I’ve had amazing workout weeks the past few weeks. Something has kicked in that has helped me reach so many amazing goals. It’s been so great that I’ve been struggling with figuring out what new goals to set for myself. I’m still working out new goals for myself, but this past week of workouts wasn’t anything spectacular. That’s not to say that my workout week was bad, it was just nothing super special. But that fact makes it special because it’s still crazy to me that this is my normal now.
Monday’s workout was a run/row day. I still love run/row days, especially now that my running and rowing are so much better. There were 3 blocks each with 3 runs and 3 rows in them. The first block was all 1 minute all outs at 1, 2, and 3% inclines. I was able to run all of those pretty easily. We all had 150 meter rows between the runs. I did ok on the rowing, but since I was tired from the running it wasn’t close to a PR. The second block was all 45 second all outs at 2, 3, and 4% inclines. Again, I could run all of those pretty easily although the 4% run was getting a bit tough. And between each run we had a 300 meter row. Again, no PR times for me but I was doing pretty ok. And I only made it to the beginning of the third block which was a 450 meter row. All of my running was at 5.5 mph which is my pretty standard all out pace.
Once I got to the floor, we had 3 blocks each with 3 moves. Since it was an endurance, strength, and power day we had one move representing each element in each block. That was a pretty fun thing to have. We had a lot of rowing type moves using the straps and the weights. We also had skater lunges which have been something I’ve been improving on slowly. I used to always have to put my back foot down, but now I can pretty much do them without ever touching my back foot to the ground. There were also burpees that day which are always a tough one for me, but they didn’t seem as tough as usual for me.
Wednesday’s workout was a mix of strength and endurance and it was a switch day as well. Every block was 10.5 minutes long which seemed pretty great with the switching. The treadmill was pretty much all 90 second push paces with 45 second base paces. But in the first block we were doing our push paces on increasing inclines (1-5%) and in the second block we did decreasing declines (5-1%). For some reason, running was going really smoothly and I wasn’t having much problem running at 5%. It was nice to feel like things were falling into place even if I wasn’t doing anything too crazy.
On the floor, the first block had 4 moves but different numbers of reps. One round was endurance with higher reps and then we repeated the same moves with half the reps to represent strength. For the endurance reps I was using 15 pounds weights and for the strength rounds I was using 20 pound weights. The second block had rowing in it and we had a 300 meter row. This has become such a marker for me in my workouts and I thought maybe I could do it in 59 seconds flat. I ended up doing it in 59.4 which is still great and I had to remind myself that it is still considered an amazing time for me.
Friday’s workout was endurance, strength, and power. I was a bit tired (more about that in tomorrow’s post) and I wasn’t sure if I’d be able to do running. The endurance block on the treadmill was increasing push paces starting at 30 seconds and going up to 90 seconds. I was able to run all of those but it was a bit tough. The strength block was 45 second hill intervals and I knew that I just couldn’t run on the hills that day so I walked that entire block. And the power block was all 90 second intervals with a mix of push to all outs. And again I was able to run all of those.
The floor was also 3 blocks but I wasn’t feeling my best on the floor. I tried to do what I could, but I was just feeling really tired. The first block was chest, shoulder, and abs work. The second block was rowing with froggers. I didn’t go that fast on my rowing but it wasn’t that horrible either. And the final block on the floor was abs and arm work.
Saturday’s workout was an endurance day, but it was a 3G workout so there was only 15 minutes at each section. I started on the treadmill and the entire time we alternated 1 minute or 90 second push paces. Between each push we had a 1 minute base pace. And I did my usual walking for the bases and running at 4.5 mph for the pushes. I originally planned on walking that workout, but for some reason I felt like I should try running. And I’m glad that I did because the running felt really good. Again, it felt pretty smooth to me and very normal and regular to me. It’s such a nice feeling and I’m glad that I had that on a day that I usually look at as a recovery day.
Next for me was the floor work where we had one long block. It was nice to have it as a long block so I didn’t have to worry too much about what I had to do. The floor work was a mix of strap rows, squats, pull overs, chest flys, and mountain climbers. The 15 minutes on the floor seemed to go by really quickly for me.
The last part of Saturday’s workout was the rower which was a bit complicated but really awesome. It started with a series of timed rows and rests. We had a 3 minute row, 1 minute recovery, 90 second row, 45 second recovery, and 45 second row. At the end of those 7 minutes, we were supposed to see how far we rowed. I was able to do about 1300 meters which isn’t that great but I had to remind myself that I had a lot of rest/recovery time in those 7 minutes so I couldn’t think about it as a 7 minute row. After that timed row, we were supposed to take that distance and take it in half and then do that as a row (so for me that was 650 meters). And to end the workout we had a 1 minute wall sit and a plank until time was up. My last monthly challenge was plank work and I’m currently in a wall sit challenge, so I thought it was pretty funny that my workout ended with those.
So like I said, this wasn’t a goal or record-breaking workout week, but I still did a lot of great stuff. And the more normal this feels to me, the better I feel about my fitness journey. I want this to just feel like any other week and not something that I have to keep struggling to push myself to do better. I do want to keep improving, but I don’t want to burn out when I’m not able to break any records.