Endurance Session - My Actifit Report Card: January 13 2022
Thursday, January 13, 2022
Template: Endurance - 60 minutes
After a rest day yesterday, Tiffany and I were right back at it this morning in the 5am session at OTF Nona North; burning splats for Coach Christen. One of our most energetic Orangetheory Fitness coaches:
Floor Block 1
• 2 rounds of:
• 8 bench single arm high rows - each side (I went with a 35 pounder)
• 10 TRX Y raises
• 12 TRX squats to bicep curls
• 500m row (once only - the goal set fourth is to row the 500 meters between 1:20 and 2:30 - I rowed it at 1:58+)
• If finished then repeat the exercises until (I did one extra full round and half of a second)
Floor Block 2
• 2 rounds of:
• 8 TOTAL alternating single arm shoulder press with rotation - 4 on each side
• 10 x chest fly
• 12 x good morning to tricep kick back
• 250m row (once only - the goal set fourth is to row the 250 meters between 0:37 and 1:15 - I rowed it at 48 seconds +)
• If finished then repeat the exercises until time (I did an extra round)
On to the treads where run for distances on endurance day is common.
I maintained my basic base at 6 miles per hour, my pushes between 6.5 and 7.1mph and my all outs at 8mph except for the last one.
Tread Block 1
• 3 minute push
• 1 minute base
• 2 1/2 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 90 second run for distance
Tread Block 2
• 2 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute All Out (I went 10.1 miles per hour)
I didn’t quite total 2 and a half miles, which was my consistent average before COVID and the hamstring, but I went the way of what the template is and that is maintaining your base at all times.
Everything else is feeling it out and adjusting throughout the blocks.
Tiffany and I will be running another 5k in 2 weeks. It’s in Winter Park. One of our favorite areas. It’s like a running event for foodies. Yum.
My last run time at the end of 2021, I completed the 5k under 30 minutes; so I want to start 2022 with that as well.
We have a few running events coming up with a 10k in the mix and I need to get back to my usual times.
A lot run practices coming up to.
My OTBeat Heart Rate Monitor results for today’s endurance session covered the usual with splat goals and calorie burns net.
The chart itself was off a bit, because the floor work was more stationary with no jumping, etc:
Tomorrow, is back to the home studio for a 5am session at OTF Nona North to burn splats for Head Coach Mariah:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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