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

25:00 Incline Treadmill + Butt Tone

Still having weird outside-the-shin issues that I blame on that drunken Satuday hike. So, obviously, to test my theory, I'm going to do a incline treadmill workout. If I can feel those muscles hurt, that's what I'm going to blame. If not, well, blame the gremlins?

Pre

Energy Level [1-5]: 3

Sore Areas: pseduo-shin splints

Yesterday: Biking. Cardio!

Environment: indoors

Workout
Equipment: Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.5	6.0 [1:00] 12.0 [1:00] 18.0 [1:00]	~.18
3:01 - 5:30	3.0	24.0 [1:00] 30.0 [1:00] 6.0 [:30]	~.3
5:31 - 8:00	3.5	6.0 [:30] 12.0 [1:00] 18.0 [1:00]	~.44
8:01 - 23:00	3.0 [2:30] 3.5 [2:30] x3	24.0 [1:00] 30.0 [1:00] 6.0 [1:00] 12.0 [1:00] 18.0 [1:00] x3	~1.26
3201 - 25:00	3.0	24.0 [1:00] 30.0 [1:00]	~1.36
Total: 15:00	3.26 [avg]	18.8 [avg]	1.36 mi [1200 vert. m]

Toning Bonus:

Exercise	Reps
Bridge	30
Side Leg Lift	20/side
Side 'Clam' Lift	20/side
Bridge + Sway	30
Table Position Hamstring Curl	20/side
Table Position Leg Raise	20/side

Blogilates - Perky Butt + Long Lean Legs
Blogilates - What Makes You Bootyful

Day After
Sore Level [1-5]: 1
Sore Areas: none

Comments
Well, either it wasn't the hike or the walk worked out the last of the soreness, because my legs don't hurt at all. A little bummed though - I would have thought my hamstrings would have hurt at least a little bit. Especially since the two mini butt workouts I did were killer - I could barely bridge by the end! Better luck next time, I guess.

45:00 Run

It's been kind of an up-and-down day - started ok, but hit a slump early afternoon and didn't even have the energy/focus to decide what I wanted for dinner, much less plan some sort of workout. Luckily, I found something fun to do which elevated my spirits and my energy level, which carried over to the gym! I haven't pounded out an interval workout for awhile - probably the result of too many excuses, but it seems like I'm either exhausted or sore most of the time. With the GUR coming up in two weeks which will require at least one crazy sprint somewhere, I figured now was as good of a time as any to get back into it. Hopefully I can fit in two or three more workouts with actual running involved before then, just to get my legs back under me!

Pre

Energy Level [1-5]: 3

Sore Areas: None

Yesterday: Long work hours, a lot of sitting...

Environment: Indoors, beginning of the hottest week of the year (thus far)

Workout
Equipment: treadmill
Work Time: 45:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~ .31
3:01 - 9:00	9.5 [1:00] 6.5 [1:00] x3	3.0 [2:00] 2.5 [2:00] 2.0 [2:00]	1.0 [@ 8:03] ~ 1.10
9:01 - 10:00	4.0	3.0	~ 1.17
10:01 - 11:00	6.5	3.0	~ 1.27
11:01 - 15:00	9.5 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	~ 1.81
15:01 - 16:00	4.0	3.0	~ 1.87
16:01 - 17:00	6.5	3.0	~ 1.98
17:01 - 21:00	9.2 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	2.0 [@ 17:06] ~ 2.51
21:01 - 22:00	4.0	3.0	~ 2.57
22:01 - 23:00	6.5	3.0	~ 2.68
13:01 - 27:00	9.0 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	3.20
27:01 - 28:00	3.5	2.0	~ 3.26
28:01 - 30:00	3.5 side shuffle R [1:00] side shuffle L [1:00]	2.0	3.40
30:01 - 33:00	4.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~ 3.60
33:01 - 36:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~ 3.82
36:01 - 37:00	5.0 backwards [1:00]	2.0	~ 3.90
37:01 - 38:00	5.0	2.0	~ 3.99
38:01 - 43:00	10.0 [:20] rest [:10] x8	2.0	~ 4.825
43:01 - 45:00	4.0	2.0	4.95
Total: 45:00	7.11 [running avg.] 6.6 [total avg.]	2.25 [avg]	4.95

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

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

Comments
Well, that was hard. But I was kind of expecting it - I can't bike for 3 weeks straight and expect that to translate directly into being a running phenom. I was happy with my overall pace, even if I had to scale back the sprinting pace after the first few intervals. Won't lie - for the last 2 1/2 sets of intervals, I also hopped onto the rails for the last :05 of the sprint and the first :05 of the run, just so I could hit the numbers without falling on my face (and catch my breath...). That would have been ugly...

30:00 Row + Upper Body Tone [TIU]

Upper body workout is ToneItUp's String Bikini workout.

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment: indoors

Workout
Equipment: Rowing Machine, Resistance Band
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:13
5:01 - 6:00	2:20
6:01 - 20:00	Repeat 3:00 - 6:00 x 4.5	4845
20:01 - 21:00	2:25
21:01 - 22:00	1:55
22:01 - 30:00	Repeat 20:00 - 22:00 x 4	6850
Total: 30:48	2:12 min/500m [avg]	7000

Arm bonus! With resistance band:

Exercise	Set 1 : Reps	Set 2 : Reps
Side Leg Lifts	20	20
Back Leg Lifts	20	20
Bicep Curls	7 full, 7 upper, 7 lower	7 full, 7 upper, 7 lower
Chest Flys	20	20
Tricep Flys	20	20
Lat Pulls	20	20

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

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

Comments

ZCUT #7 + Total Body Kettlebell + 15:00 Stairs

I finally have some more time this week to get to the gym! It's been a busy few days -- after a strong start to the week I took of Wednesday as my rest day, only to have my best intentions corrupted Thursday when boyfriend and I decided to get in on the NCAA March Madness excitements and watch some games at a bar. Luckily, all was not completely lost -- on Wednesday I did take the dog for a 2 mile walk, and yesterday I managed to fit in ZCUT #1 before heading to the bar. It's supposed to be a stand-alone workout, right? So I can kind of pretend I did something good for me? Because going to the bar and eating a mountain of nachos? ...err....

Anyway, to make up for it I plan on hitting the gym hard today, and hopefully Saturday too! In addition to today's ZCUT workout I'm also going to add in a kettlebell workout from Pumps & Iron that I've been anxious to try. I don't have a ton of experience with kettlebells, due entirely to the fact that up until about 3 months ago my gym kept them in one of the offices. What am I supposed to do with that? Can I just walk in and take one? Are they only for special trainer peoples? Is there some sort of test? I'm so confused! But then they moved them out into the open and I've been using them occasionally. Always nice to have extra options, right? Right!

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Minor amounts of jumping. Nachos.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Kettlebells - 25lb, 15lb
Work Time: 45:00

ZCUT #7 - 10:00 circuit

Exercise Name	Set 1: Reps	Set 2: Reps	Set 3: Reps
Sumo/Regular Squat Jump	10	10	10
Side-to-Side Hops	60	60	50
Burpee + Roll + Knee Tuck	4	4	4
Mountain Climbers	60	58	50
High/Low Planks	10	10	9

[numbers are approximate as I didn't have time to write them down]


Kettlebell Workout - Tabatta Style, :20/:10 x 8 each exercise

Exercise Name	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Walking KB Swings - 25lb	11	11	11	11	10	10	11	11
Figures 8's - 25lb	15	15	15	15	15	15	15	14
Windmills - 15lb	6 [R]	7 [L]	6 [R]	7 [L]	7 [R]	7 [L]	6 [R]	7 [L]
V-up + Russian Twist - 15 lb	4	4	4	4	4	4	4	4
High Pull	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]

[numbers are approximate as I didn't have time the energy to write them down]

Stairs

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	11 [60]	~6
1:01 - 2:00	13 [69]	~13
2:01 - 3:00	15 [78]	~21
3:01 - 4:00	18 [91]	~30
4:01 - 5:00	20 [101]	~40
5:01 - 15:00	repeat 0:00 - 5:00 x2	~80 ~120
Total: 15:00	80 steps/min [avg]	121

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 75:00

Day After
Sore Level [1-5]: 4
Sore Areas: Upper back, Quads

Comments
That was a beast and it was awesome! Definitely going to be trying this workout again. I'm mostly feeling it in my upper/mid back muscles, and a bit in the shoulders/quads. Funny story - after I was done with everything and stretching one of the gym trainers came by to introduce himself. He said he was the kettlebell trainer of the gym and invited me to enroll in his upcoming 8-week class session. In his words 'you should try Saturdays - it's the beginners class and we focus mainly on form.' So basically, someone who knows what they're doing called me out on the fact I have no clue. Awesome, thanks Anthony!

Blogilates - Arms/Back + 30:00 Incline Treadmill

Two days later and my quads are STILL complaining about the workout I gave them on Tuesday. Whiners. So today I'm going to try to hit my hamstrings to make up for it, which pretty much leaves me with the incline treadmill. I'll have to keep the pace down to keep quad effort minimal, which always makes me feel like a failure, but such is life. Since I have no obligations today, no cooking to do, and lingering I-haven't-worked-out-enough-but-eaten-like-a-fat-kid-anyway guilt, I'm also going to do an upper body workout.

The upper body workout is from Blogilate's 'FeelFabFeb' calendar (Feb 13th's workout, specifically). Unlike January, which flip-flopped between full body workouts and cardio workouts, February's calendar only has one day a week dedicated into cardio. The rest of the days work one or two muscle groups specifically with a little cardio tacked on to the end. Since I was planning on doing the treadmill anyway, I skipped the final cardio track.

Pre

Energy Level [1-5]: 4

Sore Areas: Quads. Still.

Yesterday: Quick abs, beer drinking.

Environment: Indoors.

Workout
Warmup: Walking to the gym.
Equipment: Incline treadmill.
Work Time: ??? + 30:00

FeelFabFeb Arms/Back - 2/13

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.5	6.0 - 12.0 [+ 3.0 every 1:00]	~.17
3:01 - 6:00	3.0	15.0 - 21.0 [+ 3.0 every 1:00]	~.32
6:01 - 9:00	2.5	24.0 - 30.0 [+ 3.0 every 1:00]	~.45
9:01 - 27.00	Repeat 0:00 - 9:00 x2		~.9 ~1.35
27:01 - 28:00	2.5	6.0	~1.31
28:01 - 29:00	3.0	3.0	~1.44
29:01 - 30:00	3.5	0.0	~1.5
Total: 15:00	3.0 [avg]	16.4 [avg]	~1.5 mi [1000+ vert. m]

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total in-Gym Time: 90:00

Day After
Sore Level [1-5]: 3
Sore Areas: Hamstrings, mid-back

Comments
Hamstring usage success! Not painfully sore this morning, but they definitely got used yesterday. I shall call it a win.

Also, again I get my ass kicked by freaking knee pushups. KNEE. PUSHUPS.

Full Body Lift + 15:00 Bike

I'm fully hydrated for the first time in 4 or 5 days and let me tell you, it feels great. Since I took it fairly easy yesterday (drinking-wise), I'm totally ready to hit this week hard to make up for my 3 days of debauchery. Although we did walk a TON - our house was about 2.5 miles to 'downtown' and we walked there or back at least once a day - so I don't feel as bad about it as I could. And I had fun, so, no regrets!

Today's workout comes courtesy of the Fitnessista -- it's the week 2 workout in her 'Winter Shape Up 2013' series. Yes, I did the week three last week and now I'm doing week 2 so I'm really the most terrible plan follower of all time, but I'm over it. Anyway, this workout is completed by doing the exercises one after the other without rest, then take a minute to catch your breath, and repeat. Then do it a third time.

-'180 Squat Jumps' - Squat jumps with a 180 degree turn. Reverse direction with every jump-- should never complete a full circle.
-'Side Plank Combo' - Start in a T-plank, bring top arm down into chest, turn body into regular plank-ish position, reach under/across body ("threading the needle" motion). Reverse back into T-plank, then bring top arm down side toward thigh while raising top leg, reverse back into T-plank.

It was suggested that I do a 15 minute HIIT workout after this was done, so I did. Original plan was to row, but they were both taken by the time I got over there so I did the bike instead.

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Travel day - no exercise.

Environment: Indoors

Workout
Equipment: dumbbells - 15lb; kettlebell - 20lb
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Kettlebell Swing	15 - 20 lbs	20 - 20 lbs	20 - 20 lbs	20 - 20 lbs
Side Lunge R + Upright Row	10 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Jump Lunges	15/side	15/side	15/side	15/side
Side Lunge L + Bicep Curl	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Plie Squat + Wide Row	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs
180 Squat Jumps	12/direction	12 + 10	12 + 10	10 + 12
Side Plank Combo: Reach Under -> T -> Leg Raise	10/side	10/side	10/side	10/side
Triceps Pushups / Pushups	10 / 10	8 / 8	8 / 8	8 / 8
Total time		8:00	10:00	11:00

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

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 1:00	60
1:01 - 2:00	100+	~.6
2:01 - 14:00	Repeat 0:00 - 2:00 x 6	1.13 1.71 2.28 ~2.88 3.38 3.90
14:01 - 15:00	60	4.06
Total: 15:00	~80 [avg]	4.06

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 65:00

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

Comments
Oof -- probably should have stretched, my quads are killing me! Not to the point where stairs are impossible, but they're definitely uncomfortable. I'll likely have to scale back what I was planning on doing today because I went too hard yesterday. Whoops. This is why I try to put the hard stuff at the END of the week so I have the weekend to recuperate. Guess I got a little overzealous. Oh well. I would definitely do this workout again, possibly with a heavier kettlebell. And I have no idea why I planned to do 10 lunges right and 12 left... counting fail.

25:00 Stairs

Another day in February, another hurried workout. I've got trivia tonight, but just enough time to slip in a little cardio. Hopefully there's a stair machine free today!

Pre

Energy Level [1-5]: 4

Sore Areas: 

Yesterday: Quick Lift, Mardi Gras chili and beer and cake

Environment: indoors

Workout
Equipment: Stair Stepper
Work Time: 25:00

Stairs

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	9 [51]	~5
1:01 - 2:00	11 [60]	~11
2:01 - 3:00	13 [69]	~18
3:01 - 4:00	15 [78]	~26
4:01 - 5:00	18 [91]	~35
5:01 - 6:00	20 [101]	~45
6:01 - 7:00	12 [65]	~51
7:01 - 8:00	14 [73]	~59
8:01 - 9:00	16 [83]	~67
9:01 - 10:00	18 [91]	~76
10:01 - 11:00	20 [101]	~86
11:01 - 21:00	repeat 6:01 - 11:00 x2	~127 ~168
21:01 - 22:00	13 [69]	~175
22:01 - 23:00	13 [69] side-step right	~182
23:01 -24:00	13 [69] side-step left	~189
24:01 - 25:30	13 [69]	200
Total: 25:30	avg: 15 [78]	200

Post
Energy Level [1-5]: 
Stretch Time: 
Total Time: 35:00

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

Comments

15:00 Upper Body Lift + 35:00 Run

So I'm trying a new thing, we'll see if it sticks. *If* I have the time (and some days that's a pretty big if), I'm going to try and sneak in 10-15 minute muscle-specific lifting sessions before my cardio workouts. Arms or abs, most likely. Maybe back.

The reason I'm trying this new thing is because I feel like, by and large, my cardio routines stress my legs -- running, biking, climbing stairs? All mostly leg-centric activities. Rowing is the only one that I feel hits a few other major muscle groups, but I can't do that every day or I'll get bored (plus, there's this one guy at the gym that just OWNS the rowing machine. For two hour stretches. Just KILLS IT. Rowing and rowing above his head and rowing with one arm and rowing and twisting and rowing in ways I'm pretty sure that machine is not meant to be rowed. AND he does it all in khaki cargo shorts and sandals! Not, like, flip flops, obviously, but those outdoorsy ones you'd get from REI that are like hiking boots with holes in them. You know, they're made of leather and have a real sole and... no? Well, regardless, not what I'd consider an athletic shoe. He scares me and I'm not embarrassed to admit that I plan my rowing workouts to avoid the times he's doin' his thing -- usually Tuesdays and Thursdays. Never Fridays. Yes, I know the general workout schedules of my fellow gym patrons. Don't judge.).

Also, while I fully intend to keep my full-body sessions because they are a most excellent workout, I'm not entirely convinced I'm going to get MObama arms by doing 10 pushups twice a week. Call me crazy. And since it seems everyone and their trainer has 15 minute workouts, I'm jumping on the bandwagon. Today it's arms. (Tomorrow, the world!).

I will not hesitate to ax this entire endeavor if I find I'm starting to spend 2 hours at the gym at a time. Definite deal-breaker. I'm a 60, 75 minute max kind of girl, and I don't see that changing any time soon.

Arm workout from Women's Health.

Pre

Energy Level [1-5]: 3

Sore Areas: Hamstrings. The oblique on the right side (?)

Yesterday: Beer, 2.5 mile walk.

Environment: Indoors

Workout
Equipment: dumbbells - 10lb
Work Time: 50:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing V-Raise	15 - 10lbs	15	15
Shoulder Press	15 - 10lbs	15	15
Rotating Tricep Kickback	15/side - 10lbs	15	15
Pike Walk + Pushup	8	8	8
Airplane Extensions	15	15	15
Crescent Lunge + Row	15/side - 10lbs	15	15
T-Pushup	5/side	5/side	5/side
Total time	7:30 [x2]	6:00	7:00

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

Cardio Workout:
Equipment: Incline Treadmill
Speed: 3.0 MPH

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	.3
3:01 - 9:00	9.5 [1:00] 6.0 [1:00] x3	3.0	1.04
9:01 - 10:00	3.5	3.0
10:01 - 11:00	6.0	3.0
11:01 - 15:00	9.5 [1:00] 6.0 [1:00] x2	3.0	1.7
15:01 - 16:00	3.5	3.0
16:01 - 20:00	6.0 [1:00] 9.5 [1:00] x2	3.0	2.26
20:01 - 21:00	3.5	3.0
21:01 - 23:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	3.0
23:01 - 26:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
26:01 - 29:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
29:01 - 30:00	5.0 backwards [1:00]	4.0	3.02
30:01 - 31:00	3.5	3.0
31:01 - 35:00	10.0 [:20] rest [:10] x8	3.0	3.75
Total: 35:00			3.75

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 80:00

Day After
Sore Level [1-5]: 3
Sore Areas: quads, hamstrings, triceps


Comments
Such a great workout! I even had the energy to fit in an extra round of intervals (originally only planned for the 2 sets). I figured I had the time, and since I was most definitely going to be consuming oversized portions of pasta and cake for dinner, I should probably take the extra 5 minutes. I was surprised that I actually felt the fatigue in my arms while on the treadmill after doing that quick lift. Definitely going to try and fit things like that in more often. Body is super tired today, so I will likely skip the gym. Wine and puppy snuggles sound like a much better plan.

Spartacus Workout + 15:00 Incline Treadmill

It's back! THIS IS SPARTA! Not really, but, still. This was the workout I was super into last fall -- it probably found its way onto my schedule 3-4 times a month, which is a fairly big deal for me as I get easily bored. It fell of the radar a bit over the holidays because, let's be honest, it's hard and I was most definitely not going all-out at the gym around Christmas. The cookies (and cake. and brownies. and booze. and... beef.) I ate instead were DELICIOUS. Sorry I'm not sorry.

However, now it's February, the holiday excuses are long gone, I've got a month of working out and eating vegetables under my belt and I'm totally back in the groove. Time to dust this baby off. It might suck, it might not, but it's time to try. Shall we?

As a reminder, because I definitely had to look it up myself, this workout is done HIIT-style, with :50 of work followed by :10 of rest before moving on to the next exercise. I've made some modifications to the moves because my gym decided to ax the hexagonal dumbbells and like hell am I trying to do pushups on ones that roll. We'll see how they turn out.

Pre

Energy Level [1-5]: 4

Sore Areas: none, really

Yesterday: Biking! also, butter. Minimal alcohol!

Environment: indoors

Workout
Equipment: dumbbell: 15; kettlebell: 25
Work Time: 30:00 45:00

	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 - 25lb [KB]	23	21	22
Mountain Climber	100	110	105	100
Single Arm DB Swing	15/side - 25lb [KB]	14/side	13 R / 14 L	14 R / 13 L
T-Plank with Touch-Through	12/side - 15lb [DB]	8 R / 7 L	7 R / 8 L	8 R / 8 L
Split Jumps	50	44	46	50
DB Row	35 -15lbs [DB]	38	35	35
DB Side Lunge	10/side - 15lb [DB]	8/side	10 R / 9 L	10/side
Plank Tricep Kickback	10/side - 15lb [DB]	11/side	12/side	12/side
Standing Oblique 'Crunch'	10/side - 25lb [KB]	10/side	9/side	10/side
Explosive Overhead Press	20 - 15lbs [DB]	22	16	20

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

Cardio Bonus!
Equipment: Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 6:00	3.0	9.0 - 24.0 [+ 3.0 every 1:00]	~.3
6:01 - 8:00	2.0	27.0 - 30.0 [+ 3.0 every 1:00]	~.38
8:01 - 10:00	2.0	27.0 - 24.0 [- 3.0 every 1:00]	~.43
10:01 - 15.00	3.0	21.0 - 9.0 [- 3.0 every 1:00]	.68
Total: 15:00	2.73 [avg]	18.8 [avg]	.68 mi [638 vert. m]

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

Comments
On the one hand, it's as hard as I remember. On the other, it's only as hard as I remember! Well, the split jumps were a little harder then they were last year, but that's understandable seeing as how I've done virtually no plyometrics training in recent memory.

Since this was the only day I wasn't rushed at the gym I went ahead and tacked on a short cardio workout when I was done with Spartacus. I had hoped to be able to run a mile or two, but I decided that since I'm entirely incapable of running at one speed on the dreadmill for any length of time when I'm fresh and ready to go, there was no way I was going to survive attempting to do it while tired. I knew I needed some intervals, but also knew I was too tired to sprint, so I settled on walking hills. My hamstrings are definitely feeling it, 24 hours later. Today's going to be an 'active rest day' -- planning on taking the dog for a nice long walk. Everyone wins!

20:00 Stairs + 20:00 Bike

Laundry is the worst. Honestly. Somehow, I always have a mountain of it, and, on the rare occasion where I get it down to nothing I realize that as soon as I take off whatever I'm currently wearing there's going to be more to do. A vicious cycle, to be sure. And what's worse, since I've been neglecting Mt. St. Laundry recently, I ran out of 'good' bras! Anyone else have 'good' bras? The select few that you've stumbled upon over time that actually do what they're supposed to do and keep everything strapped down? I have, like, three. The other 47 in my drawer? Functional, but I probably shouldn't jump rope in them. Although sometimes I do anyway. Whoops. That's Future Britt's problem.

Anyway, since everything clean was also stupid, I ended up going low-impact yesterday. The stair stepper, which I've recently discovered is a bitch and a half and therefore probably really good for me, and the ol' stand-by stationary bike. I'll get back to jumping up and down later this week.

Pre

Energy Level [1-5]: 4

Sore Areas: Legs hurt, but I think they're bruised and not actually sore

Yesterday: No exercise, four-more-years champagne

Environment: indoors - FREEZING. Coldest day of winter thus far.

Workout
Equipment: Stair Stepper, Stationary Bike
Work Time: 40:00

Stairs

Minutes	Intensity (steps/minute)	Total Distance (floors)
0:00 - 1:00	51	~5
1:01 - 2:00	60	~11
2:01 - 3:00	69	~18
3:01 - 4:00	78	~26
4:01 - 5:00	91	~35
5:01 - 7:00	101	~55
7:01 - 17:00	repeat 1:01 - 6:00 x2	~95 ~135
1701 - 20:00	60 forward [1:00] side step - L [1:00] side step - R [1:00]	~141 ~147 153
Total: 20:00	76.5 [avg]	153

Stationary Bike
Program: Random
Level: 15

Minutes	Intensity (RPM)	Total Distance (mi)
0:00 - 5:00	70-75	~1.3
5:01 - 10:00	~95 [:20] ~30 [:10] x10	2.6
10:01 - 15:00	70-75	3.75
15:01 - 20:00	~95 [:20] ~30 [:10] x10	5.25
Total: 20:00		5.25

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 60:00

Day After
Sore Level [1-5]: 0
Sore Areas: None! Surprisingly.

Comments
Everything I've heard about the stair stepper is that it's a total butt burner, but after awhile it wasn't my butt that was tired, it was my quads! Butt still isn't sore even the day after. Must look into this.

Also the stair stepper at my gym is stupid -- it goes by 'levels' which correspond to an awkward number of floors per minute, which in turn equal 10 steps per floor. For example, level 9 is equivalent to 5.1 floors per minute, which is the same thing as 51 stairs per minute. Why 51 and not 50? Hell if I know. Then while levels 10, 11, and 12 are a fairly normal 55, 60 and 65 stairs/minute, 13 decides to be 69 instead of 70. WTF? Why can't I just plug in nice round numbers for how many stairs I want? Plus the machine maxes out at a paltry 101 (...) steps/min, which is why there's an awkward 2 minute interval in there. The idea was to do all one minute intervals topping out at whatever level was closest to 110, but I never got that high. But by the time I figure out it wasn't going any faster I was already like 20 seconds in so I just rolled with it.

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 Treadmill

Going to be hard on myself again this week -- tubing on Saturday! Bathing suits! Beers! Lots of salad in my immediate future. And cucumber soup.

Revisiting my favorite treadmill workout today -- the same one I did here. Hopefully it goes just as well

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	3.0	.31
3:01-9:00	9.5 [1:00] 6.2 [1:00] repeat x3	3.0 [2:00] 2.5 [2:00] 2.0 [2:00]	1.10
9:01-10:00	3.8	2.0	1.16
10:01-15:00	6.2 [1:00] 9.5 [1:00] repeat x2.5	3.0 [2:00] 2.5 [2:00] 2.0 [1:00]	1.79
15:01-16:00	3.8	2.0	1.86
16:01-21:00	6.2 [1:00] 9.5 [1:00] repeat x2.5	3.0 [2:00] 2.5 [3:00]	2.46
21:01-23:00	3.8	3.0	2.60
23:01-25:00	4.0 side shuffle [R -1:00] side shuffle [L - 1:00]	3.0	~2.73
25:01-28:00	4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	3.0	~2.96
28:01-31:00	5.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	3.0	~3.21
31:01-32:00	5.5 backwards	3.0	3.31
32:01-33:30	3.8	3.0	3.40
33:30-34:00	3.8 -> 10.0	3.0
34:01-40:00	10.0 [:20] 0.0 [:10] repeat x12	3.0 [2:00] 2.5 [2:00] 2.0[2:00]	4.46
40:01-42:00	3.5	0.0

*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.

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	BOSU Straight Arm Plank + Leg Raise
1:00 - 1:50	BOSU T-Plank, R
2:00 - 2:50	BOSU Straight Arm Plank
3:00 - 3:50	BOSU T-Plank, L
4:00 - 4:50	Pushups -- 20

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

Day After
Sore Level [1-5]: 1
Sore Areas: None, really. Win!

Comments
Covered about the same amount of ground as the last time I did this run, however I don't feel as good about it. Took 5 second rail breaks in the middle of the 3rd, 4th, 5th, and 6th sprint intervals. So that sucks. I added a minute of sprints to the end to atone for my sins, which I actually felt pretty good during. Especially considering I upped the incline a bit on those. So, overall, probably no progress as compared to last time.

40:00 Incline Treadmill

Feeling super uninspired to go to the gym today. Normally when this happens I hop on a bike and read a book, but I biked (hard) on Saturday so I feel as if this isn't really an option. I should hit the treadmill today. Ugh. Run run run.

This treadmill workout is similar to the one I did last week, only instead of mucking around with the speed I'm going to be changing  the incline. And the speed. Just for fun. The pattern here is slow & high, slow & really high, fast & really high, slow & really high, slow & high, repeat. The breaks are slow and slightly less high. I'll cover less distance that I did last week, which is a given, but my butt will hurt more. So, win, I guess?

Pre

Energy Level [1-5]: 3

Sore Areas: none (weird...)

Yesterday: Sunday Funday -- alcohol, no exercise

Environment: indoors - unpleasantly warm

Workout
Equipment: Treadmill
Work Time: 40 min.
Program: Manual
Incline: 12-18

Minutes	Intensity: MPH [time]	Incline: °	Total Distance (horz. mi / vert. m.)*
0:00 - 3:00	6.5	3.0	.3 / 50
3:00 - 5:00	4.5	12.0 [1:00] 15:00 [1:00]	.37 / ? ~ .44 / ?
5:00 - 6:00	6.5	15.0 15.0 [:30] 9.0 [:30]	.97 / 462
6:00 - 8:00 6:00 - 9:00	4.5 4.0	15.0 [1:00] 9.0 [1:00] 12.0 [1:00] 15.0 [1:00]
10:00 - 11:00 9:00 - 10:00	6.5 6.0	15.0 12.0
11:00 - 12:00 10:00 - 12:00	4.5 4.0	15.0 [1:00] 12.0 [1:00] 12.0 [1:00] 9.0 [1:00]
13:00 - 14:00 12:00 - 13:00	3.5	6.0
14:00 - 23:00	Repeat 3:00 -> 13:00
13:00 - 15:00	4.0	9.0 [1:00] 12.0 [1:00]
15:00 - 16:00	6.0	12.0
16:00 - 19:00	4.0	12.0 [1:00] 9.0 [1:00] 12.0 [1:00]
19:00 - 20:00	6.0	12.0
13:00 - 14:00 20:00 - 22:00	4.0	12.0 [1:00] 9.0 [1:00]	1.72 / 860
23:00 - 24:00 22:00 - 23:00	3.5	3.0
24:00 - 26:00 23:00 - 25:00	4.0 3.5 side shuffle [R -1:00] side shuffle [L - 1:00]	3.0
26:00 - 29:00 25:00 - 28:00	4.5 4.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	3.0
29:00 - 33:00 28:00 - 31:00	5.0 4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00] backwards [1:00]	3.0
31:00 - 32:00	5.0 backwards	3.0	2.4 / 967
33:00 - 34:30 32:00 - 33:30	3.8 3.5	3.0
34:30 - 35:00 33:30 - 34:00	3.5 -> 7.0	3.0 -> 12.0
34:00 - 35:30	7.0 [:20] 0.0 [:10] repeat x3	12.0
35:30 - 36:00	7.0 -> 10.0	12.0 -> 3.0
35:00 - 39:00 36:00 - 39:00	10.0 [:20] 0.0 [:10] repeat x10 repeat x6	3.0	3.28 / 1224
39:00 - 41:00	3.5	0	3.40 / 1224

*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]: 3
Stretch Time: 8:00
Total Time: 60:00

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

Comments
Wow -- that was much harder than I anticipated. I nearly died after just the first interval and needed to reassess the situation. I also managed to get so discombobulated that I lost a minute somewhere along the way... I think it was probably one of the medium-speed medium-height minutes. Maybe?** I dunno, there wasn't enough blood left over for my brain once my legs started running up and enormous psuedo-hill. There were multiple other fails in this workflow: I forgot to speed up the treadmill for the first round of shuffles, attempted to turn the 20:10 sprints into hill sprints which wasn't sustainable, AND my distance marking sucked -- I have a few distances, but honestly I can't remember when I put them down or what I was doing at the time (breathing)... thankfully that's what this blog is for! So that next time I can build a better workout and not burn up all my energy in the first 6 minutes. Plan!

** I just realized while filling in the chart that I hadn't lost a minute on the treadmill, I actually skipped a minute in the original plan [minute 8:00 - 9:00 is nowhere to be found]. Times have been updated!

40:00 Treadmill

I can think of lots of sports that require athleticism. Soccer. Baseball. Football. Swimming. Gymnastics. The list goes on and on. But kickball? Kickball ... is not so much on that list. But judging my my soreness today after playing 5 games yesterday, I might have to reconsider that outlook. It's not enough to keep my out of the gym, thankfully, but it's definitely more than zero. And I don't even have a trophy to show for it!

A treadmill workout of my own devising today. After 3 minutes of warmup, the first 20 minutes is composed of minute-long intervals at one of three speeds [walk, jog, fast run]. It roughly follows a 'walk, run, sprint, run, sprint, run, walk' format [low, med, high, med, high, med, low]. The next 10 minutes is one minute of shuffling on each side, followed by a minute of running backwards. Yes, I get weird looks for this at the gym. I'm over it. Mostly. Finally it's a minute break, then around a minute to get the treadmill up to ~10mph (these things don't happen instantly you know), and 5 minutes of 20/10 sprint/rest intervals. Then a 3 minute cool down and I'm on my merry way.

It might seem a little complicated, and it kind of is, but I get bored Very Easily, so having to punch numbers all the time helps keep me focused. Plus, I can do anything for one minute, right? 60 measly seconds. I could withstand the Spanish Inquisition for 60 seconds (probably...). No excuses.

Pre

Energy Level [1-5]: 4

Sore Areas: Hip Flexors, Lower Back

Yesterday: No Alcohol, Does Kickball count as Exercise?

Environment: indoors - cool

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	3.0	.32
3:01-9:00	9.5 [1:00] 6.2 [1:00] repeat x3	3.0 [2:00] 2.5 [2:00] 2.0 [2:00]	1.10
9:01-10:00	3.8	3.0	~1.16
10:01-15:00	6.2 [1:00] 9.5 [1:00] repeat x2.5	3.0 [1:00] 2.5 [2:00] 2.0 [2:00]	1.78
15:01-16:00	3.8	3.0	~1.85
16:01-20:00	6.2 [1:00] 9.5 [1:00] repeat x2	3.0 [2:00] 2.5 [2:00]	2.38
20:01-21:00	3.8	2.0	~2.44
21:01-23:00	4.0 side shuffle [R -1:00] side shuffle [L - 1:00]	2.0	~2.57
23:01-26:00	4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.0	~2.80
26:01-29:00	5.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.0	~3.05
30:01-32:00	5.0 backwards	3.0	3.12
30:01-31:30	3.8	3.0	~3.21
31:30-32:00	3.8 -> 10.0	2.0	3.23
32:01-37:00	10.0 [:20] 0.0 [:10] repeat x10	3.0 [2:00] 2.5 [3:00]	4.12
37:01-40:00	6.0	2.0	4.43

*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: 60:00

Day After
Sore Level [1-5]: 3
Sore Areas: Quads, Upper/Lower Back

Comments
So I made it 4.43 miles in 40 minutes, except for 2 of those minutes I was standing on the side rails while the treadmill either got up to or hummed merrily along at a 10mph clip. That roughly works out to .3 miles, so *I* physically ran 4.13 miles in 40 minutes. Works out to an average pace of 9:41...  not great, but considering I spent around 12 minutes at sub 6.0mph, I'll take it.

At the same time, I covered 2.38 miles in the the first 20 minutes, which is a respectable 8:24 clip. I consider that a better indicator of the overall pace, as the shuffling around is more of a toning exercise, and the 20/10 intervals are purely for fat burning purposes. Ideally this is the pace that will transfer to outdoor distance running.

This is probably one of my favorite workouts, as I've been known to do it up to once a week (especially during the winter). I'm vaguely aware of progress in that I didn't feel nearly as much like death today that I recall feeling in, say, February, and I've been sporadically bumping up the 'jogging' pace and mucking around with the incline to make it harder. Now that I'm actually tracking pace/incline, I expect to see some quantifiable progress! 

In the interest of full disclosure, I took a 5 second rail-break after the 4th, 5th, and 6th 9.5mph 'sprints'. Running is hard!