|January 25, 2013||Posted by Madeline @ Food, Fitness, and Family under Fitness Friday, Weekly Workouts|
I am SO happy it is Friday. Like SO SO SO happy. I think Emmalyne’s shots caught up to her yesterday because it was a rough day. Luckily her ‘boo boo’ is feeling a little bit better and not nearly as swollen. However, she was clingy and sad yesterday so we spent a lot of our time on the couch snuggling. Despite all that I had a pretty good week in workouts so time to share for Fitness Friday.
Sunday I did the 2-hour hip opening yoga class at Awakening yoga studio. After this class I felt awesome! If you ever have the chance to take a hip focused yoga class do yourself a favor and sign up.
Rest day. Traveling Saturday and a busy day Sunday caught up with me and I just needed to take it easy and get back into the swing of things at home.
Not all runs can be awesome. I know this. But Tuesday’s was particularly awful. My heart rate was high and I felt terrible. Now I know it’s because I have a cold but still. Those three miles were L-O-N-G. I ended up averaging 10:24/mile which is about 24 seconds slower per mile than my long runs. When I got home I did a CrossFit WOD of: 30 Push-Ups, 40 Walking Lunges, 60 Sit-Ups, and 70 Burpees.
Wednesday was a little bit better. My half marathon training plan called for 40 minutes of tempo and I ended up doing 32 minutes. I covered 4 miles and averaged 9:26/mile. My CrossFit WOD was 3 rounds with each exercise being performed for 1 minute with 1 minute rest between rounds: thrusters, sumo deadlift high pull, box jump, push press, and sit ups.
Cough showed up yesterday. I feel ok, just tired, but have a cough. I did 4.5 miles on the treadmill at a nice easy pace of 9:51/mile. My WOD should have been 5RFT for but I only did 2: 15 push-ups, 40 sit ups, and 50 squats. Legs were smoked.
Should be doing 5 miles today and maybe some strength training.
I am definitely noticing more progress in my muscle gaining and strength. It’s amazing how much can change in a relatively short period of time. Here’s to keeping going
What was your best workout this week?