2024 Weekly Run Down 29/52 – Wrapping up all the things

This week’s stats:

Running: 22 mi
Cycling: 43.5 mi
Walking: 1 mi
Bootcamp: 60 min
Strength: 35 min
Yoga/Pilates/Barre: 110 min
Warm up/Stretching: 90 min
Meditation: 10 min

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

This week was a “wrap up week”. I finished both the 8-week Team Wilpers Summer Run Challenge and the 7-week PZPack Seven Deadly Zones Challenge. It was still pretty hot this week, but we got some relief in the mornings (because overnight temps were finally dropping back into the 50s) and I also got to spend the weekend in SoCal close to the beach where the temperatures are always a little more pleasant.

Monday

• Flash 15 – Jess S (4/25/22)
• 30 Min Bootcamp:  Full Body – Jess S (6/18/24) — Highway Havoc/Road Trip
• 10 Min Core Strength – JJ ( 7/1/24) — Core on Tour
• 5 Min Warm Up Ride – Hannah F (7/8/24)
• 30 Min Power Zone Endurance Ride – Matt (1/18/23) — PZ-W7R1
• 5 Min Cool Down Ride – Matt (4/17/24)
• 10 Min Focus Flow: Hips – Chelsea (6/5/24) — Personal Streak

I started this week with a Flash 15 and a 30-minute advanced bootcamp with Sherry, Lindsay and Kristin. Then Kristin, Tanja and I hopped on a 30-minute Power Zone Endurance Ride. Matt coached high cadence intervals and I was there for it. 

Tuesday

• 20 Min Barre – Ally (9/7/22) — Barre on the Boulevard
• 10 Min Pilates – Kristin (6/7/24) – Core on Tour
• 5 Min Pre-Run Warm Up – Olivia (4/24/24)
• Team Wilpers Summer Run Challenge – W8R1
  • 45 Min Pop Punk Run – Becs (7/12/24) — Road Trip
    • 15 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 15 Min Main Set
      • 2 x 3 Min @ V02 Max Pace/ 2 Min @ Easy
      • 1 Min @ Anaerobic Capacity Pace/ 1 Min@ Easy Pace
      • 1 Min @ Anaerobic Capacity Pace
    • 15 Min Cool Down
• 10 Min Foam Rolling: Calves + Glutes – Nico (3/22/24) — Summer Radiance

I joined Sherry and Lindsay for Barre and Pilates before heading out for my Threshold + V02 Max interval run. I was so thankful that the overnight temps have returned to reasonable levels and it was 61F/16C with a light breeze this morning. Glorious! 

I ended with some foam rolling (which I should do more often – and you too!) and bookmarks this class with Nico. I know it’s in German, but lucky for me, I speak it. Ha. (You’d be able to follow along, even if you don’t. I promise.)

Wednesday 

• 20 Min Carnival Barre – Ally (3/2/22) — Barre on the Boulevard/Road Trip/Personal Streak
• 30 Min Spice Girl Bootcamp – Cody (7/16/21) — Highway Havoc
• 10 Min Core Strength – Rebecca (7/12/24) — Core on Tour
• 5 Min Warm Up Ride – Olivia (10/17/23)
• 30 Min Power Zone Endurance Ride – Olivia (7/13/23) — PZ-W7R2
• 5 Min Post-Ride Stretch – Olivia (6/25/24)

I started my morning with a 20-minute Barre class, followed by a Spice Girl Bootcamp with the #BCBabes. I squeezed in a bit of core work before Tanja and I tackled a 30-minute Power Zone Endurance ride with Olivia. It was a good class, but we were both soaked afterward and were wondering “why does Olivia not sweat?”. I get that she does not hit the same zones when she coaches, but I sweat just pedaling in zone 2. Just sayin’. 

Thursday

• 10 Min 90s Barre: Core – Ally (2/8/23) — Barre on the Boulevard/Personal Streak
• 5 Min Pre-Run Warm Up – Rebecca (7/17/24)
• Team Wilpers Summer Run Challenge – W8R2
  • 45 Min Country Run – Matt (8/11/23) — Road Trip
    • 15 Min Warm Up
    • 20 Min Main Set
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 10 Min @Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
    • 10 Min Cool Down 
• 5 Min Cool Down Walk – Jess S (7/2/24)
• 5 Min Post-Run Stretch – Rebecca (3/4/24)

I did a Barre Core class with Sherry and Lindsay this morning before heading out  for my last but one Team Wilpers run and it was an easy pace run with two blocks of striders. Very enjoyable. 

Friday

• 10 Min Barre: Upper Body – Ally (8/2/23) — Barre on the Boulevard/Personal Streak
• 5 Min Warm Up Ride – Cody (4/23/24)
• 45 Min Power Zone Endurance Ride – Denis (10/22/22) — PZ-W7R3
• 5 Min Cool Down Ride – Denis (7/12/24)
• 10 Min Morning Meditation – Anna (6/4/24) — Summer Radiance

This morning, I finished up the PZPack “Seven Deadly Zones” Challenge with Kristine. I decided to do the long Power Zone Endurance ride instead of the FTP test because I feel that I got in seven great weeks of training, my zones still feel pretty accurate (comfortably uncomfortable) and since I will be shifting my focus to more running in the coming weeks, there really is no need for a new FTP test result. I might retest, if I decide to join the next challenge, but for now, I am happy where I am at. 

Saturday

• 5 Min Pre-Run Warm Up – Rebecca (7/17/24)
• Team Wilpers Summer Run Challenge – W8R3
  • 75 Min 80s Run – Susie (2/21/23)
    • 10 Min Warm Up
    • 60 Min @ Easy Pace
    • 5 Min Cool Down
• 10 Min Cool Down Walk – Joslyn (2/1/24) — Road Trip
• 5 Min Post-Run Stretch – Joslyn (7/17/24)
• 10 Min Restorative Yoga – Denis (7/22/22) — Personal Streak

I traveled down to SoCal on Friday afternoon to visit my MIL. This morning, I finished up the Team Wilpers Summer Challenge with a 75-minute 80s run with Susie. I love her 80s runs! I ended my run with a cool down walk (which counted for the Road Trip tracker) and did a bit of restorative yoga in the afternoon. 

Sunday

• 5 Min Pre-Run Warm Up – Rebecca (7/17/24)
• 20 Min 80s Run – Matt (8/2/23)
• 20 Min Rock Run – Matt (12/14/21)
• 5 Min Post-Ride Stretch – Rebecca (5/22/24)
• 20 Min Restorative Yoga – Aditi (3/11/21) — Personal Streak/Serenity Sunday

I went out for another endurance run this morning, 4.5 easy miles. I also did the Serenity Sunday Restorative Yoga class in the early afternoon.

Current Challenges + Trackers:

Team Wilpers Summer Run Challenge 2024 – 8 weeks
“Seven Deadly Zones” Power Zone Challenge – 7 weeks
Streaker365 Barre on the Boulevard
Streaker365 Highway Havoc Bootcamp Challenge
Streaker365 Road Trip
Streaker365  Summer Radiance: Self Care & Wellness
Streaker365 Core on Tour
Streaker365 July Personal Streak (Daily Yoga/Pilates/Barre)
Streaker365 Serenity Sunday (restorative yoga + meditation)

How was your week?