12:00 Run + 12:00 Bike + 12:00 Row + 12:00 Incline

Almost a new year! And with it, the end of the indulgence of the past few weeks comes into sight. I know there will be tons of drinking tonight and tons of nothin' tomorrow, so I hit it hard at the gym. 4 machines, about 12 minutes each, lots of intervals!

Pre

Energy Level [1-5]: 5

Sore Areas: none, really

Yesterday: No alcohol, no exercise, 12 hour car ride

Environment: indoors

Workout
Equipment: Treadmill, Rowing Machine, Stationary Bike, Incline Treadmill
Work Time: 48:00

Treadmill:

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.5	3.0 [3:01 - 4:00] 2.5 [4:01 - 5:00]	~.55
5:01 - 6:00	9.0	2.5 [5:01 - 5:30] 2.0 [5:31 - 6:00]	~.7
6:01 - 6:30	10:00	2.0	~.78
6:31 - 9:30	6.0	2.0 [6:31 - 8:00] 3.0 [8:01 - 9:30]	~1.08
9:31 - 11:30	7.5	3.0 [9:31 - 10:30] 2.5 [10:31 - 11:30]	~1.33
11:31 - 12:30	9.0	2.5 [11:31 - 12:00] 2.0 [12:01 - 12:30]	~1.48
12:31 - 13:00	10.0	2.0	1.56
Total: 13:00	7.23 [avg]	2.62 [avg]	1.56

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:33
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	1460
6:31 - 9:30	2:33
9:31 - 11:30	2:13
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	2930
Total: 13:00	2:13 [avg]	2930

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	73
3:01 - 5:00	83
5:01 - 6:00	98
6:01 - 6:30	110+	1.85
6:31 - 9:30	78
9:31 - 11:30	88
11:31 - 12:30	98
12:31 - 13:00	110+	3.8
Total: 13:00	~85 [avg]	3.8

Incline Treadmill
Speed: 3.5mph

Minutes	Incline: °	Total Distance (mi)*
0:00 - 3:00	9.0
3:01 - 5:00	15.0
5:01 - 6:00	21.0
6:01 - 6:30	24.0
6:31 - 9:30	9.0
9:31 - 11:30	15.0
11:31 - 12:30	21.0
12:31 - 13:00	24.0	.87
Total: 13:00	580m [vert]	3.8

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: ?
Sore Areas: Too hungover to tell, also contracted plague. EVERYTHING hurts.

Comments
Work up new years day hungover, as per the standard, but also having come down with the plague. Suffice it to say, I felt like death. Don't know if this workout had anything to do with it, but I'd like to think maybe yes? Either way, torched calories like a champ! [I hope... as soon as I get my FuelBand back I'll know for certain]

20:00 Jump Rope + Total-Body Circut

So apparently, when I don't write down what I'm doing, I tend to do the same workouts over and over. I can't tell you how many times I've done my two standard stationary bike/treadmill workouts these past weeks, but it's waaay too many. Yes, they're tried and true and I know they get the job done, but they also make me Bored. And when I get Bored, I resent having to go to the gym at all and end up eyeing the ellipticals because if I use those, I can probably take out a good chunk of my book while 'working out' and it still counts because something >> nothing, right? ...right?

So I'm trying to find more workout inspiration between the holidays. I'd love to find more entertaining things to do at my gym that don't require much planning on my part, but my Gold's is fairly bare-bones and I can't stand the cheerleader that runs 'Body Aerobics'. Yes, I could get up at 5 AM the one day a week they offer Zumba, but let's be honest, that's not going to happen. Instead I'm turning to the interwebz to motivate me. I'm hoping I can change it up enough to keep myself entertained and not-fat through the dark hours of winter [true story: sunset at 4:47, approximately 73 minutes before I'm allowed out of my cage].

This workout was inspired by this one by the Fitnessista. I kept her idea of the jump rope/circuit combo, but I'm putting a jump rope session between each circuit instead of just after the first one - it should go jump rope [8 minutes], circuit 1, jump rope [6 minutes], circuit 2, jump rope [6 minutes], circuit 3(, jump rope [6 minutes]? Maybe if I'm not dead). I also changed up the exercises a bit to hit more muscle groups.

Here's to hoping there will be enough floor space today to use the jump rope!

Pre

Energy Level [1-5]: 4

Sore Areas: none. 

Yesterday: No alcohol. No exercise. Lots of sitting on an airplane.

Environment: Indoors.

Workout
Equipment: kettlebell - 20lb; dumbbell - 20lb, 15lb; jump rope
Work Time: 20:00+

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Jump Rope	:15/:15 x16/12/12 rounds	:20/:10 x 16	:20/:10 x 12	:20/:10 x 12
1. Kettlebell Swings	15 - 20lbs [KB]	15 - 25lbs	15 - 25lbs	15 - 25lbs
1. DB Squat + Overhead Press	12 - 20lbs [DB]	12 - 20lbs	12 - 20lbs	12 - 20lbs
1. Standing Oblique 'Crunch'	20 - 15lbs [DB]	20 - 20lbs	20 - 20lbs	20 - 20lbs
2. DB Row	15 - 20lbs [DB]	15 - 20lbs	15 - 20lbs	15 - 20lbs
2. 1-Leg DB Deadlift	12/side - 15lbs [DB]	12 - 15lbs	12 - 15lbs	Standing Deadlift 15 - 20lbs
2. Overhead Tricep Press	12/side - 15lbs [DB]	12 - 15lbs	12 - 15lbs	12 - 15lbs
3. Pushups	12	12	12	12
3. V-up Situps	15	12	12	12
3. Opposite Weight Lunges	10/side - 15lbs [DB]	10/side - 15lbs	10/side - 15lbs	10/side - 15lbs

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

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

Comments

26:00 Row + My Triumphant Return

Well, it's been one hell of a few weeks. Had a fairly successful move over Labor Day weekend -- if the current state of shambles the house is still in today counts as 'successful'. Ran my fall triathlon just over a week ago -- set a personal best time! 3 hours and 3 minutes (and some seconds. Probably). I compared my splits this year against years past and found that most of my time gains were during the transitions and not actually during the swim/bike/run, but I'll take what I can get. Considering that my 'prep' the week and a half before the race consisted of exercising once (one time. 1. uno. In 2 weeks. Might be some sort of personal anti-record) and eating nothing but take-out because all my food/cooking implements were still boxed up, I'm pretty pleased. And boyfriend even finished without drowning! Took him about 4 hours, but he's using it as an 'unfit' baseline. He promises to do better next time.

I took a week to recover -- spent an hour leisurely biking at the gym last Wednesday and went for a very short run last Thursday to work out some of the kinks, but that was about it. This week I'm back at it full-force.

Because I don't really have anything to train for anymore, I'm likely going to change up my workouts more. Dog still enjoys our runs, but I might lift more weights than I was. Perhaps take a class or two, even if I'm not wholly convinced they're burning any of ze calories.

Today I'm going to keep it short because Boyfriend and I have decided to tackle the last few (many) boxes taking up space in the living room today. Rowing machine + some ab work because my core desperately needs some attention.

Pre

Energy Level [1-5]: 4

Sore Areas: none

Yesterday: Wedding -- wine, beer, cake, chocolate, etc. etc.

Environment: Indoors - finally fall!

Workout
Equipment: rowing machine
Work Time: 31:00
Level: 8

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-	+ 0 = 1490
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	+ 1450 = 2940
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	+ 1490 = 4430
19:30 - 22:30	~2:30
22:30 - 24:30	~2:15
24:30 - 25:30	~2:00
25:30 - 26:00	1:50-	+ 1420 = 5850

Core:

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Spider Pushups [x16]

Post
Energy Level [1-5]: 4
Stretch Time:8:00
Total Time: 60:00

Day After
Sore Level [1-5]: 2
Sore Areas: Back, Legs

Comments
A good first step to get back on the bandwagon! A little sore, but that's to be expected since I haven't done much recently. Plus I don't think sitting at my desk for hours at a time is doing me any favors -- need to look up ways to fix that...

Spartacus Workout

I apologize that this workout has monopolized my lifting routine for the past few weeks. Things have just been crazy busy so I don't have a lot of time to devote to lifting, but with the race looming I don't want to skimp out on things either. After moving finishes this weekend, and the tri next weekend, I should get back to mixing things up again. Expect more 15-minute workouts and maybe more jump roping. Until then... here's the usual. I've upped my goals for a few of the exercises -- here's to hoping I'm stronger than I was when I started!

Workout
Equipment: dumbbell: 30lb [x1], 15 lb, 12 lb [hex]; 18lb medicine ball
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Plie Goblet Squat	20 - 30lbs [DB]	22 - 25lbs	24 - 25lbs
Mountain Climber	110
Single Arm DB Swing	15/side - 18lb med. ball
T-pushup	12 - 12lbs [hex DB]
Split Jumps	52
DB Row	35 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	13/side - 15lbs [DB]
Standing Oblique 'Crunch'	12/side - 8lb med. ball
Explosive Overhead Press	22 - 15lbs [DB]

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Half-Laying Leg Circles

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

Comments

35:00 Bike

Epically bad day today. Found out that I got passed over for a promotion I was assured I had earned. And mostly due to the fact that I'm intimidating. So upsetting. Guess I have to try to up the sunshine and rainbow output of my cube.

And then I realized I forgot a sports bra once I got to the gym. Fail. So much for the running workout I had planned.Well, I was there already and if I went home there was bound to be a bottle of wine or two involved, so I switched everything up to a biking workout.

Pre

Energy Level [1-5]: -100

Sore Areas: none. 

Yesterday: No alcohol. No exercise.

Environment: Indoors - warm.

Workout
Equipment: stationary bike
Work Time: 35:00
Program: Manual 
Level: 14

Minutes	Intensity [RPM]	Distance Traveled [mi]
0:00 - 3:00	75
3:00 - 5:00	90
5:00 - 6:00	100
6:00 - 6:30	110+	2.06
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	+ ? = ?
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	+ ? = ?
19:30 - 22:30	75
22:30 - 24:30	90
24:30 - 25:30	100
25:30 - 26:00	110+	+ ? = 8.15
26:00 - 29:00	75
29:00 - 31:00	90
31:00 - 32:00	100
32:00 - 32:30	110+	+ 2.0 = 10.15
32:30 - 35:00	~70	+ .65 = 10.80

Post
Energy Level [1-5]:0
Stretch Time: 5:00
Total Time: 40:00

Day After
Sore Level [1-5]: 1
Sore Areas: Legs, Back

Comments
Still depressed. But at least I burned off some of the wine I consumed. And I packed THREE boxes. Nine million more to go. Progress.

Soccer + Errand Running = Workouts

After the Spartacus on Tuesday, my aching obliques and I chose to go play soccer on Wednesday. It was 'playoff' week, so we were playing a pretty good team. We lost, but I think I got in a solid 40:00 of sprinting around, so that kind of counts as a workout? Add in the 7 mile round trip bike ride (I might have gotten lost on the way there...), and it totally counts!

Thursday I took a rest day, but today (Friday) was kind of crazy. As I've mentioned, I'm moving at the end of the month. Finally found a place (yay!) and they were willing to hand over the keys a week early (double yay!), but I had to get them from a far-away not-metro-able part of the city (boo!). So I used that errand as an excuse to take a half-day from work and spend 2 hours biking around accomplishing things. Got the parking permits for the moving van, picked up the keys, grabbed some wine... productive afternoon, if I do say so myself. AND my Schwinn and I managed to cover almost 12 miles, including a fair stretch of uphill trekking. Check it out:



Elevation ranges from -3 to +210 feet over the course of the ride.

Family and friends visiting this weekend, so it's unlikely I'll pretend to be healthy at any point, but definitely getting back into it Monday. One more hard week of workouts before the triathlon, eek!

Spartacus Workout

I didn't end up swimming yesterday as planned -- the pool doesn't open until 7:30 on Tuesdays and I didn't feel like wasting that much time waiting around. So instead I did my new favorite lifting routine: Spartacus!

I'm *still* trying to find a good twisting lunge replacement. I just can't get the reps I'm looking for because I take 948 years to lunge and come back up. So this week I'm going to try the (very basic) standing oblique crunch -- I'm sure you know the one: you stand, lean as far as you can to one side, then come back up to vertical. Easy!

Workout
Equipment: dumbbell: 25 [x1], 20 [x1], 15 [hex];
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]	20	20	20
Mountain Climber	100	114	112	92
Single Arm DB Swing	15/side - 18lb med. ball	14/side	13/side	13/side
T-pushup	12 - 12lbs [hex DB]	11	10	8
Split Jumps	50	52	53	43
DB Row	30 -15lbs [DB]	39	35	36
DB Side Lunge	10/side - 15lbs [DB]	9/side	9/side	8/side
Plank Row	13/side - 15lbs [DB]	14/side	11/side	10/side
Standing Oblique 'Crunch'	10/side - 8lb med. ball	10/side	10/side	10/side
Explosive Overhead Press	20 - 15lbs [DB]	22	20	20

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Half-Laying Leg Circles

Day After
Sore Level [1-5]: 3
Sore Areas: Obliques

Comments
Well those oblique leans might be easy, but apparently they're very effective -- my abs hurt like hell! As far as the workout went -- you might be able to tell that I died sometime mid-third set. Don't know if it was because I haven't done this in awhile or because I forgot to drink enough water, but set 3 was Rough. I found myself considering giving up a lot. Bad news. Next time will be better!

Workout Wrapup #2

Here's a problem I'm finding with some of my workouts -- they make BORING blog posts. I've worked out three times [four if you count the one I will do today] since my last post [last Wednesday, today is Tuesday], and the only one that could possibly be charted was yesterdays. The rest were just, there. So here are some partial posts about the past few days.

Last Thursday I went for a run. It was hard, I didn't want to do it, and there was a lot of other crap going on in my lift at the time [we got offered a house, which is great! But the kitchen SUCKS. A LOT. And I love to cook. Is it worth it...?] so my plans to go to the gym went phhhhhibt. Instead I went home to see if boyfriend could instill some inspiration in me. Which he did, sorta, by shaming me with the 5 miles he had run/walked the day before. Was I going to let him run more than me? Sigh. Fine. No. So I grabbed the dog and we purposefully went one block farther than he did. Looking back it was kind of an easy run, and I probably could have gone farther, but my heart wasn't in it. Still went a touch over 5 miles though, which isn't too shabby. But it was slow-ish and isn't much to talk about.

Friday we went to a baseball game. There were nachos involved. And beer. Healthiness, not so much.

Saturday was one of those days where you're forced to get up early to do one thing [signed the lease for the place above -- decided to go for it, even though it's not perfect. I can deal with it for a year], do three dozen other things as well, look up at the clock sure the day is over and find that it's only like noon. Given that, when boyfriend and I got our bikes back from their tuneups with plenty of daylight still left, we decided to suit up and go for a ride. Covered a little more than 20 miles, all told, at a fairly good clip. it was boyfriend's first 'long' bike ride, and I was really proud of him! He's taking the fact that I signed him up for a triathlon and called it a gift like a champion. T-minus 19 days!

Sunday funday. No words necessary.

Yesterday I rowed for the first time in a bit. I'm going to chart it so that I can compare it to some of the other workouts, but I wasn't on top of my game enough to record all the details. Was a fairly standard pyramid interval though, and I think I was hitting some decent distances.

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-	+ 1440 = 2870
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	+ 1420 = 4290
19:30 - 22:30	~2:30
22:30 - 24:30	~2:15
24:30 - 25:30	~2:00
25:30 - 26:00	1:50-	+ 1425 = 5715
26:00 - 29:00	~2:30
29:00 - 31:00	~2:15
31:00 - 32:00	~2:00
32:00 - 32:30	1:50-	+ 1440 = 7135
32:30 - 34:20	~2:30	+ 365 = 7500
34:20 - 35:00	~2:30	7620

Hey consistency! I like that in a workout, actually. I like to pretend it means I'm not tiring as quickly as I could be. Although I was definitely struggling during the 3rd/4th pyramid. Feel the forearm burn!

I think today I'm going to swim. Again, a boring entry. But necessary...

Workout Wrapup + Spartacus

It's been a crap month. There's no excuse for it, it just has been. Three weeks later and I still don't have anywhere to call home next month and I think the stress is getting to me. Instead of planning workouts all my spare time has been devoted to canvassing Craigslist in an effort to find a place that I can both afford and bear to live in. Harder than I thought it would be. Plus we've been rejected from the only two places we were really excited about, which was disappointing. Back to the drawing board...

Moving has been affecting my workouts too. I think I only made it 2 or 3 times last week -- I can't even remember! I know there was a decent run in there -- around 6 1/2 miles or so -- as well as a halfhearted lift. I might have jumped up and down at the park too? I can't remember. I do know that Monday I swam. It was a fairly slow 100 x 20m. Our pool does this stupid thing where they make the lanes go across the pool during public hours, using the short side of their 25 x 20m pool for lanes. I never noticed how much I counted on those giant +s to tell me where the walls were until they were gone. I must have nearly brained myself half a dozen times...

Pre

Energy Level [1-5]: 2

Sore Areas: Stress headache.

Yesterday: Slug. No alcohol, no exercise.

Environment: Indoors. Not too hot outside though.

Workout
Equipment: dumbbell: 25 [x1], 20 [x1], 15 [hex];
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]	18	21	22
Mountain Climber	100	107	107	110
Single Arm DB Swing	10/side - 20lbs [DB] 18lb med. ball	14	13	13
T-pushup	10 - 15lbs 12lbs [hex DB]	11	10	9
Split Jumps	40	46	44	50
DB Row	30 -15lbs [DB]	32	31	32
DB Side Lunge	10/side - 15lbs [DB]	8	8	8
Plank Row	10/side - 15lbs [DB]	30	24	24
One-Arm Overhead Lunge	12/side - 15lbs [MB]	11	5	7
Explosive Overhead Press	20 - 15lbs [DB]	20	20	20

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 3.5
Stretch Time:  10:00
Total Time: 57:00


Day After
Sore Level [1-5]: 2
Sore Areas: Legs

Comments
So glad I actually got to the gym and did this, it made me feel better about almost everything! Haven't done it in awhile, so I was a bit worried I wouldn't be as good as last time, but I think I held up. The only thing I still can't figure out is what to put in the next-to-last position. They're supposed to be twisting lunges, but I lunge so slowly I can't get a decent number in during the :50. So I switched it out for one-arm overhead lunges today, which according to Self are kind of the 'advanced' version of the previous move in that they work the same muscles but are harder, but they EXHAUSTED my shoulders and my overhead presses were excruciating. So that spot is still up for debate...

I'm also disappointed we don't have 15lb hex dumbbells -- I thought we did! Guess I'm stuck using the 12s for my pushups -- I'll just have to do them faster if I want to get better.

Upper Body/Core Lift

Seems like I can't help but fall behind on updating! The past couple of weeks has been hard -- my landlord has decided to sell the house I'm in, so between trying to find time to see new places for me (and dog. and boyfriend) and having to be home for the realtor to 'contain the beasts' (dogs), stress has been through the roof. I've been exercising, posts have been accurate, they might just have been posted two or three days late. This is my attempt to rectify the situation.

Today I think I'm going to stick to a basic upper body/core workout. Between the run I did yesterday (on top of the miles and miles I walked around on Saturday) and the cold I seem to be fighting off (who gets sick in July? Seriously, body? There's no one else to catch anything from!) my legs are shot and everything just aches. So I'm going for a something > nothing workout, hopefully I'll be more on top of my game later in the week. My kindle refuses to load, so I'm just going to use the same workout I did here. It's from Women's Health, and hopefully I'll finish faster this time around.


Pre

Energy Level [1-5]: 2 - sick, tired, 

Sore Areas: Legs are exhausted

Yesterday: One beer, cardio

Environment: Indoors -- not terrible!

Workout
Equipment: dumbbells:10, 17.5; medicine ball; step
Work Time:

Upper Body	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing Lunge + Cross Shoulder	10/side - 10lbs
Lateral Raise	10/side - 10lbs
Bicep Curls	10 - 17.5lbs
Step Walkovers	16/side
Standing V-Pull	15 - 25lbs
Cobra Pushups	10
Tricep Pushdown - Both Grips	15 - 25lbs [x2]
Time	7:30 [x2]

Abs	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Reverse Wood Chop	10/side - 18lbs [med ball]
Single Arm Lunge	10/side - 10lbs
Reverse Plank + Leg Lift	10/side
Single Arm Bent Over Row	12/side - 17.5lbs
Half Seated Leg Circles	12/direction
Plank Twists	10 [x3 sets]
Time	7:30 [x2]

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

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

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

Comments

30:00 Stationary Bike

I thought that since I started the week doing pyramid intervals, I would keep it going. Going to try to beat the times/distances I did in this workout.

Not really much else to say today, so let's get started...

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: Exercise, no alcohol.

Environment: Indoors - warm.

Workout
Equipment: stationary bike
Work Time: 30:00
Program: Manual 
Level: 14

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+	1.93
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	+ 1.72 = 3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	+ 1.90 = 5.75
19:30 - 22:30	75
22:30 - 24:30	90
24:30 - 25:30	100
25:30 - 26:00	110+	+ 1.95 = 7.70
26:00 - 30:00	~ 85	+ 1.13 = 8.83

Post
Energy Level [1-5]: 
Stretch Time: 0:00
Total Time: 40:00

Day After
Sore Level [1-5]: 2
Sore Areas: Legs

Comments
Not a bad workout -- felt pretty good throughout and didn't hit any major energy slumps. I like these workouts because I like to think they better approximate long-distance biking (or running), which is what I have to do in 4 weeks (eek!). The average pace here during the 'work' part of the workout (minutes 0 - 26) was just shy of .3 mi / min. If I extrapolate, that means I should be able to do the 40k bike in about 84 minutes. That would be a time I'd be happy with! I think I'm going to stick with this style of workout for the next 4 weeks leading up to the tri; going to try to add a interval or so every week.

30:00 Park Workout

The original plan for today was to go lift heavy things at the gym, but I'm currently house-hunting as was invited to an open-house at the last minute. The open house is near my current place, which is not near the gym, so going back OUT of my house after leaving work early and being nearby would have been an effort of will I do not possess. Plus, my dog looked lonely. To the park!

I adapted this workout from one I found on one of the food blogs I follow: The Part-Time Housewife. Every week she puts out a new workout in her 'Sweaty Saturday' column. I didn't quite like the original workout as it was presented -- I didn't think it was evenly balanced between plyometric exercises and static ones, so I shuffled things around a bit and made it my own. I also didn't feel like busting out the timer for only part of a workout, so I switched some of the timed sets to reps.

Pre

Energy Level [1-5]: 3

Sore Areas: None, really.

Yesterday: Baseball game! Alcohol, no exercise.

Environment: outside -- so humid I almost gave up halfway through the first set because I felt as if I needed gills to breathe.

Workout
Equipment: jump rope (optional)
Work Time:~30:00

	Actual
Exercise Name	Set 1: Reps	Set 2: Reps
Jumping Jacks	50	50
Plank	1:00	1:00
Jump Rope	100	100
Pushups	12	12
Jump Rope	100	100
Plie Squats	25	25
Mountain Climbers	100	100
Plie Squats on Toes	25	25
Burpees	10	10
Curtsey Squats	20/side	20/side
Split Jumps	30	30
One-Leg Calf Raise	25/side	25/side
Jump Rope	100	100

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


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

Comments
This workout definitely took longer than I thought it wood. Partially because the dog was being needy and I couldn't get through a dozen turns of a jump rope without him getting in the way, demanding I throw his ball, but also because it turns out jump roping is hard! I kept tripping over it, or over my own feet, or getting it caught on a branch or something. I'll likely do this workout again, but I'd like to get it going quickly enough that I can do 3 sets in a reasonable amount of time. Or I'll transfer it into a HITT workout and go for time instead of reps. Either way, I hope next time it outdoor temp is less than 95 with 90% humidity. That would help.

40:00 Treadmill

Time to get back to it, after a poor showing last week. Plus I'm starting to get nervous because the tri is in 6 weeks and I don't know if I'm entirely ready yet. Time to start putting in some block workouts and hit the pool!

Retrying the pyramid intervals I attempted here, only I'm not doing the rowing today. That's for Friday, if I have all my plans together.

Pre

Energy Level [1-5]: 3

Sore Areas: none, really

Yesterday: Sunday funday -- Alcohol, Pizza, No exercise

Environment: indoors -it's hot again

Workout
Equipment: Treadmill
Work Time: 40 min.
Program: Manual
Incline: 2.0-3.0

Minutes	Intensity: MPH [time]	Incline: °	Total Distance (mi.)*
0:00 - 3:00	6.5	2.0	.31
3:01 - 5:00	7.5	2.0	.56
5:01 - 6:00	9.0	2.0	~.71
6:01 - 6:30	10:00	2.0	~.79
6:31 - 9:30	6.5	2.0	~1.12
9:31 - 11:30	7.5	2.0	~1.37
11:31 - 12:30	9.0	2.0	~1.52
12:31 - 13:00	10.0	2.0	1.6
13:01 - 15:00	3.8	2.0	1.74
15:01 - 18:00	6.5	2.0	~2.07
18:01 - 20:00	7.5	2.0	~2.31
20:01 - 21:00	9.0	2.0	~2.46
21:01 - 21:30	10.0	2.0	~2.54
21:31 - 22:00	0.0	2.0	~2.60
22:01 - 25:00	6.5	2.0	~2.93
25:01 - 27:00	7.5	2.0	~3.18
27:01 - 28:00	9.0	2.0	~3.33
28:01 - 28:30	10.0	2.0	3.45
28:31 - 31:00	3.8	2.0	~3.6
31:01 - 33:00	4.0 side shuffle [R -1:00] side shuffle [L - 1:00]	2.0	~3.73
33:01 - 36:00	4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.5	~3.95
36:01 - 39:00	5.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.5	~4.2
39:01 - 40:00	5.0 backward	3.0	4.3

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 2
Sore Areas: Back, but probably just from sitting all day

Comments
I've had runs cover farther distances in 40 minutes, however I was averaging around 8:15 min/mi for the intervals. The second set of those was hard though -- I had to take 5-10 second breaks in the middle of the 3rd 9:00 interval, as will as at the end of each section of the last set. Overall though, not bad.

Spartacus Workout

Well, I've been bad this week. Time to pay the price. But, hey, at least I had fun!

So it's very rare that I repeat a workout as often as I've done this one, but I really enjoy it! 30 minutes, in, out,  on my way. I'm going to slightly modify it today -- I'm going to concentrate on making my split jumps deeper, more like lunges, so I'm aiming for fewer of them. I'm also getting rid of the lunge + twist, since I can't seem to do that with anything even remotely approaching speed, in favor of some reverse wood-chops. Same twisting motion, similar leg work, but I might be able to do them faster. We'll see.

Pre

Energy Level [1-5]: 3

Sore Areas: Back? From working, not working out, most likely. Stupid desk job...

Yesterday: Alcohol, no exercise.

Environment: indoor - ? I haven't been outside today.

Workout
Equipment: dumbbell: 25 [x1], 15, 10 [hex]; medicine ball
Work Time: 32:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]
Mountain Climber	100
Single Arm DB Swing	10/side - 15lbs [DB]
T-pushup	10 - 10lbs [hex DB]
Split Jumps	40
DB Row	30 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	10/side - 15lbs [DB]
Reverse Woodchop	12/side - 20lbs [MB]
Explosive Overhead Press	20 - 15lbs [DB]
Swiss Ball Rollout
Swiss Ball Russian Twist
Plank + Opposite Lifts
Prone Cobra
T-Plank L
T-Plank R

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 4
Stretch Time:  10:00
Total Time: 55:00


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

Comments
I got to the gym and opted to change this workout slightly. Instead of doing 3 sets of the lifts and one set of abs, I added the 6 minutes of abs to the bottom of the workout and did 2 sets of 16 minute intervals. I was kind of in a hurry, and for some reason 2 sets of 16 minutes seemed like a better idea than 3 sets of 10 minutes + 6 additional minutes. Those 4 minutes I saved really helped... probably...

20:00 Row, 20:00 Bike

Ugh. Mondays. Between wanting to finish this book I'm 83% of the way though and having to deal with a crazy landlord who's trying to sell my house while I'm still it in, I can say that I'm not super pumped about having to go torture myself. Add that to the fact that hate repeating workouts and used all of my major apparatuses last week so I can't decide what I want to do today, and the gym is turning into a chore. However I have plans tomorrow and Wednesday and will only mange to fit in a short workout if any, so I feel as if I must go.

Going to do an interval workout today. Haven't recorded a rowing workout with these intervals yet so we'll see how the distances compare to the 3-2-1 pyramid-style workouts I usually do. The bike will be comparable to this workout, only shorter. Going to aim for 6 1/4 miles in 20 minutes.

Pre

Energy Level [1-5]: 3

Sore Areas: none

Yesterday: Sunday Funday - alcohol, no exercies

Environment: Indoors - not cool

Workout
Equipment: rowing machine, bike
Work Time: 40:00
Bike Program: Random Hill
Level: rower - 8; bike - 15

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30	+0 = 614
3:00 - 4:00	~2:15
4:00 - 5:00	2:00-	+ 475 = 1085
5:00 - 6:00	~2:30
6:00 - 7:00	~2:15
7:00 - 8:00	2:00-	+ 675 = 1760
8:00 - 9:00	~2:30
9:00 - 10:00	~2:15
10:00 - 11:00	2:00-	+ 660 = 2420
11:00 - 12:00	~2:30
12:00 - 13:00	~2:15
13:00 - 14:00	2:00-	+ 580 = 3100
14:00 - 15:00	~2:30
15:00 - 16:00	~2:15
16:00 - 17:00	2:00-	+ 670 = 3770
17:00 - 18:00	~2:30
18:00 - 19:00	~2:15
19:00 - 20:00	2:00-	+ 675 = 4445
20:00 - 20:14	2:00-	+ 55 = 4500

Bike:

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-5:00	5: ~80	1.34
5:01-10:00	10: 110+ [20 sec] 0: 35 [10 sec]	2.75
10:00-15:00	5: ~80	4.00
15:01-20:00	10: 110+ [20 sec] 0: 35 [10 sec]	5.45
20:00-25:00	5: ~75	6.65

Post
Energy Level [1-5]: 3
Stretch Time: 5:00
Total Time: 55:00

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

Comments
Workout was kind of 'enh'. Didn't get nearly as far as I wanted to in the 20 minutes even though I downgraded the level of hilliness to 15 instead of my usual 16. Hopefully I'll be faster on the course -- it's fairly flat, so that should help.

I realize I've been bad about updating this week, but it's because I've been bad about working out this week... instead, on Tuesday, I went and saw Magic Mike, which was highly entertaining. He just wants to sell his furniture! LEGITIMATE BUSINESSMAN! Talkin' about loans and shit. Wednesday I have a company happy hour. I might fit in a workout, but it depends on how my day goes. Otherwise, back to it on Thursday and hopefully have Saturday to make up for my transgressions...

40:00 Stationary Bike

My original plan was to take the day off today and go to trivia, but sadly that fell through. Combine that circumstance with the fact I remembered I wouldn't be able to work out Friday because I'm going to a baseball game, and it was decided it would probably be best if I did *something*.

Since I managed not to completely wreak my legs yesterday, but aren't in top form, I'm going with a steady-state workout. I find those kind of workouts less physically demanding overall, but with the potential for a real mental challenge. I get bored very easily. Usually when I run outdoors I can distract myself through 5 or 6 miles with keeping my dog away from squirrels and trying to remember how many songs I've listened to, but our most recent heatwave has pushed the temp over 100 degrees (AGAIN) so neither pup nor I feel up to romping about outdoors. Instead I'm grabbing my trusty Kindle and an easy-to-follow fantasy novel (Outlander, anyone?) and spinning it out on the bike.

Pre

Energy Level [1-5]: 4

Sore Areas: Legs, Upper Back

Yesterday: Minimal Alcohol, HITT Lifting

Environment: indoors - hot/humid

Workout
Equipment: Stationary Bike [LifeFitness]
Work Time: 40 min.
Program: Random
Level: 14

Minutes	Intensity [RPM]	Distance Traveled [Mi.]
0:00-18:50	70-80	5.0
18:51-40:00	70-80	10.34

Post
Energy Level [1-5]: 4
Stretch Time: 0 min.
Total Time: 40 min.

Day After
Sore Level [1-5]: 2
Sore Areas: Legs

Comments
Wasn't really trying to keep track of the distances, but I did happen to notice when I hit 5 miles so I thought I'd include it. Extrapolating from that distance, I should have made it an additional 1/3 of a mile. I'll chalk the difference up to the fact that the first 2 or 3 minutes of the workout is a 'warmup' and has very little resistance. ZOOM!!

Given that I went 10 1/3 miles in 40 minutes, that means I should be able to finish the tri distance of about 25 miles (40k, to be exact), in just under 97 minutes. Since last year it took me 82 and change, the year before 88, it looks like I'm slacking. Should be able to hit nearly 12 miles in 40 minutes. T-minus 6 1/2 weeks...