FriYAY Burn plus 5K Inside and Tomorrow 5K Outside - My Actifit Report Card: April 7 2023
Friday, April 7, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Today, I headed out to the home studio OTF Nona North and Tiffany skipped today, so she can get an extra day's rest for tomorrow's running event over at Baldwin Park.
This morning, there was only a very small group of us, so Head Coach Mariah was able to keep tabs on each one of us lol. There was a time pre-pandemic that the fitness studio was 3 groups deep in every session 7 days a week and 5 of those days all day long.
With all that said, there are still plenty of OTF heads across the globe who still burn splats everyday.
With the 5K coming up tomorrow, you would think that I would take it easy today and not get too crazy so that I can conserve my endurance and of course keep the legs fresh, well I may have missed the memo lol.
On to the workout:
Because the group was small, the coaches prefer folks to begin on the treadmills. Coach was willing to allow me to warm up on the rowers as I prefer but I decided that it would probably benefit me to begin on the treads, so that I am not ending the workout running and have the extra time to recover for tomorrow's 5K.
What made the whole thing a bit funny is that I had absolutely no intentions of running a 5K in today's workout and honestly it's rare when I do. I average usually 2.5 to 2.7 and not because I can't but I pace myself and really don't have to so why risk injuries.
Well, I saw the opportunity and went for it.
Today's template was the first time in all the years I've been working out at OTF where the inclined % run challenges are bumped up .5 instead of the full pecentage up and today was during the pushes and some of the ALL OUTS.
I also did not do any of the walking recoveries.
Tread Block 1 - 9 mins
1 minute Push at 1%
45 second Base
1 minute Push at 1.5%
1 minute Base
1 minute Push 2%
75 second Base
1 minute Push 2.5%
1.5 minute Base
30 second ALL OUT
Tread Block 2 - 2.5mins
30 second ALL OUT at 2.5%
30 second walking recovery
30 second ALL OUT at 2%
30 second walking recovery
30 second ALL OUT at 1.5%
Tread Block 3 - 9 mins
1 minute Push at 2.5%
45 second Base
1 minute Push at 2%
1 minute Base
1 minute Push 1.5%
75 second Base
1 minute Push 1%
1.5 minute Base
30 second ALL OUT
Overall my speeds was as low ast 6.6 miles per hour and maxed out at 10.1 miles per on the last ALL OUT.
The floor workout was heavy BOSU work and with weights involved. I used 15, 25 and 35 pound dumbbells this morning for this template.
Floor Block 1
• 16 total bosu alternating shoulder presses (weighted)
• 8 bosu chest flys (weighted)
• 8 bosu single leg crunches, each side
• 8 bosu reverse leg lifts (like superman's but just lifting the legs while laying on the bosu)
Not much rowing today, but did get in a one row block with all outs:
Row block - 2.5 mins
30 second ALL OUT (3 rounds) with 30 second recovery after each round
Floor Block 2
• 8 bosu kneeling tricep extentions
• 8 bosu laying tricep extensions during a bridge hold
• 8 bosu side plank dips, each side
• 16 total bosu bicycles
FINISHER: 30 second bosu plank jacks
My OTBEAT HEART RATE MONITOR RESULTS:
Not a bad looking chart, 759 calories and 13 splats burned; while trying to keep in mind that I had a running event the next morning was probably one of my best results before a race.
ZONES:
Tomorrow, Tiffany and I will be running the 5K leg at the Central Florida Navy League's 14th Annual Wounded Warfighter Lone Sailor 5K /10K, which is one of our favorite events and it will be our 5th time participating in the run.
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 3231
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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