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.  

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!

15:00 Jump Rope

Very little time to workout today -- it's 'Prom' night! No, not actual Prom -- it's my company's annual Winter Gala. Every January they rent out a museum for us to frolic about in; we get dressed up super fancy and drink their booze whilst trying not to ruin the priceless dinosaurs or diamonds or canoes or whatever. There aren't a ton of opportunities in my life to actually wear a shiny dress, so I always enjoy the excuse. This year I ordered a new dress, which is currently sitting at the FedEx store, conveniently located on my route home from the office. Inconveniently, my wallet is sitting on the table at home and the FedEx guy needs my ID to release my package. So I have to go home, come back, AND get prettified before 8 PM, which isn't going to leave a lot of time for exercise. If I manage to squeeze in 15 minutes, it's going to be this 15 minute jump rope workout from the Women's Health Big Book of 15 Minute Workouts.

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: Jump Rope, 5 lb dumbbell
Work Time: 21:00

Jump Rope

Minutes	Jump Type	Speed
0:00 - 1:00	two-foot jump	Moderate
1:01 - 2:00	single-foot jump [:30 R / :30 L]	Moderate
2:01 - 3:00	two-foot jump	Moderate
3:01 - 4:00	single-foot jump [:30 R / :30 L]	Moderate
4:01 - 6:00 4:01 - 5:00 5:01 - 5:30 5:31 - 6:00	two-foot jump two-foot jump butt-kicks high knees	Fast Fast-ish Fast-ish Fast-ish
6:01 - 7:00	two-foot jump	Moderate
7:01 - 8:30 7:01 - 8:00	double-under jumps	Fast
8:31 - 9:30 8:00 - 9:00	two-foot jump	Moderate
9:31 - 11:30 9:00 - 10:00	Jumping Jacks	Moderate
11:31 - 12:30 10:00 - 11:00	two-foot jump	Moderate
12:31 - 14:30 11:00 - 12:00	'Jogging'	Fast
14:30 - 15:00 12:01 - 14:00	butt-kicks [:30] high knees [:30] x2	Fast
14:00 - 15:00	two-foot jump	Moderate
15:00 - 16:00	single-foot jump [:30 R / :30 L]	Moderate
Total: 15:00 16:00

Ab bonus!
Blogilates 'Plank Workout for Flat Abs and Toned Arms'

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 40:00

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

Comments
Couple things ended up happened -- first and most importantly, I decided to stop by FedEx before I went home just to see if I could get my package without my license, and the guy at the counter totally accepted my work badge as a valid ID! Win! So since I didn't have to trudge all the way home and back, I got to spend a little extra time at the gym -- I threw in the ab workout I skipped on Thursday to the end and took the opportunity to do some extra stretching.

Turns out I suck at jump roping. Or, rather, I suck at jump roping fast. I can keep my little moderate pace forever, but the second I speed up I start whipping myself with the rope. Not fun. So instead of speeding through 2 minutes, I added some butt kicks and high knees. Then the double-under jumps were a disaster, so instead of struggling through them for 2 minutes and spending most of that time tripping over the rope, I gave up after 1 minute and moved on. I added in more single-foot jumps later to make up for it. I also got bored 'running' so I went back to the butt kicks/high knees, which I figure are pretty much the same but harder.

Also, I somehow ended up doing 16 minutes instead of the 15 it was supposed to take. Don't really know how that happened, honestly...

{EDIT} -- the first two rounds of single foot jumping were supposed to be :30 each, not a minute. So I feel less bad about having to cut that minute in half and do :30/leg twice because after :30 my calves were ready to fall off

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.

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

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

Pre

Energy Level [1-5]: 5

Sore Areas: none, really

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

Environment: indoors

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

Treadmill:

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

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

Row:
Level: 8

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

Stationary Bike
Level: 14

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

Incline Treadmill
Speed: 3.5mph

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

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

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

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

26:00 Row + My Triumphant Return

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

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

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

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

Pre

Energy Level [1-5]: 4

Sore Areas: none

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

Environment: Indoors - finally fall!

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

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30
3:00 - 5:00	~2:15
5:00 - 6:00	~2:00
6:00 - 6:30	1:50-	+ 0 = 1490
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	+ 1450 = 2940
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	+ 1490 = 4430
19:30 - 22:30	~2:30
22:30 - 24:30	~2:15
24:30 - 25:30	~2:00
25:30 - 26:00	1:50-	+ 1420 = 5850

Core:

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

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

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

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

Spartacus Workout

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

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

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

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

Ab bonus!

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

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

Comments

35:00 Bike

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

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

Pre

Energy Level [1-5]: -100

Sore Areas: none. 

Yesterday: No alcohol. No exercise.

Environment: Indoors - warm.

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

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

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

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

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

Spartacus Workout

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

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

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

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

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

Ab bonus!

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

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

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

Workout Wrapup + Spartacus

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

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

Pre

Energy Level [1-5]: 2

Sore Areas: Stress headache.

Yesterday: Slug. No alcohol, no exercise.

Environment: Indoors. Not too hot outside though.

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

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

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

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


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

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

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

Upper Body/Core Lift

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

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


Pre

Energy Level [1-5]: 2 - sick, tired, 

Sore Areas: Legs are exhausted

Yesterday: One beer, cardio

Environment: Indoors -- not terrible!

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

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

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

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

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

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

Comments

30:00 Stationary Bike

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

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

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: Exercise, no alcohol.

Environment: Indoors - warm.

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

Minutes	Intensity [RPM]	Distance Traveled [mi]
0:00 - 3:00	70
3:00 - 5:00	85
5:00 - 6:00	100
6:00 - 6:30	110+	1.93
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	+ 1.72 = 3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	+ 1.90 = 5.75
19:30 - 22:30	75
22:30 - 24:30	90
24:30 - 25:30	100
25:30 - 26:00	110+	+ 1.95 = 7.70
26:00 - 30:00	~ 85	+ 1.13 = 8.83

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

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

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

40:00 Treadmill

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

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

Pre

Energy Level [1-5]: 3

Sore Areas: none, really

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

Environment: indoors -it's hot again

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

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

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

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

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

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

Spartacus Workout

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

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

Pre

Energy Level [1-5]: 3

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

Yesterday: Alcohol, no exercise.

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

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

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

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

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


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

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

Spartacus Workout

Very little post-vacation progress, according to the scale this morning. That's super disappointing, so I'm making an extra effort this week to be good. Trying hard to stay away from the chocolate. More veggies in my life.

Since this workout last week was the hardest thing I've done in a good long time, I thought I'd revisit it again now that I've recovered (barely). Going to tweak a few of the weights and reps to more manageable numbers -- we'll see how it goes. I'll remember to stretch this time around and maybe tomorrow I'll actually be able to stretch my legs.

Pre

Energy Level [1-5]: 3

Sore Areas: None, really

Yesterday: No Alcohol! Cardio!

Environment: indoor - hot

Workout
Equipment: dumbbell: 25 [x1], 20,* 15, 10 [hex]
Work Time: 30:00

* Edit: Didn't have any 20lb weights available, so I improved!

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]	21	21	21
Mountain Climber	100	104	106	90
Single Arm DB Swing	10/side - 15lbs [DB]	7/side	7/side	7/side
T-pushup	10 - 10lbs [hex DB]	10	11	10
Split Jumps	42	52	50	45
DB Row	20 - 20lbs [DB] 30 -15lbs [DB]	33	31	31
DB Side Lunge	10/side - 15lbs [DB]	9/side	8/side	10/side
Plank Row	10/side - 15lbs [DB]	11/side	11/side	11/side
DB Lunge + Twist	10/side - 20lbs [DB] 12/side - 15lbs [DB]	8/side	8/side	6/side
Explosive Overhead Press	20 - 15lbs [DB]	23	20	21

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

Ab bonus!

Minutes	Exercise
0:00 - 0:50	45° Laying Scissor Lifts
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Laying Leg Circles
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4!
Stretch Time:  15:00
Total Time:70:00

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

Comments
Much better this time around! I felt like I worked my arms more, which was nice, and I hit more of my goals or beat them by only a smidge, which means I found better weights. Still having troubles with the lunges though -- seems like regardless of what the weight it, I just do them slowly. Sigh. I'll have to focus on them -- I'd like to at *least* be able to get to 10 on a side in 50 seconds. Two and a half seconds per lunge doesn't seem outrageously fast...

And my legs weren't nearly as useless the day after. Win!

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.

Spartacus Workout

Still shaking off the lingering effects of vacation -- healing the sunburn, doing mountains of laundry, trying to to long for the weekend too much...

Back to the gym! Today's workout is called the 'Spartacus Workout'. I grabbed it from the Women's Health personal trainer website. It's a total-body workout completed as 3 sets of 10 exercises, done for 1 minute each. I think I'm going to alter it a bit to be 50:10 intervals, just so everything lines up nicely. In theory you're supposed to do this workout 3 times a week and end up with abs like a greek god [ancient Thracian hero?]? I guess?  Here's to hoping...

Pre

Energy Level [1-5]: 4

Sore Areas: Upper back

Yesterday: No Alcohol! Cardio!

Environment: indoor - hot

Workout
Equipment: dumbbell: 20,15, 10 [hex]
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 20lbs [DB]	22 - 25lbs	22 - 25lbs	23 - 25lbs
Mountain Climber	60	104	105	96
Single Arm DB Swing	20/side - 15lbs [DB]	12/side - 15lbs	13/side - 15lbs	14/side - 15lbs
T-pushup	10 - 10lbs [hex DB]	6 - 10lbs	7 - 10lbs	7 - 10lbs
Split Jumps	50	40	33	40
DB Row	20 - 15lbs [DB]	30 - 15lbs	26 - 20lbs	24 - 20lbs
DB Side Lunge	20/side - 15lbs [DB]	8/side - 15lbs	7/side - 15lbs	8/side - 15lbs
Plank Row	10/side - 10lbs [hex DB]	13/side - 10lbs	10/side - 15lbs	8/side - 15lbs
DB Lunge + Twist	10/side - 20lbs [DB]	7/side - 25lbs	8/side - 15lbs	6/side - 15lbs
Explosive Overhead Press	20 - 15lbs [DB]	18 - 15lbs	18 - 15lbs	20 -15lbs

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

Post
Energy Level [1-5]: 2
Stretch Time: 10:00
Total Time: 60:00

Day After
Sore Level [1-5]: 3
Sore Areas: Legs, Upper Back

Comments
Oof this one was hard. Exhausting -- I got home and wanted to just sit on the cough. Means it was good for me though! Not sure if there were enough arm exercises to make them work-- I might try to factor in more pushups in the T's and the Plank Rows. I've also discovered that I lunge very slowly -- both sideways and while twisting. With that in mind, I'm going to readjust some of the weights and reps next time around.

Update: Took me 3 days to walk pain-free after this. It's a killer.