ESP: Row to Run - My Actifit Report Card: February 16 2022

Wednesday, February 16, 2022

Template: ESP - 60 minutes
ESP = Endurance, Strength, Power

Not the type of template to get my redemption from yesterday’s disappointment - Latest 500 Meter Row Benchmark Challenge - but honestly a slump seems to be afoot, although some bright side results; to still to be proud of.

It was a Row to Run, which already an indicator of very little running, which means getting the 12 splats, especially for me tough without the normal 15 to 24 minute runs most of the week.

With all that said, Head Coach Mariah kicked our asses as usual at our home studio OTF Nona North and it’s always going to be a heckuva workout no matter what:

On to the template:

Floor Block 1 - 7 minutes

• ⁠15 TRX high rows (once only)

• ⁠Repeat until time:
⁠• ⁠8 single arm chest press to a toe reach each side on a BOSU (I kept these at 15 pound weights)
⁠• ⁠8 BOSU pullovers (Went with 35 pounders)
⁠• ⁠16 total BOSU running mans

Floor Block 2 - 5.5 minutes

• ⁠15 TRX high rows (once only)

• ⁠Repeat until time:
⁠• ⁠8 bonus goblet static lunges - each side - (used the 35 pounder here)
⁠• ⁠8 BOSU kneeling lateral raises (15 pounders with these)
⁠• ⁠8 BOSU plank jacks

Any work on the BOSU requires a lot of balance, so I use reasonably lighter weights.

===> BOSU (Rubber half-sphere used for fitness training)

Row to Run Block:

23 minutes to do

Round 1: 800 meter row, 2 min base (on the treadmill ) ONCE

Round 2: 400 meter row , 90 sec base (on the treadmill) TWICE

Round 3: 200 meter row, 1 min base (on tread). Bonus: repeat 100m row, 30 sec base (on the treadmill) FOUR TIMES

I ran at my usual base of 6mph for the first two rounds and 6.1mph for the the third.

The focus was on the rowers with the tread runs designated as the recovery period.

As as my Orangetheory Fitness Heart Rate Monitor results, it was another clunker. I haven’t had back to back workouts where I don’t hit my 12 splats in a long time; as well as coming in under 600 calories is the lowest in a long time, as well:

The highlight of the session, I am prof is that I completed the whole row to run each round each row each run and my meters was a tad under 3000 meters with an average wattage over 200. I’ll take that, considering the rest of it.

Tomorrow, I get another opportunity to get back on track at OTF Nona North and Coach the “Ginger Ninja” Christen running the show:

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Running,Treadmill

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in