Saint Charles,IL 

Monday: Rest. I am sore.
  Tuesday: OTF 6:30 AM 
  Wednesday: OTF 6:30 AM (added this last minute, since I'll be out all weekend)
I LIED. DECIDED TO SLEEP IN. CANCELLED LAST NIGHT.
  Thursday: My birthday!!!  6:30 AM OTF; then fly to CO. ---->
Friday: Travel up to Leadville
Saturday: Leadville 100
Sunday: Leadville 100

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

One of the hardest classes I have done in a while. SO FUCKING SWEATY. It's embarrassing. Although I am happy to report that Chris is even sweatier than I am... so I am the SECOND sweatiest person in class when he is there. Lots of inclines today, and it was a 3G in the AM, which was weird. But maybe bc summer is winding down, the AM classes will be more popular and need to be bigger.

3G Strength


Treads

Block 1
2 Min Base @ 5%
1 Min Walk @ 10%
90 Sec Base flat road
1 Min Base @ 5%
1 Min All Out flat road
90 Sec WR
Block 2
2 Min Base @ 4%
1 Min Walk @ 15%
1 Min Base Flat Road
1 Min All Out flat Road
Rower
Block 1
Start at 100M Row
6 Jump Squats
Repeat increasing row by 50M each time until time is called
Block 2
Start at the distance you ended block 1
12 Body weight squats
Floor
6 x clean
6 x double loaded reverse lunge
6 x half neutral thruster
6 x deadlift
6 x hip hinge low row
6 Burpees No jump no pushup
10/15/20 x power sit up

Repeat Until Time is Called (Only one block)
Blagh. Glad that's over.

 


Monday: Rest. I am sore.
  Tuesday: OTF 6:30 AM 
Wednesday: Getting hair done. Walking into 49 with fresh highlights. You know it.
  Thursday: My birthday!!!  6:30 AM OTF; then fly to CO. ---->
Friday: Travel up to Leadville
Saturday: Leadville 100
Sunday: Leadville 100

Monday: Rest. I am sore.
  Tuesday: OTF 6:30 AM 
Wednesday: Getting hair done. Walking into 49 with fresh highlights. You know it.
  Thursday: My birthday!!!  6:30 AM OTF; then fly to CO. ---->
Friday: Travel up to Leadville
Saturday: Leadville 100
Sunday: Leadville 100


In unrelated news, both Chris and my Mom have expressed that they are not huge fans of my blue dress from last weekend. My mom actually went out of her way to say it wasn't as flattering as whatever dress I was wearing yesterday. (?!?!) And Chris agreed. I like the blue one bc of the built in bra, and I don't really think it's UNFLATTERING...??? I guess I will save it for my next girls trip.

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

I really liked this class today! Hard. But I ran it all, even the base paces. I will only do that in Cody's classes, because he calls me out every time.

ESP


Tread

Block 1 - Endurance
2 min push
1 min base
90 second push
1 min base
1 min push
30 base
1 min AO

Block 2 - Strength
90 second base at 6%
1 min base
1 min base at 7%
1 min base
45 second base at 8%
30 second base
45 second AO

Block 3 - Power
1 min push
1 min base
30 second AO
1 min base
30 second AO
45 second base
30 second AO

Rower/Floor

Block 1 - Endurance
400m row just once
12 x neutral grip raise
12 x pullover
12/14/16 increasing reps each round through

Block 2 - Strength
15 stroke row for distance just once
12 x split stance S/A low row
12/14/16 x double crunch (dumbbell)

Block 3 - Power
30 second AO row
6 x power pull-up
12/14/16 x power sit up


 Monday: Bike ride or maybe nail appointment? Or maybe just nothing. 
 Tuesday: OTF 6:30 AM 
 Wednesday: Bike Ride w/ Trudy after work. 
 Thursday: 6:30 AM OTF  
 Friday: REST  
 Saturday: 7:35 AM OTF Wheaton with Dara
 Sunday: 10:15 AM OTF

Sport
  • Orange Theory
  • 1h 00m

Dara was a little hung over after yesterday. I had to drive her home... and since I was coming out to Wheaton anyway, I offered to pick her up for OTF and then drive her back for her car. Definitely the best move.

Anyway, this was an endurance block. Ran it all. My first class officially Meloxicam free. 3G workout today.


Treads
2 min push
90 sec base
2 min push
1 min base
2 min push
1 min base
2 min push
1 min base
90 sec run for distance

Row
Row 100 meters and do 20 pulsing half squats
Increase row by 50 meters and decrease pulsing half squats by 2 each round.

Floor
Block 1
10 x Mid band bicep curl
15 x Mid band hip bridge

Complete 2 sets of above exercises

Then:
10 x Chest press
15 x Overhead tricep extensions
Complete 2 sets of above exercises

Then:
Then repeat all 4 exercises, doing 1 set each

Then:
10 x Step down holding dumbbells
15 x Two arm dumbbell swing

 


Last night. ^^^


  Monday: Bike ride or maybe nail appointment? Or maybe just nothing. 
 Tuesday: OTF 6:30 AM 
 Wednesday: Bike Ride w/ Trudy after work. 
 Thursday: 6:30 AM OTF  
 Friday: REST  
 Saturday: 7:35 AM OTF Wheaton with Dara 
 Sunday: 10:15 AM OTF

Nails and toes are done. I got a "dip" this time instead of a "no chip" so we'll see how that turns out. Full day of crazy work today and then a State Farm Retirement party. I have OTF tomorrow morning, so I want to be home sort of early tonight. I have to be all the way to Wheaton tomorrow by 7:35 AM.

Got up and peed in the middle of the night... so that's the rest of my fluids. I have no idea what happens but I retain water like a camel... until my body decides to let it go. And that's usually in the wee hours of the morning...Like 3:34 AM, for example.


Monday: Bike ride or maybe nail appointment? Or maybe just nothing.
Tuesday: OTF 6:30 AM
Wednesday: Bike Ride w/ Trudy after work.
Thursday: 6:30 AM OTF 
 Friday: REST 
Saturday: 7:35 AM OTF Wheaton with Dara
 Sunday: 10:15 AM OTF

  • Health data: Hours slept: 8
Sport
  • Orange Theory
  • 1h 00m

200 M Benchmark row + Power. Started on the treadmill, but the first block was a switch so everyone could do the row fairly fresh.

2G


Tread


Block 1
90s push, 1 minute base, 30s all out
Switch to Rower
200M benchmark Row. (36.9) Then hold a body weight squat, isometric.

Back to treadmill.
90s push, 1 minute base, 30s all out, 30s recovery, 30s all out
90s push, 1 minute base, 30s all out, 60s recovery, 30s all out
90s push, 1 minute base, 30s all out, 90s recovery, 30s all out

Floor

100m row + oblique Ab-dolly tuck and Squat jack with a side jump. (Ummmm. No. Neither of those are OK for my knees. I did a mountain climber type thing and a squat)
100m row + Ab-dolly pike, Trx tricep extensions, and single arm pull-ups (super awkward)
100m row + Ab-dolly hamstring curl, Upright row w/dumbbells, lunge jacks.


Monday: Bike ride or maybe nail appointment? Or maybe just nothing.
Tuesday: OTF 6:30 AM
Wednesday: Bike Ride w/ Trudy after work.
Thursday: 6:30 AM OTF 
 Friday: REST 
Saturday: 7:35 AM OTF Wheaton with Dara
 Sunday: 10:15 AM OTF

Gonna do a little re arranging ^^^ I think I'm going to cancel tomorrow's OTF @ lunch and do a Sunday AM workout instead. Maybe a little Sunday bike ride. Taking Friday as a rest. My freaking legs are done. Mani/Pedi tonight.

Whizzzzz's Training Log


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