I am linking up again for the Weekly Run Down with Kim and Deborah.
With the Power Zone Challenge officially over, I needed something to hold me over until the next one. Geez, Sandra, you might think, can’t you just take it easy for a while? No, I cannot. Hehe. I like to stay busy. To be fair, it’s a fun challenge on the Barkle platform (yet another off-shoot tool for Peloton athletes with challenges, races, and competitions) and it’s called the 4×4 Kennel Club Challenge (four 20 Min Rides per week for the next four weeks).
This is perfect because it’ll keep me engaged on the bike while I focus on half marathon training. I am doing the Team Wilpers Summer Send-Off Challenge (for some structured workouts) and will be building my weekly mileage around it.
Monday
- 20 Min Lower Body Strength: Week 3, Day 1 – Rad (12/12/22) — PUTV3-W3D1
- 20 Min EDM Ride – Ben (8/7/23) — Barkle 4×4 – W1R1/Instructor Bingo
- 10 Min Arms & Light Weights – Bradley (8/10/23) — Sun’s Out Guns Out
- 10 Min Focus Flow: Lower Body – Chelsea (8/9/23) — Personal Streak/Instructor Bingo
I joined my Streakers365 friends for PUTV3 and then started the Barkle 4×4 challenge with Tanja. She also joined me for some ALW and yoga afterward. It’s more fun to work out with friends!
Tuesday
- 5 MinPre-Run Warm Up – Matt (7/22/21)
- Team Wilpers Summer Send-Off — W1R1
- 30 Min HIIT Run – Jess S (8/2/23)
- 10 Min Warm up
- 15 Min Intervals
- 5 Min Cool Down
- 30 Min HIIT Run – Jess S (8/2/23)
- 20 Min Strength Roll Call: Upper Body – Adrian (12/15/22) — Sun’s Out Guns Out
- 10 Min Taylor Swift Midnight Arms – Kendall (11/25/22) — Sun’s Out Guns Out
- 10 Min Focus Flow: Chest Openers – Kristin (6/14/21) — Sunset Stretch/Personal Streak
- 5 Min Full Body Stretch – Ben (2/27/23)
Today I completed the first run for the Team Wilper Summer Send-Off Run Challenge 2023. Since I just did the 20 min Test at the end of the previous challenge, I decided to work with these new paces and did the 30 min Intervals Run instead. I also knocked out two classes for the Sun’s Out Guns Out Challenge (we’re “allowed” to mark off 2 classes on Tuesdays and I took advantage).
Wednesday
- 20 Min Tropical House Barre – Ally (8/16/23)
- 20 Min Upper Body Strength: Week 3, Day 2 – Matty (12/12/22) — PUTV3-W3D2/Instructor Bingo
- 5 Min Upper Body Stretch – Andy (3/27/23) — Sun’s Out Guns Out
- 20 Min Climb Ride – Emma (8/2/23) — Barkle 4×4 – W1R2/Instructor Bingo
- 10 Min Focus Flow: Floor Poses – Ross (9/23/21) — Personal Streak/Instructor Bingo
I started the day with a Barre Class to celebrate a Streakers365 friend’s milestone. We then moved on to this week’s upper body class for PUTV3 and I completed a ride for the Barkle 4×4 challenge after that. Ross’ focus flow on floor poses was excellent. I appreciate how well he always explains what muscles to engage for every posture.
Thursday
- 5 Min Pre-Run Warm Up – Jon (8/14/23)
- Team Wilpers Summer Send-Off — W1R2
- 30 Min Intervals Run – Joslyn (10/14/22) — Instructor Bingo
- 10 Min Warm up
- 16 Min Intervals
- 4×2 min Threshold/2 min Easy
- 5 Min Cool Down
- 30 Min Intervals Run – Joslyn (10/14/22) — Instructor Bingo
- 10 Min Focus Flow: For Runners – Mariana (3/14/23) — Personal Streak
- 10 Min Arm Toning – Hannah F (1/19/20) — Sun’s Out Guns Out
The Team Wilpers Summer Send-Off Challenge required hill repeats today. Well, there are no hills anywhere near me, not even overpasses that could pass as mini-hills, so I had to pivot and decided to do a threshold interval run instead. It was also pretty humid in the morning and already – or still – 72F/22C when I left the house. The temperatures have been a bit brutal this week (multiple days in the triple digits).
Friday
- 20 Min Full Body Strength: Week 3, Day 3 – Callie (12/12/22) — PUTV3-W3D3/Instructor Bingo
- Team Wilpers Summer Send-Off — W1R3
- 20 Min 2000s Run – Hannah F (7/26/23) — Barkle 4×4 – W1R3
- Extra 10: Endurance – Selena (8/7/23) — Instructor Bingo
- 10 Min Warm Up
- 15 Min Endurance Run
- 5 Min Cool down
- 30 Min Bootcamp: Upper Body – Jess S (2/19/23) — Sun’s Out Guns Out
- 20 Min HIIT Ride – Tunde () — Barkle 4×4 – W1R4/Instructor Bingo
- 10 Min Lower Body Stretch – Rebecca (7/4/23) — Sunset Stretch
- 5 Min Standing Yoga – Anna (4/1/21) — Personal Streak
I started the day off by finishing up week 3 of the Pump Up The Volume 3 Program with some of my Streaker365 friends. Then I went for a quick run for the Barkle 4×4 challenge and then followed up with a 30 min boot camp for Sun’s Out Guns Out and another HIIT ride for Barkle 4×4. The stretch and yoga classes were very much needed afterward. You’ll be happy to hear that I also took a nap later in the afternoon. I take recovery seriously. Haha.
Saturday
- 10 Min Pre-Run Warm Up – Matt (7/27/20)
- 20 min Strength Roll Call: Upper Body – Ben (7/27/23) — Sun’s Out Guns Out
- Team Wilpers Summer Send-Off — W1R4
- 45 min 80s Run – Susie (8/5/23)
- 10 Min Warm Up
- 30 Min Endurance Run
- 5 Min Cool down
- 45 min 80s Run – Susie (8/5/23)
- 20 Min Rock Run – Marcel D (5/19/23) — Instructor Bingo
- 15 Min 90s Run – Jess S (5/25/23)
- Extra 10: Endurance Run – Becs (7/24/23)
- 5 Min Cool Down Run – Matt (5/23/23)
- 5 Min Post-Run Stretch – Becs (7/12/21)
- 10 Min Focus Flow: Healthy Back – Anna (3/14/23) — Personal Streak/Instructor Bingo
Today was a long run day. I completed the 45 min endurance run for the Team Wilpers Summer Send-Off Challenge and then added another 45 min endurance run to complete 9 miles. I got out a little later than I wanted, so the temperatures had crept up to 82F by the time I got back home. Luckily, I had taken some fluids on my run (which I usually don’t do, but since I was going to be gone for more than 60 minutes, I decided to accept the burden of a handheld water bottle. I usually like to run “hands-free”.)
Sunday
- 10 Min Morning Meditation – Aditi (8/14/23) — Sunset Stretch
- 20 Min Tabata Ride – Kendall (8/9/23) — Barkle 4×4 – W2R1
- Extra 10: Low Impact – Charlotte (12/26/22) — Instructor Bingo
- 10 Min Core Strength – Robin (7/10/23) — Instructor Bingo
- 20 Min Whitney Houston Arms & Shoulders – Rebecca (12/21/22) — Sun’s Out Guns Out
- 10 Min Focus Flow: Lower Body – Aditi (5/5/22) — Personal Streak/Instructor Bingo
Today was for marking off the last few classes for my trackers for the week. Yes, I go into each week with a solid plan! I was happy that Tanja joined me for a fun little stack with a little bit of “everything”… Tabata, core strength, upper body, and yoga.
Current Challenges + Trackers:
Streaker365 Sun’s out Guns out ✔
Streaker365 Sunset Stretch ✔
Streaker365 July Personal Streak (yoga daily) ✔
Peloton Pump Up The Volume 3 Strength Program (4 weeks) – week 3 complete ✔
Pelotrak Instructor Bingo (weekly) – 4 bingos
I kept up with my “daily yoga” streak, continued upper body classes for the Suns Out Guns Out Strength Challenge, and got 4 instructor bingos this week. I also finished week 3 of the Pump Up The Volume 3 program and week 3 of the Sunset Stretch Recovery Tracker.
This week’s stats:
Running: 18.7 mi
Cycling: 21.5 mi
Strength: 160 min
Bootcamp: 30 min
Yoga/Pilates/Barre: 85 min
Warm up + Stretching: 45 min
Meditation: 10 min
How was the weather in your area this week? With all the crazy weather all across the country, I hope your week wasn’t impacted too much! Stay safe out there!
Abbreviations:
Sun’s Out Guns Out = Streakers365 Upper Body Strength Tracker
Sunset Stretch = Streakers365 Recovery Tracker
Barke 4×4 = Barkle 4×4 Kennel Club Challenge (4 weeks)
Pelotrak Instructor Bingo
Chocolaterunsjudy
August 20, 2023 at 11:37 amWe are nowhere near triple digits, thankfully, but most of my runs have started at about 70! Except for yesterday, which was a nice break.
You definitely get a lot of variety!
Melissa
August 20, 2023 at 12:37 pmWow look at all those challenges! I don’t even know where to sign up for those ha. We had warm weather this week (80s) but then it cooled down and though it was pleasant, I am not ready for summer to be over. I’d be okay with 70-80s all year round :)
San
August 23, 2023 at 7:25 pmThe challenges are through a few different platforms: Power Zone Pack puts on the Power Zone Challenges, Barkle organizes challenges and then I am part of the Streaker365 group on Facebook and IG and they have fun monthly challenges. I know I go a little overboard, but it’s fun! :)
Deborah Brooks
August 20, 2023 at 1:42 pmWow you are the queen of the challenges! I could not keep things straight with the streaker challenge lol. It was warm here too again and crazy humidity but we had a nice break this weekend. Great job on your workouts this week
Jenny
August 20, 2023 at 2:10 pmWell, you obviously enjoy your challenges, so why not?
I used to run without water, or just stop at water fountains. But in the heat of summer if I’m going to be out there longer than an hour, I always bring my water bottle. I hate handhelds (I know some people love them) so I have a hydration vest and the water bottle goes in the back- I love it!
I hope you get some cooler weather soon!
Jenn
August 20, 2023 at 5:03 pmWe are also just being obliterated by the heat. I’m over it.
I don’t know how you keep track of all those trackers and challenges! You do sos maany!
San
August 23, 2023 at 7:28 pmI hope we both get some cooler temps soon!
Kimberly Hatting
August 20, 2023 at 6:06 pmDang, another solid week! YOU are the queen with all these challenges and awesome daily workouts. We hit 103F feels-like this afternoon, and it’s looking like we’ll have similar temps for the next several days as well. I love the heat, but the extreme humidity is rather annoying, LOL.
San
August 23, 2023 at 7:28 pmUgh, I cannot even imagine 103F WITH humidity. It’s brutal and uncomfortable without it already. I am sorry.
Lisa @ TechChick Adventures
August 20, 2023 at 6:19 pmYou did a lot of workouts this week, well done! We had a nice dip in temps, but I see they will be up near the 90’s again in the upcoming week. I can pass on that, I am ready for fall!
San
August 23, 2023 at 7:30 pm90’s is plenty warm. I think I am ready for fall, too.
Catrina
August 21, 2023 at 4:11 amHill training with no hills is a tough one! I guess you did well on opting for an interval run instead.
Another option would be to find a highrise and then run up the stairwell… but I guess the logistics around that are also difficult, ha!
San
August 23, 2023 at 7:30 pmSomeone suggested running up the stairs at a parking garage (which I also don’t really have close by – ha!), but is that “hill training” though?
Cari
August 21, 2023 at 2:12 pmNicely done on all the challenges!
I wanted to Matt’s Summer Sendoff, but it didn’t work wiht my 10m training. I definitely look forward to the next
San
August 23, 2023 at 7:34 pmWe can’t do it all ;) (although I sure try!) Hope to see you at the next TW challenge!
Darlene Cardillo
August 22, 2023 at 5:27 amSo impressed with ALL your workouts!
I’m enjoying the cooler mornings for running but the humidity is still there. Not complaining.. I do love summer.
San
August 23, 2023 at 7:34 pmI am glad you’re able to enjoy summer despite the humidity. I think humidity would kill me – at least it’s “dry heat” here.
Jessie
August 22, 2023 at 9:41 amNicely done! What a full week. You are so organized :)
San
August 23, 2023 at 7:35 pmThanks Jessie :)
Lisa of Lisa's Yarns
August 22, 2023 at 9:45 amNice work on all those workouts! The cards for tracking your challenges are so fun! I love a visual that shows your progress.
We’ve had high temps on and off and many days above 90 with very little rain. We have another heat wave today – highs of 97 and high humidity. It’s gross out there! Saturday was really hot and humid, too, so we were cooped up inside quite a bit so Saturday was the longest day of solo parenting!
And hey, feedly at least seems to be dumping posts from you more often? I just got 2 days of post instead of the 5+ I’ve typically been getting!
San
August 23, 2023 at 7:36 pmI am totally a visual person and I think that attracts me to the challenges as well.
Ugh and 90’s + humidity sounds awful. At least it’s mostly dry heat here in CA.
Debbie
August 24, 2023 at 3:46 pmVery nice week of workouts as usual, San! I like to stay busy, too, but you run circles around me!
San
August 26, 2023 at 2:17 pmHaha. Well you do keep busy yourself, that is for sure!
Anne
September 7, 2023 at 2:24 pmI love your personal yoga challenge – and the name of your Sun’s out guns out challenge, too. Will you focus on legs this winter? :)