Friday, November 29, 2024

Workout:
Dynamic Stretch + Recovery

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

TechnoGym Recumbent Bike:
5 minutes; 1.25 miles

Workout:
Cybex Prestige Strength Leg Press: 1x20x105 lbs., 1x20x145 lbs., 1x20x185 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,439 ~ 4.4 miles

Thursday, November 28, 2024

Activity Tracking:
Steps: 6,563 ~ 3.4 miles

Wednesday, November 27, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Run:
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.42 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,537 ~ 5.0 miles

Tuesday, November 26, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Bike:
Actual: 30:02.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 13.36 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 8,242 ~ 4.3 miles

Monday, November 25, 2024

Activity Tracking:
Steps: 8,369 ~ 4.4 miles

Sunday, November 24, 2024

Cold Water Dip:
Lake Johanna:
Water temperature approximately 43 degrees.
Time: 10:00.0 minutes.

Activity Tracking:
Steps: 6,293 ~ 3.4 miles

Saturday, November 23, 2024

Activity Tracking:
Steps: 7,222 ~ 3.8 miles

Friday, November 22, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

TechnoGym Recumbent Bike:
5 minutes; 1.23 miles

Workout:
LifeFitness Leg Press: 1x20x100 lbs., 1x20x120 lbs., 1x20x150 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 7,740 ~ 4.0 miles

Thursday, November 21, 2024

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,924 ~ 3.6 miles

Wednesday, November 20, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Run:
Actual: 30:02.0
Octane Fitness XTOne Elliptical:
Distance: 4.45 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,360 ~ 4.9 miles

Tuesday, November 19, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.39 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,175 ~ 3.2 miles

Monday, November 18, 2024

Activity Tracking:
Steps: 7,423 ~ 4.4 miles

Sunday, November 17, 2024

Activity Tracking:
Steps: 8,625 ~ 4.5 miles

Saturday, November 16, 2024

Activity Tracking:
Steps: 6,119 ~ 3.3 miles

Friday, November 15, 2024

Activity Tracking:
Steps: 6,307 ~ 3.3 miles

Thursday, November 14, 2024

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,475 ~ 3.4 miles

Wednesday, November 13, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Workout:
Swings: 20x10x28 kg.

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,808 ~ 4.1 miles

Tuesday, November 12, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.88 miles

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,832 ~ 3.6 miles

Monday, November 11, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Run:
Actual: 30:00.0
Octane Fitness XTOne Elliptical:
Distance: 4.43 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 10,037 ~ 5.2 miles

Sunday, November 10, 2024

Activity Tracking:
Steps: 8,005 ~ 4.4 miles

Saturday, November 09, 2024

Activity Tracking:
Steps: 6,029 ~ 3.2 miles

Friday, November 08, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

TechnoGym Recumbent Bike:
5 minutes; 1.19 miles

Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
LifeFitness Chest Press: 1x10x40(20+20) lbs., 1x10x50(25+25) lbs., 1x10x60(30+30) lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
LifeFitness Shoulder Press: 1x10x30(15+15) lbs., 1x10x40(20+20) lbs., 1x10x50(25+25) lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,119 ~ 4.2 miles

Thursday, November 07, 2024

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 7,894 ~ 4.1 miles

Wednesday, November 06, 2024

TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.55 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,904 ~ 5.8 miles

Tuesday, November 05, 2024

TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.72 miles

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,325 ~ 3.8 miles

Monday, November 04, 2024

Activity Tracking:
Steps: 5,545 ~ 2.9 miles

Sunday, November 03, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Hip Stretch: 2x10(5+5) using red resistance band

TechnoGym Recumbent Bike:
5 minutes; 1.21 miles

Workout:
Cybex Prestige Strength Leg Press: 1x15x150 lbs., 1x15x175 lbs., 1x15x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,349 ~ 3.8 miles

Saturday, November 02, 2024

Activity Tracking:
Steps: 6,963 ~ 3.6 miles

Friday, November 01, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

Run:
TechnoGym Treadmill:
20:03.0 1.16 miles 4.0 mph maximum speed

Run:
TechnoGym Treadmill:
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles, time: 07:21.8
Rep 1: 32 seconds 344 max watts 4.7 mph max speed
Rep 2: 28 seconds 399 max watts 5.3 mph max speed
Rep 3: 28 seconds 391 max watts 5.1 mph max speed
Rep 4: 30 seconds 372 max watts 4.8 mph max speed
Rep 5: 28 seconds 394 max watts 5.2 mph max speed

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 9,341 ~ 4.6 miles

Thursday, October 31, 2024

Activity Tracking:
Steps: 6,461 ~ 3.4 miles