2023 Weekly Run Down 27/52 – A short week

I am linking up again for the Weekly Run Down with Kim and Deborah.

This was a short (work) week for me. Since July 4th fell on a Tuesday, I took Monday off for an extra long weekend and then I only had two work days this week. Since I am not really planning to take extended time off this summer, I take my short weeks when I can get them!

Last week was a cutback week in the Team Wilpers Summer Run Challenge, the goal being to stay aerobic throughout the workouts and practice discipline by reducing mileage and pace. It truly was a mental challenge! This week, we were back on schedule with threshold and V02Max runs. I was equally terrified (that I wouldn’t be able to run fast again) and excited (to run more intervals). This happens a lot with training runs, I am mentally not prepared but then usually succeed in executing the work. Trust the process!

I also tackled week 3 of the Power Zone Pack Breaking Zones Challenge. I am glad I decided to do the Time Crunch option this time (still three rides/week, but shorter workouts). I swear I am trying to balance all the challenges in which I am participating as smartly as possible.

Monday:

• 5 Min Full Body Strength Warm Up – Erik (3/24/22)
• 20 Min Full Body Strength: Week 1, Day 1 – Callie (10/17/22) — PUTV2 – W1D1
• 30 Min Power Zone Ride – Matt (1/18/20) — Breaking Zones W3R1/Instructor Bingo
• Flash 15 – Jess S (10/9/22) — Heat It Up/Instructor Bingo
• 10 Min Focus Flow: Lower Body – Kristin (4/6/23) — Personal Streak
• 10 Min Lower Body Stretch – Erik (6/29/23)

Tuesday:

• 5 Min Warm Up Ride – Bradley (4/3/23)
• 30 Min 4th of July Ride – Hannah C (7/1/23) — Streakers365 Swarm Ride
• Team Wilpers Summer Run Challenge 2023 – W5R1
  • 15 Warm Up Run
  • 25 Min  3×5 Min + 1×4 min Threshold Run/45 Min Endurance Run – Susie (3/3/23)  — Instructor Bingo
  • 5 Min Cool Down Run
• 8 min Just Walk: Outdoor
• 5 Min Post-Run Stretch – Susie (4/19/23)
• 20 Min 4th of July Yoga Flow – Ross (7/1/23) — Personal Streak

The Streakers365 Team did a Swarm Ride in the morning and of course, I had to join. There were 31 Streakers on the LeaderBoard (quite a few of the lovely people I met in Las Vegas earlier this year)! It’s a party, guys! 

Then, I set out for my Team Wilpers Threshold Run. I totally messed up the first threshold interval, because I accidentally “skipped” 5 minutes of the warm up and found myself having to repeat the 5 min threshold interval again. I thought this was going to mess up the rest of the run, but I was able to complete the threshold intervals as programmed.

Wednesday:

• 20 Min Go Canada! Yoga Flow – Kristin (6/29/20) — The Cool Down/Personal Streak/300th yoga class!
• 10 Min 2010s Hip Hop Barre: Glutes – Ally (4/26/23) — Heat It Up
• 20 Min Full Body Strength: Week 1, Day 2 – Callie (10/17/22) — PUTV2
• 5 Min Full Body Stretch – Ben (2/27/23) 
• 10 Min Just Ride: Outdoor
• 20 Min Power Walk – Alex (6/22/23) — Instructor Bingo
• 10 Min Just Ride: Outdoor

I hit my 300th yoga class. I had hoped that I could take a LIVE class with other Streakers, but there was no class that fit my time schedule today and I didn’t want to break my yoga streak goal for this month, so I opted for an on-demand class instead. I did join some other Streakers for the second workout of the Pump Up The Volume 2 program. 

Thursday:

• 5 min Warm Up Ride – Kendall (6/6/23)
• 45 Min Power Zone Endurance Pop Ride – Sam (6/1/23) — Breaking Zones — W3R2
• 10 Min Lower Body Stretch – Andy (6/13/23) — The Cool Down/800th Stretch
• 10 Min Focus Flow: Hips – Kristin (6/15/23) — Personal Streak

It was fun riding a Power Zone Endurance Ride with Sam for a change. I also hit another milestone today – 800 stretches on the Peloton platform.

Friday: 

• 20 Min Pop Pilates – Kristin (7/7/23) LIVE
• 20 Min Full Body Strength: Week 1, Day 3 – Callie (10/17/22) — PUTV2-W1D3
• 30 Min 2000s Bodyweight Strength – Tunde (4/1/23) — Heat It Up
• 10 Min Yoga Flow – Denis (3/22/23) — Personal Streak/Instructor Bingo
• Team Wilpers Summer Run Challenge 2023 – W5R2
  • 15 Warm Up Run
  • 20 Min  4×3 Min V02Max Run/45 Min Intervals Run – Becs (8/14/20)
  • 10 Min Cool Down Run
• 10 Min Full Body Stretch – Ben (6/29/23) 

Great workout day with a bunch of friends. First I joined a Streaker365 friend for her 700th strength class in Kristin’s Pilates class (highly recommend! Such a good class!) and then a few more Streakers365 friends joined for Day 3 of the Pump Up The Volume 2 program and a bodyweight strength class for the Heat It Up tracker.

Not ideal, but I also had to get my Team Wilpers V02Max run done, so off I went. It worked out okay, but what I really want to know is how 3 min V02 Max can feel so long and 2 min recovery can feel so short. Haha. 

Saturday:

• 10 Min Energizing Meditation – Kristin (5/11/23) — The Cool Down
• 10 Min Yoga Flow – Kristin (7/5/23) — Personal Streak
• 20 Min HIIT Cardio – Rebecca (4/21/23) — Heat It Up
• Team Wilpers Summer Run Challenge 2023 – W5R3
  • 10 Min Warm Up Run /30 Min Pop Run – Kirsten (5/12/23) — Instructor Bingo
  • 45 Min Endurance Run/ 30 Min Ed Sheeran Walk Run – Tobias (5/5/23) — Instructor Bingo
  • 5 Min Cool Down Run
• 10 Min AFO Post-Run Stretch: John Mayor – Andy (8/19/22)

I had been looking forward to this leisure endurance run at an easy pace. It’s nice to have “permission” to just get outside and move your body for an hour without looking at your watch. (Ok, I looked. But only to make sure I was keeping my easy pace. I promise.)

Sunday:

• 5 Min Warm Up Ride – Olivia (11/24/21)
• 45 Min Power Zone Ride – Denis (5/4/21) — Breaking Zones – W3R3
• Extra 10: Low Impact Ride – Olivia (6/20/23) — Instructor Bingo
• 10 Min Focus Flow: Supported Fish Pose – Aditi (7/29/22) — Personal Streak/Instructor Bingo
• 10 Min Core Strength – Selena (7/14/22) — Instructor Bingo

Tanja and I tackled another 45 min Power Zone Ride for the Breaking Zones Challenge. Look at this fun interval structure! I also stacked a couple of classes to complete two bingos on my Instructor Bingo card for this week.

Current Challenges + Trackers:

Power Zone Pack Breaking Zones Challenge (8 weeks) — Week 3 complete ✔
Streaker365 July Personal Streak (10+ min yoga/day)
Streaker365 Heat It Up (Body Weight Blackout Bingo) 
Pelotrak Instructor Bingo (weekly) – 2 Bingos!
Peloton Pump Up The Volume 2 Strength Program (4 weeks) – Week 1  complete ✔
Streaker365 Healthy Habit Bingo 
Streaker365 The Cool Down Recovery Tracker

This week’s stats:

Running: 16.2 mi
Walking: 1.3 mi
Cycling: 54.8 mi
Strength: 100 min
HIIT/Cardio: 15 Min
Yoga/Pilates/Barre: 110 min
Warm up + Stretching: 70 min
Meditation:  10 min

I hope you all had a nice, short week as well. How did your workouts go?

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Abbreviations:

PUTV2 = Pump Up The Volume 2
The Cool Down =  Streakers365 Recovery Tracker
Heat It Up = Bodyweight Blackout Bingo
Breaking Zones = Power Zone Pack “Breaking Zones” Challenge (8 weeks)
W1C1 = Week 1, Class 1
W1AR1 = Week 1 Accelerator Class 1
Pelotrak Instructor Bingo