week 42 workout summary

Without a doubt, the highlight of this workout week was Friday’s hike at Trail Canyon, with the extension to Cave Spring. The hike is described as strenuous, which may be the understatement of the century.

Mr. Enthusiasm agreed that this was probably the toughest hike we’ve done to date, and that includes the 12+ mile, 6.5 hour hike to summit Mt. San Jacinto in California.

At 5.5 miles it was less than half the hiking distance of Mt San J, yet the climb felt more challenging. This hike deserves its own blog post, so I won’t steal my own thunder. Details & pics to follow shortly. Until then, here is a pic of me going all aggro at the end of Trail Canyon’s trail, where the trail forks out to Cave Springs (to the West) and Mummy Springs (to the East). Wicked cool vistas! 

 

Workout Summary: Oct 20 – Oct 26, 2013: 

Sunday Oct 20 (Day 293):

• Strength: 

  • Yoga: 60 mins

Monday Oct 21 (Day 294):

• Cardio:

  • Stairmaster: 40 mins; 139 floors climbed

  • Run: Time: 00:20:03; 2.42 kms; Avg pace 08:17 min/km / 13:22 min/mile

• Strength:

  • Chest Press (15 lb dumbbells) 15 reps X 3 sets

  • Shoulder Press (15 lb dumbbells) 15 reps X 3 sets

  • Arnold Press (10 lb dumbbells)  15 reps X 2 sets

  • Mac Raises (5 lb dumbbells) 15 reps X 3 sets

  • Deadlifts (30 lb barbell) 15 reps X 3 sets

  • Bicep Curls (10 lb dumbbells) 15 reps X 2 sets

Tues Oct 22 (Day 295):

• Cardio/Strength:

  • Power X-Train DVD: 55 mins: Warm-up (5 mins), Metabolic Circuit (15 mins), Power Training (15 mins), All About Reps (15 mins), Cool Down (5 mins)

• Bonus Activity:

  • Walk: 1.5 hours; 4.5 miles

Wed Oct 23 (Day 296):

• Cardio:

  • Stairmaster: 60 mins; 209 floors climbed* (new personal best)

•  Strength:

  • Kareen’s Core Workout

Thurs Oct 24 (Day 297):

• Cardio:

  • Mountain: 45 minutes (Increase level/incline every 3 minutes – for a total of 15 level increases)

  • Run: Time: 00:12:00; 1.66 kms; Avg pace 07:13 min/km / 11:39 min/mile

• Strength: (Based on Jackie Warner’s Power Circuit Training)

  • Chest:

    • Chest Press – 1 minute

    • Reverse Fly – 1 minute

    • Alternating Press – 1 minute

    • Power Burn (Combine all 3) – 1 minute

  • Back:

    • Wide Row – 1 minute

    • Renegades – 1 minute

    • Dumbbell Pull Over – 1 minute

    • Power Burn (Combine all 3) – 1 minute

  • Bicep/Tricep/Shoulder:

    • Close Grip Hammer Curl – 1 minute

    • Straight Arm Kick Back – 1 minute

    • Arnold Press – 1 minute

    • Power Burn (Combine all 3) – 1 minute

Fri Oct 25 (Day 298):

• Cardio (+Strength):

  • Hike: Trail Canyon (+ Cave Spring); Time 02:33:25; 5.51 miles / 8.9 kms; +2,000′ elev gain

Sat Oct 26 (Day 299):

• Cardio:

  • Run: Time: 00:35:00; 4.73 kms; Avg pace 07:24 min/km / 11:57 min/mile

  • Walk: 48 mins; 4.56 kms

 

Get Moving!

xoxo nancy