26:00 Row + ZCUT #2

Feeling like kind of a failure today - all the workouts I've seemed to try recently haven't really been all *that* hard, and I've been feeling really crunched for time. That's no different today - with my flight tomorrow morning I have 2387416034 things to wrap up around here before I get to go vacay, but with Thanksgiving this week I can just not go to the gym. Not an option. So today I'm going to try two things I'm fairly certain will kick my butt -- rowing and a ZCUT. With a little luck this will only take about 40 minutes total, which fits in my schedule, and it should kick my butt. If I find I have some extra time I'm going to do some abs because I don't remember the last time those were sore. Hopefully I get enough done tonight that I can slip in a morning workout too - I need to at least stretch before spending hours and hours at the airport.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back

Yesterday: lame 3 miles

Environment: indoors. freezing. raining. thanks "winter storm boreas"

Workout
Equipment: Rowing Machine
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:10
5:01 - 6:00	2:00
6:01 - 6:30	1:50-
6:31 - 26:00	Repeat 0:00 - 6:30 x3
Total: 26:00

ZCUT #2: Time Trial
prisoner get-ups, sumo squat jumps, side lunge jumps, skaters, spiders, high knees to burpee, plyo jumps
Total time:

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

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

Comments

30:00 Row

Very little time to exercise today, but I need to fit it something to atone for yesterday. Instead of workout out as I planned, Boyfriend and I got drafted last-minute into participating in our kickball team's end of season flipcup tournament. It started at 7, which was barely enough time to get out of work and get to, much less enough time to be some sort of healthy. It was pretty fun, although I think next time they need to not start at 7 PM. Not because I can't get there in time (although there is that), but because flipcup is a game you need to play when you're not entirely sober. My drunk muscles need time to remember what they're doing -- when you go in cold, you suck! Which is what happened to our team. We're very good - we came to our current kickball league from one that breeds flipcup national champions, so we pride ourselves on knowing what we're doing. While we destroyed the first two teams we faced 3-0 (another point -- best of 5 when there are 8 people on a team? Really? THIS IS LIKE ZERO DRINKING), it wasn't because we were on point. We were struggling, but still better than the other teams. In the finals we finally got some competition and lost by a single flip. It shouldn't even have been that close, but every round there was someone knocking the rust off. Had we been at the top of their game we would have won! Harumph. More drinking necessary!

Anyway, today I have a whiskey tasting (fancy, I know) at 8, so I have to hustle to fit in my healthiness. To the rowing machine, because it's the hardest one at the gym!


Pre

Energy Level [1-5]: 4

Sore Areas:

Yesterday: Flipcup!

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 30:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 2:00	2:20
2:01 - 3:00	2:20
3:01 - 5:00	2:05
5:01 - 20:00	Repeat 2:01 - 5:00 x5
20:01 - 21:00	2:25
21:01 - 22:00	1:55-
22:01 - 30:00	Repeat 20:01 - 22:00 x4
Total: 30:10	2:09 min/500m [avg]	7000

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

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

Comments

39:00 Row + Abs

New month, new blogging dedication. Why do I feel like I do this every month? I'm really good about writing my workouts down in my journal, but throwing them up here never seems to happen. Hmm... maybe I need a new tracking method. But it is convenient to go through on days when I'm like 'I need a full body routine that will kick my ass... what shall I do? oh, this was painful. go to!'. But that only works if I actually write down how I feel afterwards. Bleh. Time to think about this some more... maybe it'd help if I wrote down how I feel in the journal? But that's not searchable. And runkeeper doesn't do anything about weightlifting, although it's nice to know how many miles I run a month. Sigh. Trying to track healthiness is hard!

I modelled this cardio routine from ToneItUp's Rise and Run workout, but did it on the rowing machine instead of the treadmill. Then I did a couple of the video's from today's Blogilates workout (ab day!) for a complete 60 minute sweat-fest.

Pre

Energy Level [1-5]: 4

Sore Areas: Hamstrings

Yesterday: Punkin Chunkin weekend! More about that later when I'm not stressing out...

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 39:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 4:00	1:50-	930
4:01 - 6:00	2:25
6:01 - 11:00	2:05	+ 1500 = 2530
<BREAK>	20 Jumping Jacks 10 Side Lunges [each side] 15 Pile Squat Jumps	✔
11:01 - 26:00	Repeat 6:00 - 11:00 + <BREAK> x3	+ 1175 = 3705 ✔ + 1175 = 4880 ✔ + 1180 = 6060 ✔
26:01 - 26:30	2:30
26:31 - 27:00	1:50
27:01 - 31:00	Repeat 26:01 - 27:01 x4	+ 1165 = 7225
31:01 - 31:30	2:30
31:31 - 32:30	1:50
32:31 - 37:00	Repeat 31:01 - 32:30 x3	+ 1375 = 8600
37:01 - 39:00	2:30	+ 400 = 9000
Total: 39:00	2:16 min/500m [avg]	9000

Bonus Abs:
Blogilates - POP Pilates: Intense Ab Workout
Blogilates - Victoria Secret Model Ab Workout

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 75:00

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

Comments
My grip-y muscles were DYING after this -- I think it's because I used one of the new rowing machines that showed up in my gym two weeks ago. They were definitely way more tightly wound that the old ones I'm used to. I'm a little annoyed that everything came out to 39 minutes (like, seriously?) but no biggie. I would have probably just added another minute of cool-down time anyway.

Not super sore anywhere the day after this workout -- I'm trying to change things around and work a little harder, but it doesn't seem to be happening. Guess I need to push even harder!

Also I'm fairly certain the people in my gym thought I was totally nuts for following pilates videos on my phone and doing them in a corner. I just have to keep telling myself they're not really paying attention. Except for that one guy. He totally thinks I'm a weirdo. But he's not wearing shoes, so his opinion doesn't count.

Aside: who doesn't wear shoes in a gym? And wanders around?? PUT YOUR NASTY FEET AWAY. I hope you get athletes foot and ringworm and whatever that really bad one that's almost strep is. [Edit: staph. staph infections. not strep infections]. And I hope someone drops a weight on your foot. Serves you right.

30:00 Row

Saturday workout!! Who rocks? This girl. I'm usually such a waste of space on weekends after goinggoinggoing all week, but BF and I skipped a few too many workouts this week and had to atone at the gym this morning. We didn't have a lot of time (BeerFest afternoon!), so I rowed to maximize calorie-burning-ness. BF rowed as well, but I won the distance challenge. Yay!

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 30:00

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	2:03
6:01 - 6:30	1:50-	1475
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2950 4400 5860
Interval Total: 30:00	2:13 min/500m [avg]	5860
26:01 - 27:00	High Rows
27:01 - 28:00	Row + Twist
27:01 - 29:00	High Rows
29:01 - 30:00	Row + Twist	6610
Total: 30:00	2:16 min/500m [avg]	6610

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 45:00

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

Comments

39:00 Row + Tone

Leaving work early is the best feeling ever. Especially when it's super early, like lunchtime, and all the poor souls around you are grabbing food only to head back to the office. Especially especially when it's the start to a long weekend. Horray Labor!

BF and I are supposed to start our trek to Nashville this afternoon but he's still stuck at work, so I have a bit of time for a long-ish workout. Trying to hit as much as possible, so I'm rowing and toning. Workout format is originally from ToneItUp 'Itty Bitty Bikini Cardio', but most everything specific I came up with myself!

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Rowing Machine
Level: 8
Work Time: 60:00

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:23
3:01 - 5:00	2:10
5:01 - 6:00	2:03
6:00 - 6:30	1:50-	1495
<BREAK>	10 Side Lunges [each side] 10 Single-Leg Toe-Touch 'T' [each side] 15 Heel-Up Plie Squats	✔
6:31 - 9:30	2:23
9:31 - 11:30	2:10
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	+ 1490 = 2985
<BREAK>	12 Pushups 12 Down-Dog Pushups 20 Tricep Dip + Kick	✔
13:01 - 16:00	2:23
16:01 - 18:00	2:10
18:01 - 19:00	2:03
19:01 - 19:30	1:50-	+ 1470 = 4455
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
19:30 - 32:30	Repeat 0:00 - 13:00	+ 1475 = 5930 ✔ + 1455 = 7385 ✔
32:31 - 33:30	2:23
33:31 - 34:30	High Pulls [2:30]
34:30 - 35:30	2:13
35:31 - 36:30	Low Side/Side Twist Pulls [2:30]
36:31 - 37:30	2:03
37:31 - 38:30	High Pulls + Twist [2:30]
38:30 - 39:00	1:50-	+ 1375 = 8760
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
Total: 39:00	2:13 min/500 m [avg]

Post
Energy Level [1-5]: 
Stretch Time: 10:00
Total Time: 75:00

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

Comments

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

20:00 Jump Rope + 20:00 Row

Last day to kill it before the wedding! Still trying to focus on my upper body/upper back, since everything else will be under the dress (abs? unnecessary!). I'm working out way earlier than usual today since I took the day off and I have a nail appointment at 11, so hopefully it won't have too much of an adverse effect. I never know what to eat when I work out first thing since I know I need something, but if I eat too much I feel weighed down. Think I'm gonna go with toast (I love toast!).

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Kind of a failed total body lift

Environment: indoors

Workout
Equipment: Jump Rope, Rowing Machine
Work Time: 40:00

Jump Rope

Minutes	Jump Type	Speed
0:00 - 5:00	two-foot jump	Moderate
5:01 - 6:00	high knees	Moderate
6:01 - 7:00	butt kicks	Moderate
7:01 - 8:00	in-out 'jacks'	Moderate
8:01 - 9:00	side/side jumps	Moderate
9:01 - 10:00	two-foot jump	Fast
10:01 - 20:00	repeat 5:01 - 10:00 x2	Increased Every Round

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:13
5:01 - 6:00	2:00
6:01 - 6:30	1:50	1435
6:31 - 19:30	Repeat 0:00 - 6:30 x2	2875 4325
19:30 - 21:00	3:00	4500
Total: 26:00		4500

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lifts
1:00 - 1:50	Side Plank + Toe Touches (R)
2:00 - 2:50	Plank + Leg Lifts
3:00 - 3:50	Side Plank + Toe Touches (L)
4:00 - 4:50	Plank + Knee-to-Elbows

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

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

Comments

26:00 Row + Upper Body Lift

Going to give my legs a rest from all the jumping up and down today and go back to a normal cardio workout. Maybe I'll see some improvement from last time that I can attribute to the jumping about? Maybe? Who knows! But I'll be back in my own familiar gym so at the very least it'll be better than yesterday. Progress.

Pre

Energy Level [1-5]: 3

Sore Areas: Quads

Yesterday: Jumping. Alcohol.

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 48:00

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-	1450
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2905 4360 5810
26:00 - 28:00	3:00	6000
Total: 35:00	2:14 [avg]	6000

Upper Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing V-Raise	15 - 10lbs	15 - 10lbs	Front/Side Raise: 15 - 10lbs  V-Raise: 5 - 10lbs
Shoulder Press	15 - 10lbs	15 - 10lbs	Bicep Curl + Shoulder Press: 15 - 10lbs
Rotating Tricep Kickback	15/side - 10lbs	15 - 10lbs	15 - 10lbs
Pike Walk + Pushup	10	10	10
Airplane Extensions	15	15	15
Crescent Lunge + Row	20/side - 10lbs	20 - 10lbs	20 - 10lbs
T-Pushup	5/side	5/side	5/side
Total time	7:30 [x2]	9:00	9:30

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

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 70:00

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

Comments
Well, I did do a bit better than I typically do on the row, so maybe that is progress? But I did feel like I got tired more quickly than usual, so maybe I was just pushing too hard too early, which I've been known to do. So... jury's still out on the cardiovascular benefits of jumping about.

ZCUT #1 + 20:00 Row + 15:00 Bike

I'll admit, since I decided to actually stick to a workout routine about 2 weeks ago I've been slacking on keeping both this blog and my workout journal up to date. But the truth is, since I'm just doing what I'm being told to do, there isn't much for me to track. But I'm going to try to fix that -- starting today because I actually did some trackable cardio.

Neither ZCUT nor Blogilates have explicit cardio built into their programs, but since I'm still not entirely convinced that jumping up and down for 8 minutes is going to make me a better runner I'm going to add in some cardio chunks when I have the time. This will most likely mean I'll have to sacrifice a day or two of Blogilates over the course of the week, but I'm ok with it. Cardio be importante.

Pre

Energy Level [1-5]: 3

Sore Areas: Enh.

Yesterday: A sad excuse for a cardio workout.

Environment: Indoors.

Workout
Warmup: dynamic 7:00 [squats, lunges, pushups, etc]
Equipment: None! + Rowing Machine + Stationary Bike
Work Time: 45:00

ZCUT #1 : Time challenge: burpees, squat jumps, jump lunges, crab kicks, jack kicks -- 8:17 [+10 extra burpees - 9:27]

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-	1440
6:31 - 19:30	Repeat 0:00 - 6:30 x2	2885 4340
19:31 - 20:00	3:00	4400
Total: 20:00	2:16 [avg]	4400

Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	~75
3:01 - 5:00	~87
5:01 - 6:00	~97
6:01 - 6:30	110+	2.0
6:31 - 13:00	Repeat 0:00 - 6:30	4.03
13:01 - 15:00	~75	4.36
Total: 15:00	17.44 mph [avg]	4.36

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 65:00

Day After
Sore Level [1-5]: 2
Sore Areas: Quads, a little

Comments
Well, I can't say for certain, but I don't think the 8 minutes of jumping up and down is hurting me any. Both the rowing and the biking workouts were on per with, if not a little better than similar workouts I've done recently. And I might be getting better at jumping up and down too, which is also cool. It might just be this specific set of jumping up and down though - it's the only ZCUT I have memorized, so if I find myself at the gym and this is the type of workout I want to do it's pretty much my only option. The one downside of owning the DVDs and being too lazy to rip them into a more portable format...

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...

23:00 Run + 13:00 Row + 13:00 Bike

Kind of copped out of a cardio workout yesterday 1) because my obliques were still killing me, and 2) because I had a killer stew recipe I wanted to try that was going to take upwards of 2 hours. So I jumped up and down a bit, but not as long as I should have. As a result, going to try to hit it hard today. And it's Saturday! I never remember to work out on Saturdays. Win!

Pre

Energy Level [1-5]: 4

Sore Areas: Obliques, legs

Yesterday: Wine, short cardio session

Environment: indoors

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

Treadmill:

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	2.0
3:01 - 5:00	7.0	2.0
5:01 - 6:00	8.0	2.0
6:01 - 6:30	9:00	2.0
6:31 - 9:30	6.0	2.0
9:31 - 11:30	7.5	2.0
11:31 - 12:30	9.0	2.0
12:31 - 13:00	10.0	2.0	1.53
13:01 - 14:00	4.0	2.0
14:01 - 16:00	4.0 side shuffle [R -1:00] side shuffle [L - 1:00]	2.0
16:01 - 19:00	4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.0
19:01 - 22:00	5.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.0
22:01 - 23:00	5.0 backwards [1:00]	3.0
Total: 23:00

*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-	1440
6:31 - 9:30	2:33
9:31 - 11:30	2:13
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	2880
Total: 13:00	2:13 [avg]	2880

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	67
3:01 - 5:00	77
5:01 - 6:00	87
6:01 - 6:30	100+	1.7
6:31 - 9:30	75
9:31 - 11:30	85
11:31 - 12:30	95
12:31 - 13:00	100+	3.58
Total: 13:00	~85 [avg]	3.58

Post
Energy Level [1-5]: 2
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 5
Sore Areas: Hamstrings. Walking is a chore.

Comments
Biking was harder than was strictly necessary -- maybe I did more this week that I originally thought. Legs are shot, stairs are almost out of the question.

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...

Workout Wrapup #2

Here's a problem I'm finding with some of my workouts -- they make BORING blog posts. I've worked out three times [four if you count the one I will do today] since my last post [last Wednesday, today is Tuesday], and the only one that could possibly be charted was yesterdays. The rest were just, there. So here are some partial posts about the past few days.

Last Thursday I went for a run. It was hard, I didn't want to do it, and there was a lot of other crap going on in my lift at the time [we got offered a house, which is great! But the kitchen SUCKS. A LOT. And I love to cook. Is it worth it...?] so my plans to go to the gym went phhhhhibt. Instead I went home to see if boyfriend could instill some inspiration in me. Which he did, sorta, by shaming me with the 5 miles he had run/walked the day before. Was I going to let him run more than me? Sigh. Fine. No. So I grabbed the dog and we purposefully went one block farther than he did. Looking back it was kind of an easy run, and I probably could have gone farther, but my heart wasn't in it. Still went a touch over 5 miles though, which isn't too shabby. But it was slow-ish and isn't much to talk about.

Friday we went to a baseball game. There were nachos involved. And beer. Healthiness, not so much.

Saturday was one of those days where you're forced to get up early to do one thing [signed the lease for the place above -- decided to go for it, even though it's not perfect. I can deal with it for a year], do three dozen other things as well, look up at the clock sure the day is over and find that it's only like noon. Given that, when boyfriend and I got our bikes back from their tuneups with plenty of daylight still left, we decided to suit up and go for a ride. Covered a little more than 20 miles, all told, at a fairly good clip. it was boyfriend's first 'long' bike ride, and I was really proud of him! He's taking the fact that I signed him up for a triathlon and called it a gift like a champion. T-minus 19 days!

Sunday funday. No words necessary.

Yesterday I rowed for the first time in a bit. I'm going to chart it so that I can compare it to some of the other workouts, but I wasn't on top of my game enough to record all the details. Was a fairly standard pyramid interval though, and I think I was hitting some decent distances.

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-	1430
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	+ 1440 = 2870
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	+ 1420 = 4290
19:30 - 22:30	~2:30
22:30 - 24:30	~2:15
24:30 - 25:30	~2:00
25:30 - 26:00	1:50-	+ 1425 = 5715
26:00 - 29:00	~2:30
29:00 - 31:00	~2:15
31:00 - 32:00	~2:00
32:00 - 32:30	1:50-	+ 1440 = 7135
32:30 - 34:20	~2:30	+ 365 = 7500
34:20 - 35:00	~2:30	7620

Hey consistency! I like that in a workout, actually. I like to pretend it means I'm not tiring as quickly as I could be. Although I was definitely struggling during the 3rd/4th pyramid. Feel the forearm burn!

I think today I'm going to swim. Again, a boring entry. But necessary...

20:00 Row, 20:00 Bike

Ugh. Mondays. Between wanting to finish this book I'm 83% of the way though and having to deal with a crazy landlord who's trying to sell my house while I'm still it in, I can say that I'm not super pumped about having to go torture myself. Add that to the fact that hate repeating workouts and used all of my major apparatuses last week so I can't decide what I want to do today, and the gym is turning into a chore. However I have plans tomorrow and Wednesday and will only mange to fit in a short workout if any, so I feel as if I must go.

Going to do an interval workout today. Haven't recorded a rowing workout with these intervals yet so we'll see how the distances compare to the 3-2-1 pyramid-style workouts I usually do. The bike will be comparable to this workout, only shorter. Going to aim for 6 1/4 miles in 20 minutes.

Pre

Energy Level [1-5]: 3

Sore Areas: none

Yesterday: Sunday Funday - alcohol, no exercies

Environment: Indoors - not cool

Workout
Equipment: rowing machine, bike
Work Time: 40:00
Bike Program: Random Hill
Level: rower - 8; bike - 15

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30	+0 = 614
3:00 - 4:00	~2:15
4:00 - 5:00	2:00-	+ 475 = 1085
5:00 - 6:00	~2:30
6:00 - 7:00	~2:15
7:00 - 8:00	2:00-	+ 675 = 1760
8:00 - 9:00	~2:30
9:00 - 10:00	~2:15
10:00 - 11:00	2:00-	+ 660 = 2420
11:00 - 12:00	~2:30
12:00 - 13:00	~2:15
13:00 - 14:00	2:00-	+ 580 = 3100
14:00 - 15:00	~2:30
15:00 - 16:00	~2:15
16:00 - 17:00	2:00-	+ 670 = 3770
17:00 - 18:00	~2:30
18:00 - 19:00	~2:15
19:00 - 20:00	2:00-	+ 675 = 4445
20:00 - 20:14	2:00-	+ 55 = 4500

Bike:

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-5:00	5: ~80	1.34
5:01-10:00	10: 110+ [20 sec] 0: 35 [10 sec]	2.75
10:00-15:00	5: ~80	4.00
15:01-20:00	10: 110+ [20 sec] 0: 35 [10 sec]	5.45
20:00-25:00	5: ~75	6.65

Post
Energy Level [1-5]: 3
Stretch Time: 5:00
Total Time: 55:00

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

Comments
Workout was kind of 'enh'. Didn't get nearly as far as I wanted to in the 20 minutes even though I downgraded the level of hilliness to 15 instead of my usual 16. Hopefully I'll be faster on the course -- it's fairly flat, so that should help.

I realize I've been bad about updating this week, but it's because I've been bad about working out this week... instead, on Tuesday, I went and saw Magic Mike, which was highly entertaining. He just wants to sell his furniture! LEGITIMATE BUSINESSMAN! Talkin' about loans and shit. Wednesday I have a company happy hour. I might fit in a workout, but it depends on how my day goes. Otherwise, back to it on Thursday and hopefully have Saturday to make up for my transgressions...

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.

20:00 Row, 20:00 Bike

Since Friday was such a g-d disaster, Boyfriend and I made it a point to go to the gym on Saturday. It was part of our Old-School-esque 'lovey little Saturday'. We went to the gym, and the farmers market, and PetSmart and the epic beer/wine store, AND we saw a movie. It was a very busy, yet fairly unhurried day. Very rare. And we accomplished everything on our to-do list!

I decided to do an intense cardio routine. A pair of extended Women's Health inspired HITT routines, one on the rower and one on the bike.

Pre

Energy Level [1-5]: 5!

Sore Areas: Shoulders

Yesterday: No Alcohol! A disaster of a lifting session...

Environment: Indoors - pleasantly cool

Workout
'Warmup': Biked 2.1 miles to the gym
Equipment: rowing machine, bike
Work Time: 42:30
Program: Manual 
Level: rower - 8; bike - 14

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-	1430
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	2430
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	4250
19:30 - 20:45	~2:30	4500

Bike:

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+	1.92
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	5.84
19:30 - 21:45	70	6.25

Bonus! Ab work:

Minutes	Exercise
0:10 - 1:00 5:10 - 6:00	Straight Arm Plank + Leg Raise
1:10 - 2:00 6:10 - 7:00	T-Plank, R
2:10 - 3:00 7:10 - 8:00	Straight Arm Plank
3:10 - 4:00 8:10 - 9:00	T-Plank, L
4:10 - 5:00 9:10 - 10:00	Reptile Pushups [12]

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

Day After
Sore Level [1-5]: 2
Sore Areas: Legs, Upper Back
Comments
Felt really good to get a good workout in after the disaster that was Friday. I was super energized and maybe did a little to remedy the indulgent week I had. 7 more days till the beach!