Week of Fitness and Rest

Kind of an oxymoron of a title but true. I have made, and for the most part, succeeded at getting good, quality rest this week, on the order of 7-8 solid hours. No mean feat given that I have been waking at 6:00-6:30. This has really impacted me, I think, in a positive way. I have also decided to reduce, but not eliminate my caffeine (coffee) intake. Sad but true. I need to aim for low single digits in the number of total cups per day, preferably somewhere in the vicinity of 2-3. So far, so good. I had far less Friday, none yesterday, and 2 espressos today.

Here's the deal for a week of working out etc:

Sunday

• very short walks and some strolling while shopping; essentially a rest day

Monday

• Bodyweight/HIIT/LHT; 60 s each (with about 10-20 s between exercises):

• Jumping jacks X 57
• Prisoner squats X 28
• Burpees X ~15
• Wall sit
• Lunge jumps ~ 60
• Push ups X 26
• Air squats X 28
• Triceps dips X 31
• Plank
• Side plank (left side)
• Side plank (right side)
• Unilateral plank (left leg)
• Unilateral plank (right leg)
• Burpees X 10
• Wall sit

This took about 20 minutes total and I was done, dripping and breathless. I think I will sprinkle the planks throughout the workout next time, because 6 minutes in a row is too much.

• walk: 20 minutes

Tuesday

• walk: ~ 70 minutes

Wednesday

• Ashtanga yoga: ~ 50 minutes at the University of Alberta

Thursday

• walk 20 minutes in morning

• LHT/TUL/SS "Big 5 for Free Weights" in afternoon:
• Bent over rows X 5.5, TUL = 45 s, 90 lb barbell (too heavy, bad form)
• Standing overhead press X 4.5, TUL = 50 s, 70 lb barbell (good!)
• Deadlifts X 13, TUL = 2:11, 70 lb barbell (need more weight!)
• Squats X 12, TUL ~ 1:20, 90 lb barbell (could use more weight but unloading it is an issue)

I knew that I worked after this, but not the same way as the Bodyweight/HIIT/LHT workout. I think I will have to work on going really slow with great form on these workouts to get good results. I also think that I will add a bodyweight HIIT routine back into my week cause it was just so much fun to kick my butt with it!

• walk ~ 28 minutes in the evening

Friday

• walk in the morning and in the evening about 25-30 minutes each time

Saturday

• brisk-paced walk midday about 25 minutes

Sunday

• Sprinting (at the park in the beautiful, warm, sunny afternoon with both dogs; lots of fun)
• walk to the park ~ 5 minutes to warm up
• 6 X ~ 50 m @ ~ 50% with about 30-45 s rest between
• 6 X ~ 50 m @ ~ 75-80% with about 30-45 s rest between (about 13 minutes for all of this)
• walk home from the park ~ 5 minutes
• all done in under 25 minutes

This was a fun workout. I didn't wait so long between each sprint, so I likely didn't recover as much as I should have, but the dogs were great and have caught onto the fact that they should run ahead and I should catch them. Libby, too, by the end, which was fun to see. All in all a great week for fitness. I think I'll have to try some sprints on the beach this week in Florida...