20:00 Row, 20:00 Bike

Since Friday was such a g-d disaster, Boyfriend and I made it a point to go to the gym on Saturday. It was part of our Old-School-esque 'lovey little Saturday'. We went to the gym, and the farmers market, and PetSmart and the epic beer/wine store, AND we saw a movie. It was a very busy, yet fairly unhurried day. Very rare. And we accomplished everything on our to-do list!

I decided to do an intense cardio routine. A pair of extended Women's Health inspired HITT routines, one on the rower and one on the bike.

Pre

Energy Level [1-5]: 5!

Sore Areas: Shoulders

Yesterday: No Alcohol! A disaster of a lifting session...

Environment: Indoors - pleasantly cool

Workout
'Warmup': Biked 2.1 miles to the gym
Equipment: rowing machine, bike
Work Time: 42:30
Program: Manual 
Level: rower - 8; bike - 14

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30
3:00 - 5:00	~2:15
5:00 - 6:00	~2:00
6:00 - 6:30	1:50-	1430
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	2430
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	4250
19:30 - 20:45	~2:30	4500

Bike:

Minutes	Intensity [RPM]	Distance Traveled [mi]
0:00 - 3:00	70
3:00 - 5:00	85
5:00 - 6:00	100
6:00 - 6:30	110+	1.92
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	5.84
19:30 - 21:45	70	6.25

Bonus! Ab work:

Minutes	Exercise
0:10 - 1:00 5:10 - 6:00	Straight Arm Plank + Leg Raise
1:10 - 2:00 6:10 - 7:00	T-Plank, R
2:10 - 3:00 7:10 - 8:00	Straight Arm Plank
3:10 - 4:00 8:10 - 9:00	T-Plank, L
4:10 - 5:00 9:10 - 10:00	Reptile Pushups [12]

Post
Energy Level [1-5]: 4!
Stretch Time: 5:00
Total Time: 1:10:00

Day After
Sore Level [1-5]: 2
Sore Areas: Legs, Upper Back
Comments
Felt really good to get a good workout in after the disaster that was Friday. I was super energized and maybe did a little to remedy the indulgent week I had. 7 more days till the beach!