Weekly Wrap-Up: Aug 6- 12, 2012
|August 12, 2012||Posted by Katy under Weekly Wrap-Up|
The 2012 London Olympics are officially over. I have such bittersweet emotions over it, but the closing ceremony was pretty amazing (especially the Spice Girls…hello 1996!)
This week was an easy week in terms of exercise. Since I am not actively training for anything, I am really using the month of August as a time to allow my body to heal a bit before tackling training again in a couple of months. Here is how the week looked…
August 6- 12, 2012:
Monday: 4 Mile Walk
I had a rest day planned, but I wanted to get moving a little so I went for a 4 mile walk in my old running spot.
Tuesday: 4 Mile Walk
Another 4 mile walk, but this time around my apartment complex.
Wednesday: Spin Class+ Core/ Stretching
I LOVED LOVED LOVED this spin class! The instructor was awesome and enthusiastic, without being annoying. She had an awesome playlist and even got off her bike during a remix of “Sexy and I Know It” and danced. I kept the resistance down a little and estimate that I did this class at a 75% rate of perceived effort (RPE). Before class, I re-introduced core work into my life and did some long stretching after spin.
Thursday: Swim 1600m+ Core/ Stretching
Hands down, by far, the BEST swim I have ever completed (and it ironically had to happen after my triathlon). I felt strong and calm in the water and had no pressure to hit a certain pace or distance. I ended up swimming a set the furthest I have ever swam without stopping for a break at the edge of the pool. I was also able to push through my cool down set, even with Phelps and Lochte wannabe’s on either side of me. After the swim, I did core work followed by stretching.
Friday: Spin Class+ Core/ Stretching
Not quite as fun as Wednesday’s class, but still a great class. I still did not push myself to the max during this class (about an 85% RPE), but still got a great workout. Before class I did core work followed with stretching after.
Saturday: Bike 18.21 Miles
My legs took awhile to warm up, but once I got to the halfway point, I hit a good pace. I wasn’t pushing too much, but I kept an average of 15.6 mph for the ride. Not breaking any records, but I’m also taking it easy for the month of August so I can heal up some nagging tweaks and pains.
Sunday: Day at the Zoo! (3 hours of walking)
A fun day at the Jacksonville Zoo! I’ve lived in Jacksonville for almost 3 years and finally had the chance to do so. I have a fun post tomorrow with pictures, but it was a very fun and relaxing day!
- Running Mileage= 0
- Walking Mileage= 8+ Zoo Visit
- Bike/ Spin Mileage= 18.21+ 2 Spin Classes
- Swim Distance= 1600m
- Total Distance= 27.21+ 2 Spin Classes+ Zoo Visit
As I said earlier, this week was easy. I did not run at all, and took a few solid days off from exercise (other than walking). It has not been the easiest thing to slow down, but I know that I need it. I am so used to training for something, that my body is welcoming the break.
August is a crazy month for me so it works out well that I am relaxing a little on exercise. I plan to take this coming week off from running (maybe doing a short run on Sunday- we’ll see how I feel) but continuing to get in the pool and take some spin classes. I also plan on adding back in strength training into my routine. I may add an additional rest day, but I am winging it again this week based off of feel.
Last Week’s Goals:
- Recover, recover, recover! (CHECK!)
- Make a loose plan for an easy August (It’s in my head)
- Start thinking about long term training (CHECK!)
Goals For Next Week:
- Sign up for my first race of 2013!
- Share some announcements/ updates with you all
- Take another week of recovery, but amp up intensity a little
- Reintroduce strength training
I hope you have a great week!