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!

30:00 Run + Upper Body

I'm feeling very fall today. Meaning, all I want to do tonight is go home, cook something awesome, preferably involving pumpkin or apples (or Brussels sprouts), open a bottle of red wine and cuddle under a blanket. Unfortunately, it's Thursday. Which means I've got to go to the gym, should probably fold some laundry, and will likely get home so tired I throw together a sandwich for dinner. So glamorous, right? I did see a mushroom quinoa recipe earlier today I might try if I get ambitious, but most likely I'm looking at tuna and an apple for dinner (not together. more in the 5th-grade-brown-bag lunch kind of way). But first I must slog towards the gym.

I was going to try to run outside today, but it had to go and get all cold on me, so pibbt to that. I'm going to instead try a new treadmill workout -- adapting my 5:00/:20/:10 system I typically use on the bike and see if it translates to a treadmill. Can't see why it wouldn't, right? I might be dead by the end, but we'll see. I'm going to throw in some upper body toning between sets as well, and probably end with some ab work since those are the only muscles that don't currently ache. Even though I did extra ab work Monday and today is upper body day. Harumph.

Pre

Energy Level [1-5]: 2.5

Sore Areas:Shoulders, upper back, lower back

Yesterday: Kickball?

Environment: indoors

Workout
Equipment: Treadmill, Dumbbells [12 lbs]
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~.32
3:01 - 5:00	8.0	3.0	~.59
5:01 - 10:00	10.0 [:20] 0.0 [:10]	3.0	1.40 [~1.12 after breaks]
10:01 - 12:00	3.5	3.0	1.55 [~1.27 after breaks]
12:01 - 15:00	7.0	3.0	~1.90 [~1.62 a.b.]
15:01 - 17:00	8.0 [0.0 - :10]	3.0	~2.16 [~1.86 a.b.]
17:01 - 22:00	10.0 [:20] 0.0 [:10]	3.0	3.0  [~2.42 a.b]
22:01 - 24:00	3.5	3.0	3.13 [~2.55 a.b]
24:01 - 27:00	7.0 [0.0 - :10]	3.0	~3.48 [~2.88 a.b.]
27:01 - 29:00	8.0 [0.0 - :10]	3.0	~3.74 [~3.12 a.b]
29:01 - 34:00	10.0 [:20] 0.0 [:10]	3.0 [1:00] 2.5 [1:00] 2.0 [2:00] 1.5 [1:00]	4.6 [~3.7 a.b.]
34:01 - 36:00	3.5	1.5	4.75 [~3.85 a.b.]
34:00	8.11 mph [~6.53 mph a.b.]	2.88	4.75 [~3.85 a.b.]

Upper body lift - 12lb dumbbells

Exercise Name	Set 1	Set 2	Set 3
Upright Rows	15	15	15
Bicep Curl + Overhead Press	15	15	12
Bent-Over Row + Tricep Kickback	15	12	12

*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: 65:00

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

Comments
Whew - I made it through! Mostly. I had to improvise a bit since when I went to nab the 12 pound weights and bring them to my treadmill they were missing, so instead of supersetting the toning into the running I inserted some walking and threw the toning afterwards. Not my ideally efficient way to do things, but it worked and I wasn't in a hurry.

I had to take some extra breaks as I was running because this was harder than I expected it to be. I don't often spend a lot of time running at a single pace on the treadmill (if I want to just RUN I'll go outside), but I didn't think distracting myself for 3 minutes was going to be as hard as it was. And the sprints were killer. I was a little disappointed with the actual distance I traveled though - the treadmill made it look impressive, but once I factored in the 1/3 of the time I spent not running that mileage dropped real quick.

Definitely sore today, definitely plan on doing this workout again!

26:00 Bike + Tone

Gearing up for a weekend at Punkin Chunkin! So excited! Punkin Chunkin - for anyone that's unaware -- is a gathering of a bunch of smart people who 'do dumb things'. Namely, see how far they can chuck a pumpkin using various old-school machines. I'm talking catapults, trebuchets, air cannons, all sorts of fun stuff. Human-powered, air-powered, gravity-powered... I think there's only one category that's not a simple force, and that's the centripetal category where they use engines to spin the machine's arms really fast. So cool! I could do without the camping/sleeping on the ground situation, but I don't think it'll be too bad. Certainly not as bad as the freezing, water-logged, 2-days-post-Sandy experience of last year. And I survived that, so anything goes!

Before I go to drink all weekend, I need to work out. I left work early specifically to go to the gym (shhh don't tell my boss). Since I didn't have a lot of time, I did a short version of ToneItUp's Frisky Fall Toning routine.

Pre

Energy Level [1-5]: 4

Sore Areas: calves

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	2.06
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 9:30	80 [lvl 15]
9:31 - 11:30	90 [lvl 15]
11:31 - 12:30	98 [lvl 15]
12:31 - 13:00	105+ [lvl 15]	+ 2.04 = 4.10
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 26:00	Repeat 6:31 - 13:00 + <BREAK> x2	+ 2.04 = 6.14 ✔ +2.06 = 8.20 ✔
Total: 26:00	3:10 min/mi	8.20 mi.

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.

40:00 Bike

This past weekend a bundle of friends and I rented a cabin down in the valley to drink and be merry. We hiked, we hot-tubbed, we drove 40 minutes to find whipped cream... it was great! I even got to bring the dog along -- he met his very first deer. Wanted very much to chase it down, sadly he was leashed and that was definitely not going to happen. What, dog, did you think you would do if you actually caught up to said deer? Probably be kicked in the face.

We even got an actual 'camping-like' experience in that when we returned from our zillion mile hike the power had gone out. It wasn't even raining or anything! Such is life on a mountain, I guess. The neighbors were like 'oh no worries, this happens all the time!' Thankfully it came back on before I had to work Sunday morning (gross).

On our way home we stopped by a winery for a few hours which is, apparently, a Thing. I guess I've never really considered it before, but it never occurred to me that driving to a winery and hanging out was a viable Plan for an afternoon. Like, I understand showing up, doing a tasting, maybe getting a tour or something, buying and leaving, but lounging around on Adirondack chairs with a picnic is weird to me. Maybe it was just cuz I had to DD. Dislike, but someone's got to do it.

But the time I got home last night I was so exhausted I didn't even make it to halftime of the late football games! 9 PM bedtime for this girl. Even dog was tired - I went to take him out for his bedtime walk and he looked at me like I was insane. But the weekend was most excellent, I was really happy with the way all the food turned out and it was great to hang out with my friends in the woods.

Monday was back to my usual self and trying to work off the immense amount of beer and wine and food I ate all weekend, except for the fact that hike left me with sore... shin splints? Ish? Like, outside of the shin splints. To the bike!

Pre

Energy Level [1-5]: 4

Sore Areas:outside shins

Yesterday:driving, wine-ing, french-toast-ing

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	1.84
6:31 - 19:30	Repeat 0:00 - 6:30 x2	+ 2.00 = 3.84 + 1.99 = 5.83
19:31 - 22:30	75 [lvl 15]
22:31 - 24:30	85 [lvl 15]
24:31 - 25:30	95+ [lvl 15]
25:31 - 26:00	110+ [lvl 15]	+ 2.03 = 7.86
26:01 - 39:00	Repeat 19:31 - 26:00 x2	+ 2.01 = 9.87 +2.03 = 11.90
39:00 - 40:00	40 [lvl 15]	+ .1 = 12.0
Total: 40:00	3:20 min/mi.	12.0

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 60:00

Day After
Sore Level [1-5]: 2
Sore Areas:  Salves, still

Comments
Not my best bike of all time, but not too bad either. Got the extra burny-ness from the increased level for the first few rounds -- I doubt I'm allowed to go back to straight level 15 now that's I've started doing 16. You can tell the difference though, there's definitely a lot more effort involved and getting to the same RPM is Hard.

Probably should have stretched some... oh well!

Total Body Tone [TIU]

Today's workout is mostly based on ToneItUp's 'Triathlon Training' workout. I'm super bummed I won't be participating in my own yearly triathlon this year due to scheduling nonsense (and expenses), but I can still train like I am, right? Right.

Pre

Energy Level [1-5]: 3

Sore Areas:

Yesterday: 

Environment: 

Workout
Equipment: Dumbbells [15 lbs], Balance Ball
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]
Squatted Row	15	15	15 [Squat + Overhead Press]	15 [Squat + Overhead Press]
Deadlift + Bicep Curl	15	15	15	15
Balance Ball Chest Press	15	15	15/side [alternating]	15/side [alternating]
Balance Ball Hamstring Curl	15	15	15	15
Balance Ball Plank-Ups	10	10	10	10
Bridge Calf Raises	15	15	15	15
Opposing Leg/Arm Table Crunch	15/side	15/side	15/side	15/side
V-Ups	10	10	10	10
Russian Twists	15/side	15/side	15/side	15/side
Leg Lifts w/Scissor Kick	10	10	10	10
Crunch Pulses	30	30	30	30
Side Plank Reach-Throughs	15	15	15	15
Tricep Dips	15	15	15	15

*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 Bike + 5:00 Walk

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: 

Environment:

Workout
Equipment: Stationary Bike, Incline Treadmill
Work Time: 35:00

Bike - Level 15, No Program

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-3:00	75
3:01-5:00	88
5:00-6:00	95
6:00-6:30	105+	2.02
6:30-26:00	Repeat 0:00 - 6:30 x3	4.04 6.05 8.03
26:00 - 29:32	80	9.0
29:32 - 30:00	65	9.22
Total: 40:00	3:15/mi [avg]	9.22

Incline Treadmill

Minutes	Intensity: MPH	Incline: °
0:00-1:00	3.5	6
1:01-2:00	3.5	12
2:01-3:00	3.0	18
3:01-4:00	3.0 [:30] 2.5 [:30]	24
4:01-5:00	2.5	30

Post
Energy Level [1-5]: 2
Stretch Time: 15:00
Total Time: 60:00

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

Comments
Oof -- I had originally planned on making it 15 minutes on the treadmill, just to even out the quad/hamstring aspects of the workout, but my calves were having none of that. I couldn't work out the cramping by walking, so instead I went and stretched it out. Good decisions.

Blogilates - Cardio

Happy National Back to Work day! Is that really a thing? Probably not. Otherwise every Monday would be national back to work day, and that would be depressing. Or maybe it would make it more exciting? I don't know. At least I'm not back yet! BF and I took advantage of the long weekend to put in some face-time with his parental units in Nashville. We did some cool things - had a nice dinner at Opryland Hotel (fun fact: they make the staff use underground tunnels to get around because apparently seeing people working ruins vacations) and saw a show at the Grand Ol' (Old? Ole?) Oprey. The show was entertaining, for all that I didn't recoginze a single one of the performers. It's an interesting gig they have going there - apparently there's a show every Saturday (along with some Tuesdays and Fridays) with different acts every week. As a performer you have to be invited to perform there once, which gets you into 'the club' so to speak (I bet they have jackets...), and after that if you're in town you can just kind of show up and do your thing. It's also broadcast on the radio, complete with old-timey radio commercials and the radio guy doin' his thing on the side of the stage.

Sunday we took the time to wander downtown Nashville and do a little shopping (I was very tempted by a buy-one-get-two-free deal at one of the boot stores. Not because I actually want cowboy boots, but because that seems like a steal!) before bar-hopping around the 'honky tonks'. I quite enjoyed the live music coming from EVERYWHERE - almost every bar had a live act of some type. I'm typically not a live music fan because I have an issue with absurdly high volume levels, but I had a good time regardless. We managed to end our bar crawl at an English pub (no idea how we found this place) which had AMAZING fries (chips!) covered in Parmesan cheese and deliciousness. It was a perfect drunk-oclock snack.

Sadly, Labor Day weekend is now over, but I'm immensely grateful that I took an extra day off. After driving for 11 straight hours yesterday I"m in no mood to go sit at my desk and deal with emails. Something I can do today? Get back into a semblance of a workout routine! Going to start slow with some light(ish) cardio and get back into it hard tomorrow. BF was supposed to go to the gym with me today but he's napping instead so a home workout it is! This is the 9/3/2013 Blogilates workout.

Pre

Energy Level [1-5]: 3

Sore Areas: Lower back - too much driving

Yesterday: 11 hours in the car... gross...

Environment: Indoors

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~35:00

Blogilates - 100 Workout
Blogilates - Pick-Me-Up Quickie Workout
Blogilates - 20/20 Workout [printable]
Blogilates - Till the World Ends Workout
Blogilates - Legs for Days Cardio Ballet Challenge

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total in-Gym Time: 0:00

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

Comments
That was harder than I expected it to be! Good job Cassie. The 20/20 was especially hard - I could.not.do the tuck jumps, so I substituted squat jumps instead. Something about my quads just was not having anything to do with tucking in mid-air. Also, full confession: I split the 20 burpees into two sets of 10, the first done in the burpee place in the workout and the second at the end. At least they got done! I didn't much care for the ballet challenge though - I didn't feel like I was doing much of anything until I started lunge jumping. Next time I think I'll sub in a different video.

Total Body Tone + HIIT

Going for a little-bit-of-everything style workout, not too heavy on the lower body effort since I ran yesterday, but hard enough to hold me through since tomorrow I won't have time to hit the gym. I've combined the total-body Surfer's Paradise workout from the girls at ToneItUp with the Hall of Fame HIIT-style workout from Blogilates.

Pre

Energy Level [1-5]: 3

Sore Areas: Knees

Yesterday: Distance Run

Environment: Indoors, not too hot!

Workout
Equipment: Dumbbells [10 lbs], Barbell [40 lbs]
Work Time: 60:00
Program:
Level:


Surfer's Paradise

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
'Surfer' Burpees	6/side	6/side	6/side
Plie Squat + Bicep Curl	24 - 10lbs	24 - 10lbs	24 - 10lbs
1-Leg Standing Tricep Extension	15/side - 10lbs	15/side - 10lbs	15/side - 10lbs
Kneeling Lean-Backs	15	15	5
Plank	1:00	1:00	1:00
Supermans	30	30	30
Back Extension + Hamstring Curl	20	20	20

Hall of Fame

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Underhand Row	15 - 40lbs	15 - 40lbs	15 - 40lbs
'Hopscotch' 1-Leg Burpees	8/side	8/side	8/side
Rainbow Presses	15 - 40lbs	15 - 40lbs	15 - 40lbs
In-n-Out Floor Touches	1:00	1:00	1:00
1-Leg Bridge	20/side	20/side	20/side
V-Ups	15	15	15
Burpee + Tuck Jump	15	15	15
Calf Raises	20	20	20

*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
My knees do NOT like surfer burpees - I think I'll be replacing them with 180 deg. jump burpees from now on...

40:00 Bike

Feeling like crap today - don't want to work out at all, but I've been sucking recently and I have to be in a bikini this weekend so I'm going to suck it up.
Pre

Energy Level [1-5]: 2

Sore Areas: all the leg muscles

Yesterday: BodyPUMP

Environment: Indoors, hot, muggy, gross

Workout
Equipment: Stationary Bike
Work Time: 40:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-5:00	75-85
5:01-10:00	100 [20 sec] 35 [10 sec]	3.03
10:00 - 40:00	Repeat 0:00 - 10:00  x2	6.04 8.96 11.87
Total: 40:00	3:22/mi [avg]	11.87

Post
Energy Level [1-5]: 2
Stretch Time: 5:00
Total Time: 50:00


Day After
Sore Level [1-5]: 3
Sore Areas: Leg muscles (surprise)

Comments
Ugh this was hard. I wanted to cry like halfway through and give up and go home. I didn't, but I did slow down a bit. And I cut short my stretching because I was hot and tired and just did.not.want to be at the gym any longer. But at least I went, and didn't do too horribly. So that's something...

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

40:00 Bike

My typical approach to working out is to look at the coming week and try to plan my workouts around what I've got going on. It will usually go something like this: I have <whatever event> (a wedding) coming up in <whatever amount of time> (12 days), so I really need to work out this week <some number> (5) times. Realistically, I'm only going to be able to get myself to the gym Monday, Tuesday, and Friday. I can work out Wednesday and Thursday, but it'll have to be at a weird time outside or at home. I'm hangin with the fam this weekend, so working out Saturday or Sunday is probably a no-go. I'd like to fit a long run in somewhere, according to the weather my best bets are Thursday or Friday. Yesterday I chose to jump up and down, and I'd ideally not do that more than twice in a row, which means if I also jump Tuesday I can't Wednesday. However, Wednesday jumping up and down might be a good idea since I can do it at home, so I should probably avoid it Tuesday. That leaves not-distance-running cardio or lifting, both of which are good gym options since they use equipment I don't have elsewhere. However, since my at-home options are kind of lifting-like, I think I'm going to opt to cardio on Tuesday, then I'll at-home jump/lift Wednesday, Thursday I'll either jump and lift a different muscle group or go for a run, and Friday I'll do whatever else I didn't get to this week.

Did you follow all that? No? Well, moral of the story is that I've chosen to do cardio today. According to my long-term calendar, the last couple cardio workouts have been running, rowing, walking, and stair stepping. Looks like I'm overdue for a bike ride!

Pre

Energy Level [1-5]: 4

Sore Areas: Obliques.

Yesterday: Jumping! Kind of lame ab workout.

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 16
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	60-75	[+1.6] 1.16
5:01 - 10:00	95+ [:20] 40- [:10] x10	[+1.62] 2.78
10:01 - 40:00	Repeat 0:00 - 10:00 x3	[+ 1.22] 4.0 [+1.51] 5.51 [+1.19] 6.7 [+1.49] 8.19 [+1.18] 9.37 [+1.43] 10.8
Total: 40:00	72.5 [avg]	10.8

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 60:00

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

Comments
I upped the resistance on the bike workout (mostly just for shiggles) and it definitely reflected in my distance -- I figure I'm about a mile short of where I should be to be on pace with the lighter resistance. I also could absolutely feel it in my quads -- workin hard! No lingering effects though, absolutely no next day soreness. Guess I need to work harder...

38:00 Run

So you know how they say you should schedule your workouts like you would a client meeting? Put them in your calendar and not let yourself get distracted by other things and whatnot. Well, I do that. Sorta. Only, because of the rigidity of my schedule, gym time always comes right after I get off work (and let's be honest - if even the whiff of something better to do comes my way I'm striking that appointment off like a match) (did that even make any sense? strike? match? maybe not), so the 'appointment' is more of a 'recurring 6pm event that sometimes gets deleted'.

Where I do find the practice useful is in the ability to look at a block of time and see generally what I've been up to. Once I've done a workout, I update my calendar with just a snippit of what I did. Just something short like '25:00 Stairs - circ. ints.', which tells me I did 25 minutes of stair climbing with circular intervals (6, 7, 8, 9, 10, 6, 7, 8, 9, 10, etc. No, it's not really circular, but in my head it makes sense. It's opposed to 'mtn ints' which would go 6, 7, 8, 9, 10, 9, 8, 7, 6, 7, 8, etc) or 'Full Body Lift [Fitnessista]'. It lets me see at a glance if I've been emphasizing a certain workout or slacking on some front. And you know what my calendar is telling me? I haven't been on a treadmill in over 3 weeks. Fail. Time to remedy that.

Pre

Energy Level [1-5]: 3

Sore Areas: Left knee (no, not a muscle. but still feels weird)

Yesterday: BodyPump.

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 38:00

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	~.55
5:01 - 6:00	9.0 [:05 break]	3.0 [:30] 2.5 [:30]	~.7
6:01 - 6:30	9.5	2.5	~.78
6:31 - 9:30	6.0	3.0	~1.08
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.33
11:31 - 12:30	9.0 [:05 break]	2.5	~1.48
12:31 - 13:00	9.5	2.0	~1.56
13:01 - 16:00	6.0	3.0	~1.86
16:01 - 18:00	7.5	3.0 [1:00] 2.5 [1:00]	~2.11
18:01 - 19:00	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~2.26
19:01 - 19:30	9.5	2.0	~2.34
19:31 - 22:30	6.0	2.0 [1:00] 3.0 [2:00]	~2.64
22:31 - 24:30	7.5	3.0 [1:00] 2.5 [1:00]	~2.89
24:31 - 25:30	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~3.03
25:31 - 26:00	9.5	1.5	~3.12
26:01 - 27:00	3.5	1.5	~3.18
27:01 - 29:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.31
29:01 - 32:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.53
32:01 - 35:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.78
35:01 - 36:00	5.0 backwards [1:00]	2.5	~3.86
36:01 - 38:00	3.5	1.0	~4.0
Total: 38:00	6.32 mph	670 m [vert]	~4.00

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

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


Comments
As usual, this workout kicked my ass. I find it really difficult to get through the full 6 1/2 minutes, building intensity as this does. Should I probably knock down the speed? Maybe. But I'd rather hop onto the rails for 10/15 seconds every once in awhile as a mini-break. And as you can probably tell -- I was dying by the second round. Thus, the breaks. And all the incline changes. Because I can do ANYTHING for 30 seconds, and even the slightest change gives me a benchmark to look forward to. Even if that change is 'make something harder'.

35:00 Row

Friday! Finally. Even though this week was short due to President's Day I feel like it's slogged on forever. No major plans this weekend, for once, but I'm totally ok with it. I hope to get some laundry done and maybe even clean something. Ambitious, I know.

Still fighting the guilt fight due to the fact I've only really worked out twice this week, so I'm hoping to hit it hard today. Muscles, don't fail me now!

Pre

Energy Level [1-5]: 4

Sore Areas: Triceps. Hamstrings.

Yesterday: No alcohol! Pilates! Walking! HEALTHINESS!

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 35:00

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:15
5:01 - 6:00	2:00
6:01 - 6:30	1:50-	1430
6:31 - 32:30	Repeat 0:00 - 6:30 x4	2885 4235 5760 7185
32:31 - 35:00	3:00	7610
Total: 35:00	2:18 [avg]	7610

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 60:00

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

Comments
So my original plan failed a bit -- I got off the rower with every intention of logging some time on the treadmill, but a minute into that plan I felt like my calf was going to tear in half so I abandoned the effort. Did some extra stretching instead, which isn't necessarily a bad thing. I'll just have to make it up to myself over the weekend.  

35:00 Row + Superbowl Menu

Friday! Even better, it's SUPERBOWL Friday! Which means I have some serious cooking to do. For the second year I'm planning on putting together an epic Superbowl Snackadium and I'm super pumped about it. I did it last year for a fairly small-ish group of 15 people and it was a thing of beauty. This year I'm upping the ante and trying to feed around 25 people, including several  veggiesauri and at least one whom is gluten-averse. Full menu:

1. Guacamole [pre-made]
2. Salsa [pre-made]
3. Hummus [pre-made]
4. Roasted Veggie Dip
5. Hot Buffalo Chicken Dip [slow cooker]
6. BBQ Beef Sliders
7. Pesto Portobello Sliders
8. Chicken Wonton Tacos
9. Thai Peanut Chicken Wings [slow cooker]
10. Tequila Lime Turkey Chili [slow cooker]
11. Hearty Veggie Chili [slow cooker]
12. Sriracha Quinoa Bites
13. Mac & Cheese Bites
14. Prosciutto-Wrapped Asparagus Spears
15. Herb Crusted Sweet Potato Bites
16. Bacon-Wrapped Goat Cheese Stuffed Dates (Devils on Horseback)
17. Southwestern Egg Rolls
18. Football Chocolate Dipped Strawberries
19. Car Bomb Cupcakes

Huh. Looks a mite bit ambitious when I lay it all out like that. But it's gonna happen! However before I can cook, I need to shop, and that's where Costco comes in. I love Costco, no joke. I can't quite justify having a membership since I'm pretty sure boyfriend and I don't *actually* need 30 pounds of beef tenderloin (or maybe we do...), but a friend of mine is willing to shepherd me around while I buy absurd amounts of bell peppers. So pumped!

Because of the shopping, I have to cut today's workout a bit short. And what's better for short workouts than the erg? Nothing. Probably. But I haven't had a good row in awhile, so erg(ging?) it is.

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday:No alcohol! Lifting! HEALTHINESS!

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 35:00

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:23
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	~1430
6:31 - 32:30	Repeat 0:00 - 6:30 x4	2870 4290 5715 7135
32:31 - 34:20	3:00	7500
34:20 - 35:00	2:45	7620
Total: 35:00	2:13 [avg]	7620

Post
Energy Level [1-5]: 3
Stretch Time: 5:00
Total Time: 50:00

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

Comments
Well, I kept a normal pace for most of the sets, but I definitely felt slower as more piled on; I don't think I've ever done 5 intervals in a row before, normally I cap it at 4. But it's going to be a fat kid kind of weekend so I decided to go for it. Although 2 days of cooking should totally burn some calories...

But only if I don't eat all the ingredients as I go...

Total Body Lift

Pretty consistently this is the time of the week where I don't wanna do anything anymore. Don't want to devise a new workout, don't want to cook anything, just want to curl up and wait for the weekend. And I haven't even done much this week! Lazy panda, over here. Perhaps I should think about using some of my early-week energy to map out workouts for later in the week when I don'wanna.

Luckily, the internet is full of people that will plan for me! Today's workout comes courtesy of the Fitnessista as part of her 'Winter Shape-Up 2013' series.

Pre

Energy Level [1-5]: 3

Sore Areas: None.

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 15lb
Work Time: 34:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Lateral Lunge R + 2 Jump Lunges + Lateral Lunge L	10 rounds	12 rounds [start R]	12 rounds [start L]	12 rounds [alt. start]
Pile Squat + Bicep Curl + Overhead PressL)	15 - 15 lbs	15 -15 lbs	15 - 15 lbs	15 - 15 lbs
Single-Leg Bent-Over Row (L) + Squats + (R)	12/side [alt] + 15 squats - 15 lbs	15/side + 15	15/side + 15	15/side + 15
Plank + Knee Touch	15/side	15	15	15
Supermans	20	20	20	20
Bridged Chest Press	15 - 15 lbs	20 - 15 lbs	20 - 15 lbs	20 - 15 lbs
Pushups	12	0	0	0
Abs: On-elbow knee tuck + extend + life	20	20	20	20
Total time		11:00	12:00	11:00

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

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

Day After
Sore Level [1-5]: 1
Sore Areas: Upper quads/Hip Flexors, Upper Back

Comments
Whoops. Totally forgot to write the pushups into my book, so those fell by the wayside. Fail...

But aside from that, I actually felt really good after this workout! I think I found all the right weights/reps for the exercises I was doing, which doesn't happen too often. Definitely felt some burn/fatigue by the end, but in a good way.  Totally probably might have burnt off that Potbelly's sugar cookie I ate earlier (my undoing, EVERY TIME). Also I'm slightly worried my triceps aren't getting enough action -- going to have to look up some tricep moves and work them in in the future. Almost the weekend!

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.

Total Body Lift + 15:00 Incline Treadmill

Still a little sore from the Pilates workout I tried Tuesday -- guess it does work after all! Especially for those tiny muscles I typically miss during straight lifting sessions -- inner/outer thighs, stuff like that. I'm going to have to start working more of these in.

Woke up feeling like death today. We had week 1 of my new 'game-show' trivia league yesterday and I was Not Impressed by the bar food, which led to drinking on an empty stomach. Rookie mistake. It then led to a late-night visit to one of the more expensive restaurants in the immediate area, a huge steak, mashed potatoes, and sweet potato fries. No regrets! Well, ok, maybe a few. Probably should have saved some leftovers for the pup.

ANYWAY, I'm revisiting a workout from the Women's Health book of 15-minute workouts. Last time I did this workout, I was also coming off of a night of excessive drinking, so I'm not expecting my best work today. But at least I know I'll get through it!

Pre

Energy Level [1-5]: 3

Sore Areas: Inner thighs, Butt

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 10lb, 15lb, 40lb [x1]; stability ball
Work Time: 41:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Squat + Overhead Press	15 - 15lbs	15 - 15lbs	15 - 15lbs
DB Pushup + Row	10 - 10lb  12 pushups + 12 rows - 15lbs	12 + 12 - 15lbs	6 + 12 - 15lbs
Reverse Lunge + DB Curl	15/side [alt] - 10lbs	15/side - 10lbs	15/side - 10lbs
Tricep Crab Dip + Leg Raise	15/side	10/side	20 - no leg raise
Sumo Squat	15 - 40lb	15 - 40lbs	15 - 40lbs
Lunge + Side Raise	15/side [alt] - 10lbs	15/side - 10lbs	1-Leg Bent Rows: 15/side
Pushups	12	12	12
Stability Ball Mountain Climbers	30	30	30
Total time	7:30 [x2]	13:00	13:00

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

Cardio Bonus:
Equipment: Incline Treadmill
Speed: 3.0 MPH

Minutes	Incline: ° [time]	Total Distance (mi.)*
0:00 - 2:00	9.0
2:01 - 3:00	12.0
3:01 - 4:00	15.0
4:01 - 5:00	18.0
5:01 - 6:00	21.0
6:01 - 7:00	24.0
7:01 - 8:00	21.0
8:01 - 9:00	18.0
9:01 - 10:00	15.0
10:01 - 11:00	12.0
11:01 - 12:00	9.0
12:01 - 15:00	6.0	.75 mi; 509 m vertical

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 

Day After
Sore Level [1-5]: 2
Sore Areas: Butt, Hamstrings


Comments
I switched out the lunges in the last set because I felt like I wasn't hitting my hamstrings enough with the other moves, and lo and behold what do I do? Come thisclose to pulling one of said hamstrings. Good job me. So that's why I added the slow cardio on the incline -- wanted to work the muscle just a little but not put too much strain on it. Hopefully it'll be better soon!

Total Body Lift

First lifting session of the new year! Might be a disaster -- still really hurting from whatever injury I gave myself last week. But I'm going to try anyway, with a backup workout in my pocket if necessary.

I've done this workout before, but for the record it's from Women's Health's 'Big Book of 15 Minute Workouts' - titled 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Pain under left shoulderblade.

Yesterday: Beer. No workout.

Environment: Indoors.Relatively warm, for January!

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: BOSU, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 15:00?

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl One Leg Squat + Bicep Curl	15/leg - 12 lbs 12/leg - 15lbs	12/leg - 15lbs	15/leg - 15lbs Curls on alt. squats [15 curls total]
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	10/side - 15lbs [only 17 presses]	20/side - 15lbs Press on alt. squats [20 total]
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs 10 lbs	15/side - 10lbs	15/side - 10lbs
Plank + Front Raise	15/side [alt] - 5 lbs	15/side - 5lbs	15/side - 5lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	12/side - 12lbs	15/side - 12lbs
Stability Ball Crunch + Punch	15/side [alt] - 5 lbs	16 - 5lbs	16 - 5lbs
Time to Complete	15:00	?	?

Bonus! Ab work:

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

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

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

Comments
Looks like my gym got rid of the hex dumbbells -- so disappointed! My shoulders notice a big different between 10 and 15 pounds, let me tell you. So I had to alter reps a little bit, combined with the fact I couldn't find a few of the other accessories I needed (BOSU ball, where have you gone?), and my workout was a little different that I originally planned. I didn't quite make all of my sets as I wanted, but it was a decent effort for the first lift in a few weeks. Woke up sore the next day -- stairs were a challenge! Also have to remember to write down times so I know how long these things take.

40:00 Stationary Bike

Felt like death today -- I think boyfriend brought the plague to me from somewhere. Struggled through work, couldn't even think about doing any real work at the gym. Instead, I ended up on a stationary bike with a magazine. Powered through 40 minutes, on the 'fat burn' setting. Don't know if it means I'm out of shape or not, but it took very little resistance to keep my heart rate at 168. Oh well, something's always better than nothing!

Pre

Energy Level [1-5]: 2

Sore Areas: none, really

Yesterday: No alcohol, no exercise, hangover recovery day

Environment: indoors

Workout
Equipment: Stationary Bike
Work Time: 40:00

Row:
Level: 8

Minutes	Heart Rate (BPM)	Total Distance (mi)
0:00 - 40:00	avg: 168	14.5

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 50:00

Day After
Sore Level [1-5]: ?
Sore Areas: Still have plague. EVERYTHING hurts.

Comments