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AA2 Week 5, Day 4 - Thurs, 14-Apr-2011

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SMARTER GOAL - Get my workout from yesterday done and some walking.

Done!  Woohoo!!!  Victory!

SLEEP RECEIVED:  10:45 pm - 5:45 am (7 hrs) - no dreams that I can recall; feel well-rested and woke up before alarm I never set

Nap:  2:30 pm - 4:00 pm ---> Felt good.  Body a little achey.

WATER CONSUMED (Goal is 100 oz):
Drank 12 oz by 6:30 am
Drank 22 oz by 7:30 am (34 oz total)
Drank 10 oz by 9:30 am (44 oz total)
Drank 22 oz by 11:00 pm (66 oz total)
Drank 22 oz by 2:30 pm (88 oz total)
Drank 22 oz by 6:30 pm (110 oz total)

MEALS EATEN:  P Day (going to see if I can actually make it a P day)
Meal 1 (7:15 am):   2 scrambled organic eggs w/basmati rice/sausage/veggies (last of the leftovers), grapeseed oil

Meal 2 (11:45 pm):  Greens smoothie - kale, blueberries, mango, psyllium husk, Mila, fat free Greek yogurt, cinnamon, water, banana

---->  Okay, had this a bit too late, about 45 min. after my workout.  Was on the internet writing and reflecting.  My bad.  I still need to do trigger point work.

Meal 3 (12:30 pm):  1/2 oz raw almonds

Meal 4 (4:30 pm):  homecooked rotisserie chicken, festive quinoa, asparagus, bean thread

EXERCISE (shoes on):  8:28 am - 11:00 am, 5:18 pm - 5:50 pm

Walk in the Park:  8:28 am - 9:35 am

1 mile laps

Mile 1:  Max Heartrate = 128 bpm, Avg Heartrate = 114 bpm, Time = 25:45 (for 1.03 mile, 24:57 mi/mile)
Mile 2:  Max Heartrate = 110 bpm, Avg Heartrate = 101 bpm, Time = 17:59 (for 0.97 mile, 18:33 mi/mile)
Mile 3:  Max Heartrate = 110 bpm, Avg Heartrate = 100 bpm, Time = 20:01 (for 1.01 mile, 19:45 mi/mile)

Total Time:  1:03:45
Calories Burned:  536
Max Heartrate:  128 bpm
Avg Heartrate:  106 bpm

Total Distance = 3.01 miles
Max Speed = 16:50 min./mile
Avg Speed = 21:09 min/mile

Notes:  The first lap I did a little hill climbing.  The latter 2 laps it was just leisurely walking.  It was such a nice day.  Started out a little chilly as I forgot my jacket, but I warmed up quickly as I walked up and down the hills.  There was this desert tree that had bright brilliant flowers blooming all over it.  It was incredible.  It was nice to see the regulars walking, running, exercising.  I didn't feel alone, but I felt alone in a good way.  The weather is very gorgeous in the mornings and I'm so grateful to God for this time to walk.

Weight BasedDB Intervals - Week 5 - #2:  10:21 am - 11:00 am

Warmup (2 rounds):  4:20
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

- Upside Down BOSU Grasshoppers with Push Ups x 20 pushups ---> I thought I could easily do the 20 pushups, but I felt a little tired and 20 was too many.  From the first round, I had to rest a couple times at least.
- Upside Down BOSU DB Squat to Y Press x 10 lbs x 20 reps ---> 20 reps was way too many reps and after 10 reps, I would have to keep resting.  My arms were aching so much.
- DB One Legged Step Up (to Foam Roller) with Bicep Curl x 15 lbs x 10 reps/leg  ---> I originally set this to do 20 reps/leg but quickly realized I had to drop down to what Scott had.  The 15 lbs was a bit too heavy.  Stepping on the foam roller was good because it was easier on my knees.
- Upside Down BOSU DB Squat with Bent Over Tricep Extension x 12 lbs x 15 reps ---> I thought 12 lbs would be easy, but it wasn't for me.  I also wanted to do 20 reps here, but could not.  I could barely make it through 15 reps.

Rounds Completed = 3
Round 1 = 6:47, Round 2 = 7:47, Round 3 = 7:36

Heartrates Per Round:
Round 1:  Max Heartrate = 116 bpm, Avg Heartrate = 108 bpm
Round 2:  Max Heartrate = 114 bpm, Avg Heartrate = 108 bpm
Round 3:  Max Heartrate = 122 bpm, Avg Heartrate = 114 bpm

Total Time:  26:32
Calories Burned:  242
Max Heartrate:  122 bpm
Avg Heartrate:   108 bpm 

Notes:  This was a very challenging workout.  My heartrate didn't get up, so I'm fine with that.  Maybe my body is tired from walking for an hr earlier?  I didn't eat anything after my walk, but wasn't hungry.  I thought I would just go immediately into this workout, but that wasn't the case.  I gave myself a little more than a half hr rest.  Glad I made it through this.

Unlike Gina, I don't really like most upper body workouts, but tolerate them.  Love leg stuff.  But, I'm made of both upper and lower body, so must address both.

Couplet Finisher for 5 min. - #2
Bodyweight Rows on Bosu:  R1 = 18 reps, R2 = 16 reps, R3 = 15 reps
Forward Lunges to Bosu:  R1 = 26 reps, R2 = 22 reps, R3 = 20 reps

R1 = 2:07, R2 = 1:42, R3 = 1:26

Heartrates Per Round:
Round 1:  Max Heartrate = 115 bpm, Avg Heartrate = 108 bpm
Round 2:  Max Heartrate = 121 bpm, Avg Heartrate = 118 bpm
Round 3:  Max Heartrate = 121 bpm, Avg Heartrate = 119 bpm

Total Time:  5:16
Calories Burned:  53
Max Heartrate:  121 bpm
Avg Heartrate:   115 bpm

NotesMy knees didn't feel real great, so I decided to not do jumping lunges as they are really hard on my body, though, I do like them.  I did the forward lunges to the bosu, which the bosu acted as a shock absorber.  I should feel my glutes tomorrow.  I did not go super deep on the BW Rows as I normally do, as my upper body was feeling wiped out.

The bosu gave my body more instability causing me to have to use my core more, which I need a stronger core.  These are just little things I can do to help it.

Walk in the Park:  5:18 pm - 5:50 pm

Lap 1:  Max Heartrate = 111 bpm, Avg Heartrate = 102 bpm, Time = 14:13 (for 0.72 mile, 19:43 mi/mile)
Lap 2:  Max Heartrate = 111 bpm, Avg Heartrate = 103 bpm, Time = 16:13 (for 0.78 mile, 20:42 mi/mile)

Total Time:  30:27
Calories Burned:  243
Max Heartrate:  111 bpm
Avg Heartrate:  103 bpm

Total Distance = 1.50 miles
Max Speed = 17:58 min./mile
Avg Speed = 20:15 min/mile

Notes:  After I went to pay a bill that I had to do in person, decided I could walk for a little bit to enjoy the fresh air.  My legs were achy and I was tired.  But, I'm glad I did get to walk, so that was 4.51 miles total today and my workout.  It was good to get all that fresh air, and the weather was nice and breezy while I walked this evening.

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