One Mile Run Benchmark the Good, the Bad and the Ugly - My Actifit Report Card: May 17 2023

Wednesday, May 17, 2023 - 2G - 60 minute

Today's template centered around the latest benchmark challenge and one of my favorites: the One Mile Distance for Time

This morning was the most recent OTF Benchmark challenge and this one was on a the treadmill. Simply how fast will it take to run a mile. My personal best was back in October of 2020 and haven't been able to get anywhere near that since. I believe that physically, I've most definitely lost a step but it has also messed with mind lol.

I did come to the realization this morning, that I will have to be proud that that will be my PR and that I now have to continue working at maintaining what has been my average times for this challenge that dates back to 2018 when they started documenting this challenge.

I mean overall, my worst time was 7:52 back in 2018, but outside of that I've maintained times no slower than 7:47 and that is still damn good taking into consideration all that has happened in my fifties.

What I intend to focus on for the next challenge is to strive to get it back to about 7 minutes flat and at least meet at the middle off of my PR, but ultimately make sure I keep maintaining my times below 7 1/2 minutes and if I can do that for however long I do these challenges, it's actually not so bad.

Tiffany and I worked out with the 5am Crew our our home studio OTF Nona North this morning and Head Coach Mariah managed us through the benchmark challenge and template.

The Good:

I'm not experiencing any impactful pain just the normal stuff that goes with doing these workouts, my breathing has improved dramatically since COVID and I'm still able to run these type of challenges without having to stop without completing the benchmarks.

The Bad:

Based on this 1 Mile Benchmark chart and what speeds are usually necessary to get the best times shows that I was between 7.8 and 7.9 miles per hour on average which is pretty sad for me, because when I set my personal record I had done it running at a bit above 9mph at about a speed of 9.1 miles per hour for a mile straight. I need to work on getting to an 8.5mph for the next challenge to at least get me to completing it in 7:04.

The Ugly:

I didn't get my 12 plus splat points despite it was a running challenge, but outside of the mile challenge I was able to tack on 1.6 miles more of running leaving me at 2.6 miles in a total of 23 minutes and 29 seconds. I also have to add that I did run at 10.5 miles per hour on my last ALL OUT, but that is still no consolation being that I ended with just 8 splat points.

On to the workout:

For the floor work I used 25 and 35 pound dumbbells for the (weighted) excercises.

The template today was specifically designed to get us loose enough to do the run and to have an adequate workout after the running challenge.

With that said, the breakdown of the workout is laid out differently than my usual posts, but not too much :-)

Block 1:

TREADMILL

30 second push
30 second walk
30 second push/ALL OUT
30 second walk
30 second ALL OUT

Block 2:

FLOOR/Body Weight

30 second butt kicks
30 second one-two step high knees
30 second butt kicks
30 second one-two step high knees
30 second side to side jump then a squat jump

Block 3:

TREADMILL

The benchmark challenge provides the participants up to 14 minutes to complete it.

One mile benchmark - I completed it in 7 minutes and 37 seconds.

Once completed go over to the ROWER and

completed 150 meter row/and back to the treadmill and run 0.1 miles until time is called

Block 4:

FLOOR

Two Rounds of:

8 Single Arm high plank low row with one hand on the bench, each side (weighted)
12 Chest Flys (weighted)

Two Rounds of:

8 Step Down from the bench with a weight on one shoulder, each side
8 single Leg deadlift with high knee (body weight)
Repeat all four exercises as one full set if you complete the circuit

Block 5:

TREADMILL

30 second push
30 second walk
30 second push/ALL OUT
30 second walk
30 second ALL OUT

Block 6:

FLOOR

Timed by Coach:

30 seconds of high plank shoulder taps
30 seconds of superheroes
30 seconds of high plank shoulder tap
30 seconds of superheroes

FINISHER: 30 seconds of high plank knee drives

MY OTBEAT HEART RATE MONITOR RESULTS:

The chart itself doesn't look too bad, but the metrics are underwhelming outside of almost burning 700 calories.

ZONES:

Back at it tomorrow morning as Tiffa and I are scheduled for the 5am session and Coach Alex will be heading the class. I'm assuming there will be a lot more rowing than today.

Orangetheory Mile Benchmark

https://www.balanceddividends.com/orangetheory-mile-benchmark/

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 3259

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

17/05/2023

10643

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 160 lb		Body Fat %
Waist 34 in		Thighs in		Chest in