Andrea's Training Blog

12k row in 8+

andreabona — Fri, 05 Sep 2008 12:15:00 +0000

decent row, made a few changes in line up that clearly were needed.
4k warm-up
7k 3′ on 2′ off ranging between 18 - 22 spm
1k cool down

Logbook Activity

Type: General Cardio
Date: 09/05/2008
Time: 05:15:00
Total Time: 1:30:00.00

30 minute body circuit

andreabona — Tue, 30 Nov 1999 00:00:00 +0000

Logbook Activity Type: Strength Training Date: 08/31/2008 Time: 08:00:00 Total Time: 00:30:00.00

body circuits

andreabona — Tue, 26 Aug 2008 16:00:00 +0000

3 sets of 1 minute each:
obliques on ball
pull ups
lunges w/ 25lb weight
plank
bent over row w/ 45lb bar
squats w/ 45lb bar
push ups w/ feet on ball
back extensions over ball
box jumps
sit ups on ball

Logbook Activity

Type: Strength Training
Date: 08/26/2008
Time: 09:00:00
Total Time: 00:30:00.00

paddle around the lake

andreabona — Mon, 25 Aug 2008 17:00:00 +0000

we’re out at lake chelan for the week. we keep my husband’s old single scull here but we never use it. it requires getting up really early and who ever wants to do that while on vacation? anyway, i decided to get it out and the water happened to be glassy so i took it for a spin. unfortunately it’s designed for a large man, not a lightweight woman, so it sits high on the water and it’s hard for me to row. my husband suggested adding sand bags, but i don’t think i’m up for that! i’m going to take a look at it later and see if i can lower the rigging more.

Logbook Activity

Type: General Cardio
Date: 08/25/2008
Time: 10:00:00
Total Time: 00:30:00.00

Hot yoga

andreabona — Sat, 23 Aug 2008 15:00:00 +0000

Logbook Activity

Type: Flexibility
Date: 08/23/2008
Time: 08:00:00
Total Time: 2:30:00.00

The thing I like about doing this every week is that I feel different challenges each week. Since my quads and back were tired from yesterday’s row I really felt it in certain poses.

11k row in 1x

andreabona — Fri, 22 Aug 2008 12:15:00 +0000

Logbook Activity

Type: General Cardio
Date: 08/22/2008
Time: 05:15:00
Total Time: 1:20:00.00

4k warm up
6k 3 minutes on @ 24 spm 2 minutes off
2k cool down

12k steady state in 4x

andreabona — Wed, 20 Aug 2008 12:15:00 +0000

Logbook Activity

Type: General Cardio
Date: 08/20/2008
Time: 05:15:00
Total Time: 1:15:00.00

body circuits

andreabona — Mon, 18 Aug 2008 13:00:00 +0000

Logbook Activity

Type: Strength Training
Date: 08/18/2008
Time: 06:00:00
Total Time: 00:25:00.00

Hot yoga

andreabona — Sat, 16 Aug 2008 15:00:00 +0000

Logbook Activity

Type: Strength Training
Date: 08/16/2008
Time: 08:00:00
Total Time: 2:30:00.00

12K steady state in 4x

andreabona — Fri, 15 Aug 2008 12:15:00 +0000

Logbook Activity

Type: General Cardio
Date: 08/15/2008
Time: 05:15:00
Total Time: 1:15:00.00