Your Shape Fitness Evolved: Toned Arms & Shoulders Workout-5#, Sleeve Busting Workout-5#, Zen Class: Ocean (35 minutes)

Saturday 02/09/13: Spin Class at Allegheny Endurance (60 minutes)

Weekly Totals:

Running: 14.61 miles, 2 hours & 30 minutes

Spin Class: 1 hour & 45 minutes

Strength Training/Other: 35 minutes

Today I am running the Polar Bear Series 10 miles, stay tuned this week for my race report. Check out my other Polar Bear Series Races; 5K and 10K as well as previous races.

Weekly Workout Summary 01.27.2013

weekly workout 01.27.2013

Here’s what my weekly workouts looked like:

Sunday 01/20/13: Polar Bear Series 10K (55:33 minutes)

Monday 01/21/13: REST Day

Tuesday 01/22/13: Fitness Blender Kettlebell Workout (35 minutes) and Intense Calf & Ankle Stretches (20 minutes, my lower calves and ankles hurt SO badly after the 10K)

Wednesday 01/23/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 01/24/13: Elliptical Trainer at the YMCA (35 minutes)

Friday 01/25/13: OFF (traveling)

Saturday 01/26/13: Ran 3.77 miles (40 minutes)

Weekly Totals:

Running: 9.97 miles, 1 hour & 35 minutes

Spin Class: 45 minutes

Strength Training/Other: 1 hour & 30 minutes

Weekly Workout Summary 01.20.13

Weekly Workout Summary
Here’s what my weekly workouts looked like:

Sunday 01/13/13: 8.6 mile run (outside! It was 60°!!) 90 minutes

Monday 01/14/13: Tai Chi using Your Shape Fitness Evolved (32 minutes)

Tuesday 01/15/13: ~4 miles on the Elliptical Trainer at the YMCA (40 minutes)

Wednesday 01/16/13: Spin Class at Allegheny Endurance (45 minutes) & Shoulders, Biceps & Triceps (20 minutes)

Thursday 01/17/13: Tempo Run Intervals (~4 miles) on the treadmill at the YMCA (30 minutes)

Friday 01/18/13: Jillian Michaels 6 week, 6 pack DVD (20 minutes)

Saturday 01/19/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 12.6 miles, 2 hours

Spin Class: 90 minutes

Strength Training/Other: 1 hour & 20 minutes

Today I am running the Polar Bear Series 10K, stay tuned for the results next week!

 

Weekly Workout Summary 01.13.2013

Weekly Workout Summary

Here’s what my weekly workouts looked like:

Sunday 01/06/13: 6.5 mile run at the YMCA on the dreadmill (1 hour)

Monday 01/07/13:  Toning, Cardio and Yoga using Your Shape Fitness Evolved (30 minutes)

Tuesday 01/08/13: Adaptive Motion Trainer at the YMCA (40 minutes)

Wednesday 01/09/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 01/10/13: 2.73 mile run at the YMCA (20 minutes + 10 minutes walking)

Friday 01/11/13: 3.7 miles speed intervals at the YMCA (45 minutes)

Saturday 01/12/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 12.93 miles, 2 hours & 15 minutes

Spin Class: 90 minutes

Other Training: 1 hour & 10 minutes

My plan/goal was to do strength & flexibility training as a second workout on the days that I have spin class since class is at 6 AM. However, I had to work late on Wednesday and was not able to fit in another workout. Saturday I had other obligations that prevented a second workout. I will try again next week to double up on those days!