One Mile Run Benchmark - My Actifit Report Card: May 17 2022

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(Edited)

Tuesday, May 17, 2022

ESP Template: 1 Mile Orangetheory Fitness Benchmark

I’m struggling to find that extra gear to match or beat my personal record of running the mile in 6 minutes and 36 seconds, which I accomplished over 2 years ago.

Since reaching that goal, I have stayed within one minute of my best running time except for one run; where I went over the minute.

Today, was another opportunity to try matching or beating my personal record.

Tiffany and I went to burn splats with the OTF Nona South crew for Coach Kyra and although it’s better to do these benchmarks at your own home studio, it’s a nice change a pace.

Coach Kyra is awesome, so it’s always nice to workout for her:

===>



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On to the template:

Floor Block #1 - 14 minutes

Circuit:

  • [x] 10 total Skips in place
  • [x] 10 total Quick Feet into High Knees
  • [x] 20 total In & Outs - these are done with a slight half squat

Complete 3 rounds

  • [x] 10 TRX Chest Presses
  • [x] 10 TRX High Rows
  • [x] 20 Total Plank Reach Throughs

Complete 3 rounds



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Then the class switches, so that the floor crew can do the benchmark then switch back to original starting points again.

Hence, why Tiffany and I always prefer to start on the rowers; as that usually guarantees not starting on the treadmills.

I rather be loose from the other workout blocks to then run. Once in a while, they throw a wrench into the template and we end up on the treadmills; sooner than we would like.

On to the treadmills:

Tread Block #1 - 14 minutes

  • [x] One Mile Benchmark - 14 minutes to complete

When finished:

  • [x] Row 150 meters
  • [x] 10 body weight squats

Complete 3 rounds

when complete, return to the treads and run for distance. (I didn’t get to this)

Well, my personal record still eludes me. It’s been over two years, since I ran the mile in 6 minutes and 36 seconds and today was another miss.

BUT, 7 minutes and 30 seconds is not so bad. I would be crushed if I did it anywhere over 8 minutes; so my secondary goal is to always stay under 8 minutes.

Since my PR, I’ve maintained my time within a minute of it except for one where I was outside of a minute:

But today, at a 7:30; keeps me motivated:

I’m in my head with these challenges, as I continue fighting to get back to my pre-COVID days; but I feel glimpses of getting back to it, gotta keep grindin’

When I set my record, I ran the whole thing at a speed of 9.1 miles per hour and ever since; I have not been able to run that
speed for that long. So it’s trying to find different speeds to get close to it, where I obviously miss the mark.

Today, I started at 9.1, dipped quickly to 7.0 up to 8mph and up to 8.5 and then had to average out at 8mph with a final burst of 9.5mph. That is way too inconsistent to get close to my PR. No way.

I’ll try again on the next one.



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Back to the floor:

Floor Block #2:

I went with a 40 pound dumbbell for these

  • [x] 8 single arm step ups on the bench
  • [x] 8 single leg bird dog low rows on the bench

Repeat in time for the finisher:

Today’s FINISHER:

  • [x] 45 seconds of plank shoulder taps



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Tread Block #2:

I had very little left, so my push was at 7.5mph and my ALL OUT was at 8 miles per hour

The first two runs were member’s choice:

  • [x] 45 second push/all out - I stuck
    to a push
  • [x] 1 minute walking recovery
  • [x] 45 second push/all out - again, I stuck to a push
  • [x] 1 minute walking recovery

    • Today’s FINISHER:

    • [x] 45 second all out



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    My OTBeat Heart Rate Monitor results was shitty or at least the chart was, because overall the workout was a good one before Tiffany’s and my rest day:

    ===>



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    REST DAY TOMORROW



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    About Orangetheory Fitness (OTF)

    https://www.orangetheory.com/en-us/

    OTBEAT FAQ

    https://www.orangetheory.com/en-us/otbeat-link-faq/

    I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

    I’m up to 3071 sessions



    ACTIFIT DIVIDER.png



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


    17/05/2022
    19586
    Aerobics,Gym,Weight Lifting,Treadmill,Running
    Height
    5.7 ft
    Weight
    170 lb
    Body Fat
    %
    Waist
    34 in
    Thighs
    in
    Chest
    in


















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Next time you can set your new personal best. Did you do all that warm-up before your best time?

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Yes unless you start on the tread first. I rather be loose of course, everyone has there own mode.

@rcaine
!CTP

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7 minutes is not bad at all. I know I wouldn't be anywhere near that if I tried. I am lucky if I could get to a mile in ten minutes. Without dying anyway. Nice job on your workout though. Maybe one day you will beat your goal again.

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As someone who is rebuilding my fitness levels after the dang Long Rona kerfluffle, I feel ya on the sometimes frustration. Pre-Rona I was a kickboxing for an hour at a time, three-mile running every other day, hardcore power lifting crazy lady. Now I get a bit wiped out after my normal lifting routine. Sigh.

But, as your positive attitude exemplifies so very nicely, just gotta build it all back up, and since we have been there before, we know we can get back, just gotta put in the WERK!

Also, um, a 7:30 mile is awesome sauce, seriously! lol!

!CTP

!PIZZA

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I think the last time I ever ran at all was in Navy Bootcamp. Around 40 years ago. I think it was like 2 miles we had to do for our final P.T. but it might as well have been a marathon. And I was only 20 years old at that time. Now I feel good walking a mile in less than 15 minutes. LOL So you do all this before you start your workday? That's pretty awesome. Love watching the progress.
!CTP

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