40:00 Run

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment:

Workout
Equipment: Treadmill
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 4:00	6.5	3.0	~ .43
4:00 - 6:00	7.5	3.0	~ .68
6:00 - 7:00	8.5	3.0	~ .83
7:00 - 7:30	9.5	3.0	~ .90
7:30 - 8:30	4.5 [0.0 - :15]	3.0	~ .98 [~ .96 a.r.]
8:30 - 10:30	6.5	3.0	~ 1.19
10:30 - 12:30	7.5 [0.0 - :10]	3.0 [1:00] 2.5 [1:00]	~ 1.44 [~ 1.41 a.r.]
12:30 - 13:30	8.5	2.5 [1:00] 2.0 [1:00]	~ 1.59
13:30 - 14:00	9.5	2.0	~ 1.67
14:00 - 15:00	4.5 [0.0 - :15]	2.0 [:30] 3.0 [:30]	~ 1.74 [ ~ 1.69 a.r.]
15:00 - 21:30	Repeat 8:30 - 15:00 [+ 0.0 - :10 @ 8.5]		~ 2.50 [~ 2.39 a.r.]
21:30 - 28:00	Repeat 8:30 - 15:00 [+ 0.0 - :10 @ 8.5] [+ 0.0 - :10 @ 9.5]		~ 3.27 [~ 3.06 a.r.]
28:00 - 29:00	3.5	3.0	~ 3.33
29:00 - 31:00	4.0 Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.48
31:00 - 34:00	4.5 Backwards [1:00] Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.7
34:00 - 37:00	5.0 Backwards [1:00] Side Shuffle L [1:00] Side Shuffle R [1:00]	3.0	~3.95
37:00 - 38:00	5.2 Backwards [1:00]	3.0	~4.04
38:00 - 39:00	3.5	3.0	~ 4.10
39:00 - 43:00	10.0 [:20] 0.0 [:10]	3.0	~4.93
Total: 43:00	6.98 [avg. mph]		5.0

Post
Energy Level [1-5]: 
Stretch Time: 
Total Time: 

Day After
Sore Level [1-5]: 
Sore Areas: 

Comments

39:00 Bike + Tone

Well, I've been at this (on and off...) for about a year now, and I can't decide how I feel about it. Is it nice to have all my workouts down with details? Yes, of course. Am I complete crap at remembering how I've felt after each workout? Absolutely. And I can't quite search and compare the way I want -- Yes, I know that I've done this workout or that workout before, but I can't compare them side by side, which is making tracking progress difficult. I've been searching for more alternatives, but nothing I've found has what I'm looking for. What I'd love is to be able to track my workouts in the fluid manner I have here, but be able to compare, say, all biking interval workouts. Or all workout with pushups. Or something... maybe I'll have to build it myself. Sounds like a monster undertaking, but I might be able to design something useful that way. Something to ponder...

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 60:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	75 [lvl 16]
3:01 - 5:00	85 [lvl 16]
5:01 - 6:00	93 [lvl 16]
6:00 - 6:30	103+ [lvl 16]	2.14
<BREAK>	Row Push-Downs - 30 x 15lbs Bent-Over Bicep Rows - 15 x 15lbs Tricep Extensions - 10 x 15lb Bicep Curls - 10 x 15lbs	✔
6:31 - 13:00	Repeat 0:00 - 6:30	+2.14 = 4.28
<BREAK>	Pushups - 12 Pike Pushups - 12 Plank + Lift - 20 Plank + Tuck - 30
13:00 - 19:30	Repeat 0:00 - 6:03	+2.13 = 6.41
<BREAK>	Side Plank + Toe Touch - 20 Side Plank + Leg Raise - 12 Side Plank + Lower Leg Twist/Crunch
19:30 - 22:30	80 [lvl 15]
22:31 - 24:30	90 [lvl 15]
24:31 - 25:30	98 [lvl 15]
25:31 - 26:00	108+ [lvl 15]	+2.08 = 8.49
<BREAK>	Repeat Upper Body <BREAK>	✔
26:01 - 39:00	Repeat 19:31 - 26:00 x2 + Pushup <BREAK> + Plank <BREAK>	+ 2.08 = 10.57 ✔ +2.05 = 12.62 ✔
Total: 39:00	3:05 min/mi	12.62 mi.

Post
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Stretch Time:
Total Time:

Day After
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Sore Areas: 

Comments

26:00 Row + ZCUT #2

Feeling like kind of a failure today - all the workouts I've seemed to try recently haven't really been all *that* hard, and I've been feeling really crunched for time. That's no different today - with my flight tomorrow morning I have 2387416034 things to wrap up around here before I get to go vacay, but with Thanksgiving this week I can just not go to the gym. Not an option. So today I'm going to try two things I'm fairly certain will kick my butt -- rowing and a ZCUT. With a little luck this will only take about 40 minutes total, which fits in my schedule, and it should kick my butt. If I find I have some extra time I'm going to do some abs because I don't remember the last time those were sore. Hopefully I get enough done tonight that I can slip in a morning workout too - I need to at least stretch before spending hours and hours at the airport.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back

Yesterday: lame 3 miles

Environment: indoors. freezing. raining. thanks "winter storm boreas"

Workout
Equipment: Rowing Machine
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:10
5:01 - 6:00	2:00
6:01 - 6:30	1:50-
6:31 - 26:00	Repeat 0:00 - 6:30 x3
Total: 26:00

ZCUT #2: Time Trial
prisoner get-ups, sumo squat jumps, side lunge jumps, skaters, spiders, high knees to burpee, plyo jumps
Total time:

Post
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Stretch Time:
Total Time:

Day After
Sore Level [1-5]: 
Sore Areas: 

Comments

35:00 Run [TIU]

Happy Thanksgiving week! I'm so excited! But kind of apprehensive -- I have so.much.things to do, and very little time to do it in. It seems like that's always the case before I go out of town -- all of a sudden there's laundry everywhere, I have no clean clothes to pack, my fridge is magically full of food that needs to be consumed (zeus knows this never happens unless I have to leave...) and my social calendar is unusually full. Plus I have to fit in the gym! So it looks like for the next couple days my workouts are going to be a bit shorter than usual, but I have Big Plans to make up for it when I get home to my beloved Lifetime. Kickboxing, Zumba, the lap pool... I might just live there for the 5 days of Thanksgiving...

This workout is based on the ToneItUp fat burning treadmill workout I did last week, but I changed the intervals to make it easier to remember. And hopefully a little harder.

Pre

Energy Level [1-5]: 2.5

Sore Areas: None!

Yesterday: Not much to report.

Environment: indoors. COLD.

Workout
Equipment: Treadmill
Work Time: 35:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	4.0	9.0	~.2
3:01 - 5:00	6.5 (ish)	0.0 - ????	????
5:01 - 7:00	7.0	5.0	~.23
7:01 - 9:00	9.5 [:20] 0.0 [:10]	3.0	~.55 [~.44 without rest]
9:01 - 11:00	4.0	7.0	~.68 [~.58 without rest]
11:01 - 13:00	7.5	5.0	~.93 [~.83 w.r.]
13:01 - 15:00	9.5 [:20] 0.0 [:10]	3.0	~1.25 [~1.03 w.r.]
15:01 - 17:00	4.0	7.0	~1.38 [~1.17 w.r.]
17:01 - 35:00	Repeat 5:00 - 11:00 x3	5.0 [2:00] 3.0 [2:00] 7.0 [2:00]	~2.08 [~1.76 w.r.] ~ 2.78 [~2.36 w.r.] 3.42 [~2.95 w.r.]
35:00	6.84 mph [avg] [~5.9 mph w.r.]	5.0 [avg]	3.42 [~2.95 w.r.]

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 45:00

Day After
Sore Level [1-5]: 1
Sore Areas: Upper back (likely unrelated...)

Comments
This workout started poorly and ended about the same way. The first treadmill I got on was one of those super intense incline ones -- the one that'll take you up to like 30 degrees if you push the right button. Except this one was possessed. I asked it for 9 degrees and it put me up higher than the girl next to me, who was doing 14. WTH, treadmill? I tried flattening it out and trying again, but every time I pushed a button it just seemed to add that incline to whatever I currently had.

Eventually I gave up and went to a normal treadmill, at which point I did a paltry 3 miles. 3. Miles. That barely counts as having worked out today. Maybe I get extra points for higher incline? Sorta not really... I'm not even quite sure the non-incline-intense treadmill knew what 7 degrees where. I wouldn't be surprised to find out it only changed like 2 degrees. Our equipment isn't the best, if you missed that part... sigh. My original plan was to pair this shortie cardio workout with some booty moves, but the gym was so.full I couldn't find any out of the way floorspace to thurst. Clearly I'm not doing that shiz in the middle of the room, so... I left instead. I should probably stop letting the fullness of the gym dictate hoe my workouts go though - it's not like any of these people are going anywhere for the next few months, and it's definitely going to get worse at the new year. My other option is to be more disciplined about finishing my workouts when I get home. Perhaps I can convince boyfriend to clean out his man cave in the spare bedroom over the holiday so I can lift in peace in there...

At least I got dinner done and some laundry folded. Little victories!

Total Body Tone [Blogilates]

Yesterday was miserable so I didn't get a workout done, which means I need to fit one in today. We have brunch plans, luckily the people we're going with today don't get up much before noon so I have time to slip one in this morning. Boyfriend is going to the actual gym, but I've done that a fair bit this week (for all that they've been shortie workouts) so I think I'm going to stay home. Plus, I had a hard time getting out of bed and would rather work out than spend useless time in transit. It's early and my brain isn't functioning at its optimal level yet so I'm going for something easy - the blogilates 100 workout.

Pre

Energy Level [1-5]: 2

Sore Areas:  None

Yesterday: Nothing.

Environment: None.

Workout
Equipment: None
Work Time: 30:00

'100 Workout': 100 reps each of: jumping jacks, squats, situps, bridges, bicycle crunches, pray pulses
Time: about 20:00? (I failed to note my end time)


Blogilates - Whoa Whoa Workout

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 45:00

Day After
Sore Level [1-5]: 
Sore Areas: 

Comments
I guess working out first thing in the morning isn't really my bag. I kind of wandered through these exercises, definitely not giving it my all. It took me like a hundred years to get through the squats alone, not to mention the fact I wandered into the kitchen at some point for water. I did get all the way through the tacked on blogilates workout, so... there's that. It's a 'something better than nothing' kind of day...

30:00 Run [TIU]

Looks like I'm stuck at work a bit late today AND I have fancy dinner plans later, so unfortunately not a lot of time for healthiness today. I hate when I have to unexpectly work late - every minute saps away my will to care about anything other than getting home and being a slug. Preferably with a glass of wine and a blanket. And dog. BUT. I know for a fact I'll be eating 1038703 calories at the new fancy brew pub boyfriend and I are trying later, so I shall endeavor to do something that's good for me. The girls at ToneItUp released this fat burning treadmill workout today, so I think I'll give it a shot. Never say no to some quality fat burninating.

Pre

Energy Level [1-5]: 3

Sore Areas: Quads

Yesterday: total body tabata

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 30:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	4.0	7.0	~.2
3:01 - 5:00	6.5	4.0	~.41
5:01 - 6:00	8.0	2.5	~.55
6:01 - 8:00	4.0	7.0	~.68
8:01 - 10:00	7.0	4.0	~.91
10:01 - 11:00	8.5	2.0	~1.05
11:01 - 13:00	4.0	9.0	~1.19
13:01 - 15:00	7.5	5.0	~1.44
15:01 - 15:30	9.0	3.0
15:31 - 16:00	<BREAK>		~1.59
16:01 - 16:30	9.0	2.5
16:30 - 17:00	<BREAK>		~1.74
17:01 - 17:30	9.0	2.5
18:30 - 18:00	<BREAK>		~1.89
18:01 - 18:45	9.0	2.0	~2.00
18:46 - 20:00	4.0	5.0	~2.08
20:01 - 23:00	7.5	3.0	~2.46
23:01 - 25:01	4.0	3.0	~2.59
25:01 - 28:01	6.5	3.0 -> 1.0	~2.92
28:01 - 30:00	4.0	1.0	3.03
Total: 30:00	6.06 mph [avg]		3.03

Post
Energy Level [1-5]: 
Stretch Time: 
Total Time: 

Day After
Sore Level [1-5]: 
Sore Areas:


Comments
This workout was... inconclusively difficult. I don't know if there was much fat burning going on. It was definitely hard to follow. Like, there was *almost* a 2: walk/2: run/1: sprint thing going on, but then it switched to :30 sprint/:30 rest... then 7 of the last 10:00 were supposed to be walking which seems like a huge waste to me. And to barely hit 3 miles in 30 minutes? That's nothing. I kind of like this style of workout with the hill and the speed differences, but next time I take it on there are going to be some changes.

Total Body Tabata [P&I]

Trying something a bit different today as I'm due for a total body lifting session but don't particularly feel like making one up. So I perused some of the workouts I have saved and remembered the Pumps & Iron website. Most of her workouts are tabata-style, which is going to work great considering I don't really feel like spending too much time working out today. I'm into efficiency. This is based off of the P&I 30-minute interval workout.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: 30:00
Equipment: Kettlebell [20 lb]
Timing: For each exercise, :30 work, :10 rest; 9 exercises x 5 sets

Exercise	Approximate # Reps
Kettlebell High Pull - R - 20lb	15
Kettlebell High Pull - L - 20lb	15
Side V-Up - R	20
Side V-Up - L	20
Burpee + Push Up	7
Plank Tucks	30
Kettlebell Swing	15
Reverse Plank	:30
Split Squat Jumps	20

Post
Energy Level [1-5]: 4
Stretch Time: 5:00
Total Time: 45:00

Day After
Sore Level [1-5]: 3
Sore Areas: Traps, Quads

Comments
That was a nice little workout! I was definitely sweating by the end. Missing a little bit in the back muscles department, but that can be remedied the next time around. Maybe the planks can be plank rows or something.

So I'm torn on this style of workout, because on the one had it's done in a set amount of time. But on the other, I know I'm definitely slacking a little more than I could be. It's the time that gets to me -- I operate much better on a 'reps' basis. Once I get the number I think I can do in the time, I kind of give up once I've hit that number. It might help to think to myself that for each set I should do one more or something, but as I get more and more tired those numbers are unattainable and I start giving up earlier. Hmm. Need to figure out something to keep me working hard through the end of the time...