Saint Charles,IL 
Sport
  • Orange Theory
  • 1h 00m

Had to switch to the later class after I was scheduled for a phone conference at 11:30 AM. I had to go to the crappy coach, Justin. I mean, he's OK, he's just kind of awkward and young and inexperienced and antisocial. So. I mean the workout gets done either way, I'd just rather have some fun motivation. But whatever. Made myself ride the bike even though I felt sturdy enough to run.

Bike Block 1
90 sec push
1 min AO
1 min recovery
30 sec push
1 min AO
1 min recovery
1 min AO

Blocks 2 and 3 were the same, except the recovery sections were 45 seconds and 30 seconds respectively. Harder than it looks.

Floor Block 1 Designed to be impossible to do with knee issues
5 x Single Leg Bench Sit to Stand (Left Leg)
5 x Weighted Swing Lunges (Left Leg)
5 x Lateral Bench Step Ups (Left Leg)
Repeat above with Right Leg
10 x Weighted Double Crunch
10 x Power Sit Ups
10 x Bicycle

Repeat the entire block twice followed by 300m row

Floor Block 2

300m Row (just once)

5 x Kneeling Single Arm Overhead Press to Stand (each leg) Um no.
10 x TRX Pull Up

 


   Monday: rest. 
     Tuesday: OTF (bike) 6:30 AM
   Wednesday: Office rest day. Am cooked.

     Thursday: OTF (run) 6:30 AM
     Friday: OTF (bike) 4:30 PM
    Saturday: OTF (run) 10:15 AM
    Sunday: Chris half marathon race; Naperville with Trudy.

Sport
  • Orange Theory
  • 1h 00m

HELL WEEK "Preview" Class. Not sure what that's supposed to mean, but this workout was confusing, hard, awkward, and generally UUUUUGGGGGGHHHHH. Was happy when it was over. Seemed to last forever with all of the switching.

2 G Tornado-ish -- Ran


1 min all out on treads (switch)
1 min push off push ups (switch)
90 second run for distance (switch)
90 seconds mitral full thrusters (switch)
2 min run for distance (switch)
2 min weighted lunges (switch)
5 min run/exercise .1 @8% 20 iso pulse squats .1 @6% 20 iso squat calf raise .1 @ 4% 20 iso pulse squats .1 @2% 20 iso squat calf raise ( I did not do the inclines on this, and only got through 2 or 3 rounds)
5 min row for distance (1280) (switch to floor)
20 leg raises 20 crunches (not bad)
90 second burpee plank jack 45 sec pop jack 90 second burpee palms to elbows 45 sec pop jack 90 sec full burpee (kill me I have to go back to the treadmill?)
2 min incline base pace with raising incline (add 2% incline every 30 seconds)
Recover @ 15% walking for 45 seconds.
90 sec run for distance
45 sec WR
90 sec run for distance
45 sec WR
90 sec run for distance
DONE. Blagh.


Seems my HRM craps out every now and then... right in the middle of some hard work. This was after the first floor block, when we got back onto the treadmill. Ran in my new pink shooz. They were great. As expected.

Knee was feeling a little funky this morning... I would feel tiny twinges of pain here and there... like the fucker was threatening me.

Decided I'd run anyway because this is my life and I need to live it... and it did OK. Needled me a little bit more as I was trying to go down the stairs... so I have to watch it today. Thinking I should ride the bike tomorrow. Run on Saturday, and then off on Sunday.


   Monday: rest. 
     Tuesday: OTF (bike) 6:30 AM
   Wednesday: Office rest day. Am cooked.

     Thursday: OTF (run) 6:30 AM
     Friday: OTF (run) 12:00 PM
    Saturday: OTF (bike) 10:15 AM
    Sunday: Chris half marathon race; Naperville with Trudy.

   Monday: rest. 
     Tuesday: OTF (bike) 6:30 AM
   Wednesday: Office rest day. Am cooked.

     Thursday: OTF (run) 6:30 AM
     Friday: OTF (run) 12:00 PM
    Saturday: OTF (bike) 10:15 AM
    Sunday: Chris half marathon race; Naperville with Trudy.


Work outfit is a bit of a snore. I will not burden you with my cute, albeit sort of ordinary outfit for today.

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

Rode the bike. Strength day, so, although I felt like I worked hard, the HR data indicates otherwise. My hands and arms are shaking as I try to type this.

2G Strength

Bike

Block 1
1min base at 6% incline
1min base
1min push
1min base
30s base at 7% incline
30s AO at 7% incline
WR

Block 2
1min base at 7% incline
90s base
90s push
90s base
30s base at 8% incline
30s AO at 8% incline
WR

Block 3
1min base at 8% incline
2min base
2min push
2min base
30s base at 9% incline
30s AO at 9% incline
WR

Floor
Block 1
6x static lunge with dumbbells and tempo (each leg)
10x kneeling plank bird dog with tempo (total)

Block 2
6x iso lunge uppercut (left leg only)
6x iso lunge hammer curls (right leg only)
10x plank to rotation (total)

200m row

Block 3
6x deadlift
6x half kneeling s/a shoulder press to overhead hold (each)
10x sprinter sit ups (total)

 


   Monday: rest. 
     Tuesday: OTF (bike) 6:30 AM
   Wednesday: Office rest day. Am cooked.
     Thursday: OTF (run) 6:30 AM
     Friday: OTF (run) 12:00 PM
    Saturday: OTF (bike) 10:15 AM
    Sunday: Chris half marathon race; Naperville with Trudy.



   Monday: rest. 
     Tuesday: OTF (bike) 6:30 AM
   Wednesday: Office -- Peloton bike??
     Thursday: OTF (run) 6:30 AM
     Friday: OTF (run) 12:00 PM
    Saturday: OTF (bike) 10:15 AM
    Sunday: Chris half marathon race; Naperville with Trudy.


Bought another pair of pink shoes. Found them at ASICS.COM (They were not available there when I checked before!) and they were CHEAPER than the ones I scrounged up from the Netherlands, free 2 day shipping.

They will reside under the bed until my current shoes are worn out.

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

3G no switch. After being one of 6 people in class yesterday, I didn't appreciate all of these people swarming around today. Lol.

Rode bike


Bike 3 blocks:

Block 1: 1 minute push 30 second all out 45 walking recovery 45 all out
Block 2: 1 minute push 30 second base 1 minute base pace at 6% (9% walkers) 30 second base 30 all out
Block 3: Repeat block 1

Rowers 3 blocks:

Blocks 1 & 3 same as treads
Block 2: 90 second push 20 body weight squats 60 second push 15 squats 30 push 10 squats 30 second all Out

Floor 2 blocks, each 3x, then if done repeat as one long block

Block 1: 10 x sprint sit up 10 hip raise
Block 2: 5 front squat with dumbbells 5 each bench toe taps 10 total bench hop overs 20 heel taps


    Monday: Rest
      Tuesday: OTF 6:30 AM
   Wednesday: Office.
     Thursday: OTF 6:30 AM
  Friday: PTO. Hairdo. Maybe OTF. Dinner plans in city.  ???? 
    Saturday: OTF Burpees. I signed up anyway since I missed yesterday.
    Sunday: OTF 10:15 AM



Shooz finally arrived from THE NETHERLANDS. It took almost 3 weeks, but they are perfect and I love them. Am considering ordering another pair, before they change the damn design/color scheme, etc.

Whizzzzz's Training Log


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