An ESP Sweat Sesh - My Actifit Report Card: April 19 2024

Friday, April 19, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Second consecutive week where I'm back into my full routine after limitations due to the hamstring. My running felt comfortable and although I continue to control the urge to hit my ALL OUTS at double figures I stuck to the 9.9 mile per hour ALL OUT.

Today's session under the orange lights was an ESP template.

On the floor covered all three endurance, strength and power (ESP). Each block began with a different type of 300 meter row - push, push with a stroke rate, ALL OUT. Then we would get into the blocks. First block was high reps of lateral lunges and reverse flies. Second block focused more on loading up the weights with a lower rep count and the third block was all power moves with cleans, hop overs and lateral step ups.

I went super low on the dumbell weight as the template didn't really call for going heavy. I also felt like things are going to well right now for me to regress.

All the tread blocks started with a build buy-in prior to the ALL OUTS. The initial tread block was more endurance focused with a progressive build that went into ALL OUTS before we got to a walking recovery, recharge and then right into another ALL OUT.

The second block was at a base with high inclines % (starting at between 6 - 8% for joggers/ runners) dropping 1% every 45 seconds before a series of 45 second ALL OUTS. Coach Mariah gave us the choice of starting at 6 or 8% and I went with the 8. Where I knew I had crossed over to the healed part was running an 8 mile per your ALL OUT on an 8% incline.

Last block was power. Similar to the first block, but the efforts were all 30 seconds with a final series of 30 second ALL OUTS. I totaled 2.35 miles and my speeds ranged between 5.6 to 9.9 miles per hour and considering that there were includine integrated into the template that wasn't so bad although not as good as yesterday but a solid 2.35.

I totaled 1,323 meters on the rowers hitting a high of 478 WATTS OF POWER at a high of 13.6 mile per hour rowing speed.

Fell short of burning over 700 calories as I had done so most of the week with 671 calories this morning.

Today's Workout Recap

Floor Block 1 - 7 minute circuit

• 300 meter push row (once only, check time)
• Repeat until time was called:
• 12 total x alternating lateral lunges
• 12 x reverse flys
• 12 x TRX rollouts

Floor Block 2 - 7.5 minute circuit

• 300 meter push row (22 strokes per minute)
• Repeat until time was called:
• 6 - 10 total x goblet alternating forward lunge with torso rotations
• 6 - 10 each x high plank single arm reverse flys

Floor Block 3 - 6.25 minute circuit

• 300 meter ALL OUT row (challenge to do it between 45 seconds and 1 minute 30 seconds, check time)
• Repeat until finisher:
• 6 x cleans
• 10 total x lateral hop overs
• 5 each x full lateral step ups
• FINISHER: 30 seconds of clean OR 30 seconds of lateral hop over (I chose the lateral hop overs)

Tread Block 1

• 1 minute base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT

Tread Block 2

• 45 second base at 6 - 8%
• 45 second base at 5 - 7%
• 45 second base at 4 - 6%
• 45 second base at 3 - 5%
• 45 second base at 2 - 4%
• 45 second ALL OUT at 1%
• 45 second walking recovery
• 45 second ALL OUT at 1%
• 45 second walking recovery
• 45 second ALL OUT at 6 - 8%

Tread Block 3

• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in