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 |
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!
