After a very restful Wednesday with the workout being only a 30mins yoga and lots of sleep, I woke up at 3am today to get in a quick workout since I had to be at work by 4:30am to work with my 1st shift operator on a special project.
I was able to get in 1 mile @ base pace and 1 mile @10k pace then 1 round of tabata alternating between jump rope and battle rope.
I did contemplate running after my 12hour shift but between the heat and long day, I know it will not be quality workout so skip it and got some paper work done instead.
Showing posts with label tabata. Show all posts
Showing posts with label tabata. Show all posts
Thursday, July 23, 2015
Monday, July 20, 2015
Great time in Cincinnati visiting my son for his 20th birthday, so nice to see him and how much he has grown, very proud of the young man he has belong but then still my baby when he complained about all the bugs in front of lighted apartment door.
Got on the arc trainer Saturday, surprise to find an hotel with no treadmill and very few ever have a Cybex trainer so took advantage of it to give the knees a break, did an IClimb workout with Keith being a while since I did one of this then 2 rounds of tabata using free weights lower body for round #1 then upper body. WE then spend the rest of the day with the birthday price dropping him off after some shopping back at his place to spend the rest of the night playing games with friends.
Sunday no workout, since I got limited sleep due to the beautiful 360 restaurant on the 18th floor of the hotel we stayed in, the view from the 17th floor is awesome and the fireworks from the stadium was nice but the constant humming from the rotator was unbearable , it eventually shut off at 10:20pm but due to a private party it came back on at 11pm, after another call to the front desk it finally got shut down again, but it was back on promptly at 10am, really.
Monday after a late night of running around, woke up late but was able to get in an easy 3 miles and 1 round of tabata using jump rope and battle rope, it is hot and humid, can't complaint since we have had nothing bit rain the last couple of weeks.
Got on the arc trainer Saturday, surprise to find an hotel with no treadmill and very few ever have a Cybex trainer so took advantage of it to give the knees a break, did an IClimb workout with Keith being a while since I did one of this then 2 rounds of tabata using free weights lower body for round #1 then upper body. WE then spend the rest of the day with the birthday price dropping him off after some shopping back at his place to spend the rest of the night playing games with friends.
Sunday no workout, since I got limited sleep due to the beautiful 360 restaurant on the 18th floor of the hotel we stayed in, the view from the 17th floor is awesome and the fireworks from the stadium was nice but the constant humming from the rotator was unbearable , it eventually shut off at 10:20pm but due to a private party it came back on at 11pm, after another call to the front desk it finally got shut down again, but it was back on promptly at 10am, really.
Monday after a late night of running around, woke up late but was able to get in an easy 3 miles and 1 round of tabata using jump rope and battle rope, it is hot and humid, can't complaint since we have had nothing bit rain the last couple of weeks.
Thursday, July 16, 2015
Thursday is a mental challenge now that the plan calls for tempo runs, I made the decision to keep tempo runs on the treadmill for now just because I can control the speed better to see how I am really doing and also because it is just not fun going round and round in the neighborhood although I am okay with it for easy and speed workouts.
Today the plan called for 4 miles at 10k pace after a 1mile warmup at recovery pace, I did some hip stretch to open things up, actually did a modified Drop two Sizes RAMP workout, body felt good only trouble spot is bottom of left foot but been there a while.
Warmup went fine, reset the treadmill and started the tempo run I gave myself permission to move the pace around to get the 4 miles in, instead of running at 10k pace then stopping to regroup. Varying the pace worked out pretty good, went between 6.4 - 7.0 with a 2% grade, finish of with an average pace of 9:10 which was faster than the 3 miles I did last week at 9:15 and I felt much better doing this today.
For the 1 mile cool down, I varied the speed between 4.8 -5.5mph and the incline 2-6%, this was a nice way to finish off the run.
Back to the Tabata for my finisher and today was 4 rounds - jump rope, battle rope, Kettlebell and ugi ball, switch jump rope today to a lighter one my shoulders were killing me. Am really enjoying this.
While running watched the documentary about the Life of Marco Pantani, what an incredible talent and what a waste of a life but sometimes I wonder if the sport is to blame, last week I watched Champs which show cased the life of Holyfield, Tyson and Hopkins , their current situation after being one of the greatest. The sport of running which use to be somewhat clean now seem to be turning up quite a bit of doping elites also. Both are available on Netflix.
Have a terrible cold not even sure if it allergies, mold from all the rain or just summer cold, stuffed up and can't stop sneezing.
Today the plan called for 4 miles at 10k pace after a 1mile warmup at recovery pace, I did some hip stretch to open things up, actually did a modified Drop two Sizes RAMP workout, body felt good only trouble spot is bottom of left foot but been there a while.
Warmup went fine, reset the treadmill and started the tempo run I gave myself permission to move the pace around to get the 4 miles in, instead of running at 10k pace then stopping to regroup. Varying the pace worked out pretty good, went between 6.4 - 7.0 with a 2% grade, finish of with an average pace of 9:10 which was faster than the 3 miles I did last week at 9:15 and I felt much better doing this today.
For the 1 mile cool down, I varied the speed between 4.8 -5.5mph and the incline 2-6%, this was a nice way to finish off the run.
Back to the Tabata for my finisher and today was 4 rounds - jump rope, battle rope, Kettlebell and ugi ball, switch jump rope today to a lighter one my shoulders were killing me. Am really enjoying this.
While running watched the documentary about the Life of Marco Pantani, what an incredible talent and what a waste of a life but sometimes I wonder if the sport is to blame, last week I watched Champs which show cased the life of Holyfield, Tyson and Hopkins , their current situation after being one of the greatest. The sport of running which use to be somewhat clean now seem to be turning up quite a bit of doping elites also. Both are available on Netflix.
Have a terrible cold not even sure if it allergies, mold from all the rain or just summer cold, stuffed up and can't stop sneezing.
Tuesday, July 14, 2015
Woke up to beautiful weather today aka no rain, only 85% humidity with legs like lead
decided to go out and tackle my 4x1k @5k pace with 3 mins recovery,
this time I decided to make sure I could see the pace on my Garmin so as
to make sure I hit the pace been off with the last couple of runs and
also decided no music, need to focus on form and breathing.
The 1st one was a struggle only to find that I was running too fast, 2nd felt good, 3rd was a complete struggle and 4th was fine, I also had the pace wrong for the 5k was thinking 8:36 but it was actually 8:41, I did look before I left the house so ended up with 8:09, 8:29, 8:38, 8:38 but most of all love that during the 1k run avg HR stayed under 165.
Finisher today was 20/10 Tabata for 3 rounds jump rope, then 4 exercise repeat twice using my ugi ball and for the 3rd round various KB exercise with 1 rep of walking planks thrown in. I am loving this since I am able to get a great workout in when short on time, I still use Tabata Workout Music just makes it easy.
After work met up with Shelby at the Silver Lake Police station to run 7 miles on the Bike and Hike towards Burst Park, was sure how this was going to go leads still felt like lead but otherwise I felt fine, heavy downpour before we started but it cleared up and it didn't start back up until the last miles, the run felt good, had a honey waffle before the run and that may have helped.
The 1st one was a struggle only to find that I was running too fast, 2nd felt good, 3rd was a complete struggle and 4th was fine, I also had the pace wrong for the 5k was thinking 8:36 but it was actually 8:41, I did look before I left the house so ended up with 8:09, 8:29, 8:38, 8:38 but most of all love that during the 1k run avg HR stayed under 165.
Finisher today was 20/10 Tabata for 3 rounds jump rope, then 4 exercise repeat twice using my ugi ball and for the 3rd round various KB exercise with 1 rep of walking planks thrown in. I am loving this since I am able to get a great workout in when short on time, I still use Tabata Workout Music just makes it easy.
After work met up with Shelby at the Silver Lake Police station to run 7 miles on the Bike and Hike towards Burst Park, was sure how this was going to go leads still felt like lead but otherwise I felt fine, heavy downpour before we started but it cleared up and it didn't start back up until the last miles, the run felt good, had a honey waffle before the run and that may have helped.
Sunday, July 12, 2015
Woke up sore this morning, looks like some dormant muscles got woken up with yesterday's run, despite the soreness I felt the need for a good workout, I changed my mind a couple of time wondering if just to do yoga but I needed more so ..
Pulled out Pretty Fierce Core Plyometrics, even thou this is suppose to be a core workout I think it worked just about every inch of my body was a sweaty mess when done, what's not to love 1 -legged burpees, walking plank to side plank to tuck jump, jumping jack plank to spiderman.........
Still on a high decided to do 3 sets of tabata workout, 20/10 using music/timer from tabata workout music on you tube, round 1 was jump rope, 2 was battle rope working the upper body and 3 was One handed KB swing using 16kg KB, this felt great, I think I am going to start using this as finishers doing different things.
Then it was time for the much needed yin yoga, did one to work on posture from Cassandra Fightmaster this was great as always.
Later in the day took a much needed nap, heavenly
Pulled out Pretty Fierce Core Plyometrics, even thou this is suppose to be a core workout I think it worked just about every inch of my body was a sweaty mess when done, what's not to love 1 -legged burpees, walking plank to side plank to tuck jump, jumping jack plank to spiderman.........
Still on a high decided to do 3 sets of tabata workout, 20/10 using music/timer from tabata workout music on you tube, round 1 was jump rope, 2 was battle rope working the upper body and 3 was One handed KB swing using 16kg KB, this felt great, I think I am going to start using this as finishers doing different things.
Then it was time for the much needed yin yoga, did one to work on posture from Cassandra Fightmaster this was great as always.
Later in the day took a much needed nap, heavenly
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