Postpartum training log, week 3

June 9 - June 15

For context, see Postpartum training - intro  

 

Goals

• At least 2, ideally 3 bike sessions (depending on weather and logistics) as this is great low-risk training
• Run/walking worked well last week (no pain) so continue but with MODERATION
• Incorporate some steeper hiking to increase the intensity of hiking
• Starting adding in some light strength work, in addition to core and pelvic floor

Highlights

Another week of beautiful weather and enjoying being able to take advantage of it! Explored some new trails on the other side of the city, and also got out sans baby for a bike ride on Saturday and a run/walk on TRAILS on Sunday.

Maternity leave luxury is a pizza at an organic cafe after a hike in the sun!

Lowlights

Baby Iris loves herself a contact nap, and doesn't generally enjoy being put down. While having a baby nap on you is nice in it's own way, it's hard to get stuff down (and yes I do use a baby carrier). I'm trying to solve the puzzle of how to get her to nap on her own, but at this stage it's all a bit random. What works one day might not work the next. As a Type A person who likes to have and execute a plan, this can be challenging for me. So this is good practice accepting the chaos that comes with baby life!

Training summary

Hiking: 25km / 5h48min

A little less volume than last week, but faster and more purposeful. The highlight was a session focusing on steep hills, using baby Iris as a weight vest. 

The top of Gråkallen, a locate peak that I use to get in steep vert

Run/walk: 15 km / 2h11min

I did two run/walk sessions, with run intervals from 2 - 5 minutes, mainly focusing on uphills. No pain but still some tenderness in the pelvis, think run/walking is a good idea for the time being.

Biking: 34 km / 1h31min

I had this idea that I could use my Zwift set-up to get in workouts while baby Iris sleeps. The weather has been so good that I have preferred to get outside, and the one time I tried Zwifting this week I only got in 25 min before she woke up. In retrospect this was probably fine as I was feeling a bit tired that day.

On the weekend I got out for a bike ride while my husband held the fort at home, and cycled a long-ish climb (about 35 min) semi-hard. It was super warm (for Trondheim), but nice to get in an efficient bike session.

Out cycling in the heat 

Yoga: 1h45min

Still doing postpartum yoga with stretching, core activation, etc. 

Strength: 1h11min

I went to a strength class for moms with babies at the local gym on Tuesday which ended rather dramatically when one of the babies had some sort of seizure and stopped breathing! (All ended well, apparently)

Most of the strength work this week was done while holding Iris, which limits the range of exercise that can be done. But turns out I don't need heavy weights to get sore from squats and lunges.