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

Total Body Tone [Blogilates/TIU]

A ridiculous mishmash of a workout today -- the Blogilates calendar has me doing the '100 workout', but I don't think that's going to be enough so I'm tacking on a pair of ToneItUp's full body routines. These workouts were originally sent out as a playlist, with the instructions to do each routine one time through. Except... each 'routine' has each exercise being done three times, so is one routine each exercise once, or the entire workout? I don't know! It said 'do each workout once through', so I'm going to assume that means one set of each exercise? Great. Also I'm just going to do the total body ones, because I don't have THAT much time on my hands!


Pre

Energy Level [1-5]:

Sore Areas:  

Yesterday: 

Environment:

Workout
Equipment: Dumbbells [10lbs]
Work Time: 44:00

'100 Workout': 100 reps each of: jumping jacks, situps, squats, bicycle crunches, pray pulses, bridges
** Done as 4x25 super sets -- jumping jacks/situps, squats/bicycle crunches, pulses/bridges
Time: 20:00

Exercise Name	Reps - Weight
Squat + Side Kick	20
Plank + Pushup + Row + Fly	20/side - 10lbs
Bridge Chest Flys	15 - 10lbs
Bridge Triceps Curls	15 - 10lbs
V-Sit Bicep Curl + Shoulder Press	15 - 10lbs
Russian Twists	20 - 10lb
Time	7:00

Exercise Name	Reps - Weight
Reverse Lunge + Overhead Press	10/side - 10lbs
Squat Circles + Triceps Press	10/side - 10lbs
Curtsy Lunge + Row	10/side - 10lbs
Cobra-Dog Pushups	10
Time	8:00

Exercise Name	Reps - Weight
Lunge + Standing Twist	10/side - 10lbs
Triceps Dip + Kick	8/side
Side Plank Dips	10/side
Plank Cross Tucks	20
V-Ups	20
Russian Twists	20
Crunches	20
Bicycle Crunches	20
Tornado Leg Lifts	2
Reverse Crunches	10
Supermans	15
Time	9:00

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

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

Comments

Blogilates - Abs/Cardio

Yesterday was a rainy, disgusting fail. Didn't get up early to do my abs like I promised myself, didn't work out after work since I was full of sore and crabbiness. But, some days you just need a rest, right? Right.

But today was infinitely better - I worked from home! I love working from home - it lets me get so much more done over the course of my day. Since a lot of my job involves solving other people's immediate problems, if there's a period where there aren't any problems I don't have much to do. When this happens in the office, I stare out the window or try to stealthily check Facebook (or update this blog...). When it happens while I'm at home, I Get Shit Done. Laundry, dishes, dog-walking, post-office-ing, and working out! Today I decided that whenever I got bored, I would do one Blogilates video. By the end of the day, I had managed to do like 6 of them. Saved me the time/effort of actually going to the gym and meant I made it to the bar before the Bears game started. Horray!

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back.

Yesterday: Does flipcup count? It's kind of like wall-sitting...

Environment: Indoors. Dog gets really excited every time I get up because he thinks we're going outside. Sorry dog! It's monsooning!

Workout
Warmup: none
Equipment: none
Work Time: ~45:00

Blogilates - Spring Fling 2: Fat Loss! [10:00]
Blogilates - Abs All Night [5:00]
Blogilates - Corset Workout [10:00]
Blogilates - Intense Ab Workout [10:00]

Blogilates - 100 Burpee Burnout [10:00]

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

Day After
Sore Level [1-5]:4
Sore Areas: Traps/neck, lower back

Comments
Ok, so 5, not 6, but still a good workout! Although I meant to do more - I was aiming for one an hour. Stupid work got in the way. Those burpees were especially hard - I have a blister on my hand from  my hardwood floors! And today I'm super sore, maybe the intense cardio death workout I had planned for today will have to change...

45:00 Run

Pre

Energy Level [1-5]: 3

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

Yesterday: Brunch!

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 45:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.0	3.0	~.53
5:01 - 6:00	8.0	3.0	~.66
6:01 - 6:30	9.0	3.0	.73
6:31 - 9:30	[:15 break] 6.5	3.0	~1.06 [-.027]
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.31
11:31 - 12:30	8.5	2.5 [:30] 2.0 [:30]	~1.45
12:31 - 13:00	9.5	2.0	1.53
13:01 - 16:00	[:15 break] 6.5	3.0	~1.86 [-.054]
16:01 - 18:00	7.5 [:10 break]	3.0 [1:00] 2.5 [1:00]	~2.11 [-.075]
18:01 - 19:00	8.5	2.5 [:30] 2.0 [:30]	~2.25
19:01 - 19:30	9.5	2.0	2.33
19:31 - 22:30	[:15 break] 6.5	2.0 [1:00] 2.5 [1:00] 3.0 [1:00]	~2.67  [-.102]
22:31 - 24:30	7.5 [:15 break]	3.0 [1:00] 2.5 [1:00]	~2.90 [-.133]
24:31 - 25:30	8.5	2.5 [:30] 2.0 [:30]	~3.05
25:31 - 26:00	9.5	2.0	~3.13
26:01 - 29:30	[:30 break] 6.5	2.0	3.5 [-.188]
Interval Total: 29:30	8:25 pace [8:54 pace] 7.12 mph [6.73 mph]	? [vert]	3.5 [3.31]
30:01 - 32:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.64
32:01 - 35:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.87
35:01 - 38:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~4.12
38:01 - 39:00	5.0 backwards [1:00]	3.0	~4.2
39:01 - 40:00	0.0	3.0	~4.35 [-.338]
40:01 - 45:00	10.0 [:20] 0.0 [:10] x10	3.0 [1:00] 2.5 [1:00] 2.0 [1:00] 1.5 [1:00] 1.0 [1:00]	5.18 [-.393]
Total: 45:00	8:41 pace [9:24 pace] 6.90 mph [6.39 mph]	? [vert]	5.18 [4.79]

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 60:00

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


Comments
Not a bad effort for my first time on a treadmill (at length) in awhile - hopefully as the humidity abates I'll be more inspired to run my ass off. I actually took the time to remove the 'rest' breaks from my eventual mileage too - depressing. But at least my mid-interval breaks took less than 2/10 of a mile -- maintaining a sub-9:00 pace isn't too shabby for me. I have to remember to do the mid-workout totals more often - I'm always killed when I switch out the 'straight running' for shuffles or whatever.

45:00 Bike

Pre

Energy Level [1-5]: 4! Feel pretty good today!

Sore Areas: none

Yesterday: Lazy Sunday

Environment: Indoors, hot, muggy, gross

Workout
Equipment: Stationary Bike
Work Time: 45:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	75-85
5:01 - 10:00	100 [:20] 35 [:10]
10:00 - 40:00	Repeat 0:00 - 10:00  x3
40:00 - 45:00	75	13.25
Total: 40:00	3:24/mi [avg]	13.25

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 50:00

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

Comments
Not as good as usual - I was totally finishing a good book and might have gotten distracted and probably failed to pedal as hard as I could have...

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...

ZCUT #1 + Total Body Lift [TIU]

Lift section is ToneItUp's Pura Vida and Santorini Bikini workouts piled atop one another.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Warmup: 
Equipment: dumbbells - 10lbs
Work Time: 45:00

ZCUT #1 - total time: 7:08, + 10 burpees = 8:10

Total Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Deadlift + Lat Raise + Shoulder Press	20 - 10lbs	20 - 10lbs	20 - 10lbs
Bicep Curl + Punch	10/side - 10lbs	10/side - 10lbs	10/side - 10lbs
Spider Monkey Pushup	15	15	15
Bridge + Chest Fly + Tricep Curl	20 - 10lbs	20 - 10lbs	20 - 10lbs
Plie Squat on Toes	20	20	20
Side Plank 'Hugs'	15/side	15/side	15/side
Walkout Plank + Pushup + Down Dog + Plank	15	15	15
V-Sit + Russian Twist	20	20	20
Total time

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

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

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

Comments

ZCUT #10 + Blogilates - Abs

As expected, a ridiculously over-the-top weekend with the pops. Happy hour (on a boat!), pizza, boozy brunch, ginormous pasta platters, slightly less boozy but infinitely more buttery buffet brunch, and then Easter ham and biscuits to top everything off. My body is literally pissed at me -- sleeping last night was a chore due to the intense stomachache. I think it was the pounds of butter I likely secretly consumed. Or salt poisoning. Probably both.

Funny story: dog is right there with me on the stomachache train. This weekend he managed to both steal and consume most of a costco-sized bag of turkey jerky AND the half-ham that was sitting on the counter waiting to be turned into leftovers. After the jerky he drank about 3 gallons of water because his tiny doggie brain was overwhelmed with salt. And then demanded to go outside at inconvenient hours. Naturally. And the ham? Neatly removed from the 2-inch deep roasting pan sitting on the counter WITHOUT KNOCKING OVER THE PAN. I swear that dog is part ninja. Or mountain goat. Probably both.

Regardless, it's all veggies and whole grains and workouts for me. Especially in these last two weeks before the wedding (first-time bridesmaid... I have no idea what's going on ever. But I WILL look good in this dress damnit. After I remember to pick it up. Which I WILL NOT FORGET to do!).

Pre

Energy Level [1-5]: 3

Sore Areas: Stomach. Uggggggh butter death.

Yesterday: Easter. Family weekend. Death by salt and buffet.

Environment: Indoors. It's cold outside! Still...

Workout
Warmup: dynamic 5:00 [squats, lunges, pushups, etc]
Equipment: None!
Work Time: ~45:00

ZCUT #10 : Time challenge: 180 Burpees, Low Jacks, Bicycles, Forward Lunge + Back Lunge + Jump Lunge, Side-to-Side Plank hops, Jump Lunges + Squat Jump [2 rounds] -- 12:34

Blogilates - Uh Oh Obliques
Blogilates - Good Time Abs Challenge

Post
Energy Level [1-5]: 2
Stretch Time: 10:00
Total in-Gym Time: 45:00

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

Comments
Well. That was lame. My original plan was to do this entire Blogilates workout after my jumping around, but I failed. After jumping around I just didn't have the heart to keep going. ZCUT is getting progressively more difficult (I'm on to you, Zuzanna...) and it's taking more and more time and more and more effort to get through it. When I then tried to immediately go into the spring fling workout there was rampant failure. So I said fine, I'll move that to the end, I'll do the rest of the videos and come back to it! I did get through the obliques vid, then the ab challenge mostly killed my already aching quads (I have a real bad tendency to over-use my hip flexors and under-use my lower abs. I'm trying to work on it) and I mostly ended up flopping around. The final straw was the the total-body video didn't load to my phone properly (wrong video format or something). To add insult to injury, the inner thigh challenge involved panty flashing the gym for a solid 5 minutes. So I told myself I'd finish those two, plus the spring fling vid, at home with the computer. Clearly that didn't happen -- after stopping at the grocery store and remembering/tackling a literal mountain of Easter cooking dishes (our dishwasher is broken, kill me now) I just didn't have the energy. Yes, I'm full of excuses. Yes, I hate myself for it. But... tomorrow is another day!

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!

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.

26:00 Row, 19:30 Treadmill

Got a great surprise today -- I was told to go home early! Work's been weird this week because we're having weird funding issues with our client, so the money hasn't been set aside to pay us yet. Or something. Moral of the story is that we've been running a skeleton crew around here for 3 days now, and today they just gave up and sent everyone home at noon. So I had a nice workout, walked from the gym back to my house, stopped at SweetGreen for a salad and Pound for an iced Nutella latte. Delicious! Then I got to spend some quality time with the dog -- we read in the park together for an hour and a half. Or, rather, I read, and he interrupted me whenever he wanted me to throw the tennis ball. I meant to do some ab work buuuuuut the book was way more interesting...

I decided on a cardio workout today since I haven't actually done anything real since Tuesday (still not sure yoga counts). I'm starting to think about block workouts since my tri is in 2 months, so I split my efforts between the rowing machine and the treadmill. Tried to write down all of my distances, but sometimes I get really tired during my 'sprint' blocks and forget what I'm supposed to remember. I aimed for 2 sets of 26-minute pyramid-style intervals, but my legs were deathly on the treadmill and I only got through 3 of the 4 interval chunks.

Pre

Energy Level [1-5]: 4

Sore Areas: Legs, still... stupid Spartacus...

Yesterday: No alcohol, stretching workout

Environment: Indoors, warm

Workout
Equipment: rowing machine, treadmill
Work Time: 45:30
Program: Manual
Resistance: rower - 8
Incline: treadmill - 2.0

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m
0:00 - 3:00	~2:30	+ 595 = 595
3:00 - 5:00	~2:15	+ 440 = 1035
5:00 - 6:00	~2:00	+? = ?
6:00 - 6:30	1:50-	+ ? = 1420
6:30 - 9:30	~2:30	+ 585 = 2005
9:30 - 11:30	~2:15	+ 445 = 2450
11:30 - 12:30	~2:00	+ 240 = 2690
12:30 - 13:00	1:50-	+ 145 = 2835
13:00 - 16:00	~2:30	+ 580 = 3415
16:00 - 18:00	~2:15	+ 445 = 3860
18:00 - 19:00	~2:00	+ 235 = 4095
19:00 - 19:30	1:50-	+ 130 = 4225
19:30 - 22:30	~2:30	+ 605 = 4830
22:30 - 24:30	~2:15	+ 430 = 5260
24:30 - 25:30	~2:00	+ 245 = 5505
25:30 - 26:00	1:50-	+ 125 = 5630

Run:

Minutes	Intensity [MPH]	Distance Traveled [mi]
0:00 - 3:00	6.0	+ .29 = .29
3:00 - 5:00	7.5	+ .25 = .54
5:00 - 6:00	9.0	+ .14 = .68
6:00 - 6:30	10.0	+ .13 = .81
6:30 - 9:30	6.0	+ 28 = 1.09
9:30 - 11:30	7.5	+ .25 = 1.34
11:30 - 12:30	9.0	+ .15 = 1.49
12:30 - 13:00	10.0	+ .11 = 1.60
13:00 - 16:00	6.0	+ .29 = 1.89
16:00 - 18:00	7.5	+.25 = 2.14 (?)
18:00 - 19:00	9.0	+ .14 = 2.28 (?)
19:00 - 19:30	10.0	+.10 = 2.38

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 70:00

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

Comments
Looks like the gym refub-ed the rowing machines at some point recently. The wheel had been massively tightened -- pulling was harder than usual and I was almost being pulled forward on the return. I found the 2:15 pace hard to maintain for 2 minutes, and I'm not sure I got under 1:50 at any point. It's probably the reason those distances were a little short -- my splits should have been 600m, 444m, 250m, and 136m. Theoretically I should have gone 5720m ... goal for next time! Although I was ahead of myself by about 400m as compared to last time I did this routine, so, progress! Progress and goals! I also have to confess that I needed short breaks during the running. I think I took 10 seconds in the middle of each of the 9.0 minutes. Again, something to strive for.

Yoga

Looks like Tuesday's Spartacus workout was a bit harder than I thought it was -- woke up Wednesday morning with extremely sore hamstrings. Sitting in an office for 9 hours probably didn't help any, but by the end of the day I wasn't feeling up to the run I had planned. So instead I took the dog for a nice long walk -- about 3.4 miles down the hill and back. By the time we got back my legs were tired and he was panting -- it's still hot out there!

Legs are *still* sore today, so I've decided to switch things up a bit and try my hand at yoga. Awhile back I bought a daily-deal for one of those monthly boxes-o-things. The one that came in June contained (among other things) one free download from yogadownload.com. I'm new to the site, but everything is fairly clearly laid out. Each class is ranked according to level of difficultly and the level of effort involved. Seeing as how I'm clearly no yogi I've chosen a class designated for the 'Advanced Beginner' -- I've decided that means its meant for someone that knows how (theoretically) to do the crow but can't hold it for more than about 2.3 seconds. I've also chosen the 'Bring a Towel' intensity level because, honestly, I'm not going to waste (free) money to have someone tell me to lay on my back and breathe for 15 minutes. And finally, I'll be doing this routine in my house with the air conditioning blasting, because I think 'hot yoga' is exactly like experiencing first hand what Ixion deals with in the firey depths of Hades.

Pre

Energy Level [1-5]: 4

Sore Areas: LEGS

Yesterday: Alcohol, Exercise? Walking!

Environment: Indoors! Air conditioned!

Workout
Equipment: yoga mat, computer
Work Time: 45:00
Program: Power Yoga #1, from yogadownload.com
Level: Adv. Beginning / Bring a Towel

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

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

Comments