Frodocious's Fabulous Female Fitness Frenzy

I have run a sub 10 min mile in the past - I did require resuscitation afterwards though!

 

5/7/14

Snowboarding.
~2.5hrs. Had a 4hr lift pass, but my crappy fitness levels meant lots of resting between runs. However, I did more than I did last session, so my muscles are starting to get use to things again.

Starting to work on buttering. It looks great when done properly - I'm not doing it properly yet (I fall over really well though)!

[ame="http://www.youtube.com/watch?v=lQcqyqlfnC4"]2014 snowboarding Ultimate Buttering / Flatland - YouTube[/ame]

 

That looks cool.

 

It does, doesn't it. I'd love to be a quarter as good at it as Ryan Knapton!

6/7/14

1 mile run done as intervals
2 mins run, 2 mins walk x1
1 min run, 2 mins walk 3

Sprints
30m x 2
Had planned to do 5 to 10 sets of sprints but my quads were in agony after yesterday's snowboarding, so I gave up after 2 sets. I didn't want to pull anything.

Band pull aparts

 

8/07/14

1.1 mile jog. Very slow (13.5 mins).

 

12/7/14

1 mile run done as intervals
2 mins 15secs run, 2 mins walk x1
1 min run, 2 mins walk x3

Sprints
30m x 4
Had planned to do 5 to 10 sets of sprints but my quads were still painfully tightening up after last week's snowboarding, so I gave up after 4 sets.

 

14/7/14

Jog
1.2 miles 14 mins 30 secs

16/07/14

Barbell complex 10kg

Back squat x5
Deadlift x5
Row x5
Hang power clean x5
Front squat x5
1 min rest
Repeat x5

Also getting back to doing a 1 mile walk at lunchtime.

 

19/7/14

1.5hrs snowboarding
Starting to feel a little more confident with really basic buttering. My stupid legs are really out of condition though. I'm hoping the running and the barbell complexes start to help with this.

21/7/14

1.3 mile jog, 15 mins 30secs
100m run ~27secs x5

 

Unfortunately, I don't have any way to do step ups at the moment, but I might add some lunge complexes into my routine

23/7/14

1 mile run done as intervals
2 mins 15secs run, 2 mins walk x1
1 min run, 2 mins walk x3

Short runs
100m x5

 

24/07/14

Barbell complex 11kg

Back squat x6
Deadlift x6
Row x6
Hang power clean x6
Front squat x6
1 min rest
Repeat x6

It was like training in an oven in the garage!

 

My lower back and right hip were really unhappy about life the next morning after this. I must remember to warm up and cool down properly in future!

26/7/14

1 mile run done as intervals
2 mins 30secs run, 2 mins walk x1
1 min run, 2 mins walk x2
1 min run, 1 min walk x1

Short runs
100m x6

 

27/07/14

Barbell complex 12kg

Back squat x6
Deadlift x6
Row x6
Hang power clean x6
Front squat x6
1 min rest
Repeat x7

Short mobility drill cool down and some easy stretching.

 

28/7/14

1.4 mile jog, 15 mins 30 secs

 

29/07/14

Barbell complex 13kg

Back squat x6
Deadlift x6
Row x6
Hang power clean x6
Front squat x6
Standing 1 arm landmine press (10kg) x6
1 min rest
Repeat x8


1/8/14

~4hrs Snowboarding

All day performance course designed to pick up technique issues, and it was absolutely brilliant! I was particularly impressed by the way that plenty of time was spent on each suggested improvement, allowing us time to absorb the advice and practice the new skills. Too many courses bombard you with loads of information and don't give you the time to learn them and practice them. This course certainly didn't take this approach to teaching. The video analysis was really useful too. It allowed us to see where we were going wrong, even the really small details that tweaking can make a massive difference to technique. We all came away from the day with a list of things that we can work on. The small group size was also very helpful (there were 4 people on this course). Great fun (aside from having to get up at 5.15am to miss the rush hour traffic).