January Workouts

January 1 -  X Stretch - 57 min.  I didn't wear my HR monitor for this workout.  Mostly I just wanted to do something to start the new year off on a good note.  The stretching felt good, although my lower back was SUPER tight when I finished.

January 2 - Treadmill Run. 33:41.  3.2 miles.  Burned 369 calories.  Avg HR 164.  Max HR 184.
5 min @ 5.2 mph
5 min @ 5.7 mph
5 min @ 5.5 mph
4 min @ 6 mph
4 min @ 5.5 mph
3 min @ 6.3 mph
3 min @ 5.5 mph
2 min @ 6.7 mph
2 min @ 5.5 mph
1 min @ 7.0 mph
I should have done a cooldown after this run, but I figured my cooldown could be my walk home and a strength training workout.  However, my HR was too high and my strength training workout didn't go so great.
Super Body Sculpt. 14:29.  Burned 130 calories.  Avg HR 148. Max HR 159. 5, 8, 10, 15lb dumbbells.

January 3 - Jari Love Get Extremely Ripped 1000. 1:25:57.  Burned 752 calories.  Max HR 178. Avg HR 144.  5, 8, 10 lb dumbbells.  This workout was tough today.  My legs must be tired from my run yesterday.  I'm hoping tomorrow's hill workout will go ok with tired legs.

January 4 - Treadmill Run.  41:13. Burned 487 calories.  Avg HR 171.  Max HR 184.
5 min @ 5.3 mph
5 min @ 5.5 mph
30 sec @ 5% incline @ 5.5 mph. 2:30 recovery @ 5.5 mph.
30 sec @ 6% incline @ 5.5 mph. 2:30 recovery @ 5.5 mph.
30 sec @ 7% incline @ 5.5 mph. 2:30 recovery @ 5.5 mph.
30 sec @ 6% incline @ 5.3 mph. 2:30 recovery @ 5.3 mph.
30 sec @ 7% incline @ 5.3 mph. 2:30 recovery @ 5.3 mph.
30 sec @ 8% incline @ 5.3 mph. 2:30 recovery @ 5.3 mph.
30 sec @ 7% incline @ 5.3 mph. 2:30 recovery @ 5.0 mph.
30 sec @ 8% incline @ 5.3 mph. 2:30 recovery @ 5.0 mph.
30 sec @ 9% incline @ 5.3 mph. 2:30 recovery @ 5.0 mph.
3 min @ 5.5 mph
The fitness room was blazing hot today so I think that's why my HR was SO elevated today.  It was a great run and I even talked myself through the tough parts.  I was going to do a strength training workout, but we have somewhere to be tonight.  Oh and I think I'm catching Tim's cold.  :(

January 5 - Body Sculpt.  51:31. Burned 428 calories.  Avg HR 140. Max HR 168. 5,8,10,15 lb dumbbells.  I talked Tim into working out with me and made him throw up and get dizzy.  Probably I won't win the "best wife ever" award today.

January 6 - Treadmill Run. 42.47.  4.0 miles.  Burned 493 calories.  Avg HR 164.  Max HR 184.
5 min @ 5.2 mph
5 min @ 5.7 mph
5 min @ 5.5 mph
4 min @ 6 mph
4 min @ 5.5 mph
3 min @ 6.3 mph
3 min @ 5.5 mph
2 min @ 6.7 mph
2 min @ 5.5 mph
1 min @ 7.0 mph
1 min @ 5.3 mph
1 min @ 5.4 mph
1 min @ 5.5 mph
1 min @ 5.6 mph
1 min @ 5.8 mph
2 min @ 6.0 mph
1 min @ 6.5 mph
I have a full blown cold, including loss of voice.  I did get my run done though and Tim even ran on the treadmill next to me.  Once again, not winning the best wife award today because we had to cancel his birthday party...

January 9 - Chest and Back.  56:28. Burned 336 calories.  Max HR 158. Avg HR 120.  Used 10, 15 lb dumbbells.  Day 1 of P90X was hard, but not as hard as I thought.  I think our new pull up machine will definitely be helpful.
Ab Ripper X. 16.09. Burned 89 calories. Max HR 139. Avg HR 116.  I hate this workout.  It's really hard and it kills my hip flexors.  Tim cheered me on though and I did my best to get through it.

January 10 - Treadmill Run.  30:40. 3.01 miles. Burned 355 calories.  Max HR 186. Avg HR. 168.
5 min @ 5.2 mph
5 min @ 5.7 mph
11 min @ 6.0 mph
1 min @ 6.1mph
1 min @ 6.2 mph
2 min @ 6.3 mph
2 min @ 6.4 mph
2 min @ 6.0 mph
1 min @ 6.0 mph
For P90X we were supposed to do "Plyometrics" but since we're training for the Ogden 1/2 marathon, we're doing running for our cardio.  I may try to add in Plyo next week, but we'll see how it goes.

January 11 - Shoulders and Arms.  50:52. Burned 346 calories. Max HR 159. Avg HR120. Used 8, 10, 15lb dumbbells.  Apparently, I don't work hard enough during these workouts...although, I feel like I'm working as hard as I can.  I'm always bummed about the calories burned and I feel like I need to do more.  So, maybe I'll start adding in an extra cardio workout on my strength training days.
Ab Ripper X. 16.09. Burned 89 calories. Max HR 139. Avg HR 116.  This workout went better today than on Monday.  I still don't love it, but maybe it will come?

January 12 - YogaX. 90 min.  I didn't wear my HR monitor for this workout because it frustrates me when I don't burn alot of calories, so I skipped it today and just focused on doing my best and getting through the whole 90 min.
Treadmill Run - Tim wanted to run, which surprised me so we went over to the clubhouse to use the treadmills.  I wasn't really feeling much like running until we started running and then I had a fantastic workout. I ended up running 4 miles in 43:17.  I burned 509 calories.  My max HR 12 186 and my avg HR was 170.
10 min @ 5.5 mph
30 sec @ 6% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 7% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 8% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 7% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 8% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 9% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 8% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 9% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
30 sec @ 10% incline @ 5.5 mph, 2:30 recovery @ 5.5 mph
1 min @ 5.5 mph
1 min @ 5.6 mph
1 min @ 5.7 mph
1 min @ 5.8 mph
30 sec @ 6.0 mph
30 sec @ 6.2 mph
Finished 4 miles at 6.7 mph


January 13 - Legs and Back. 1:07:02. Burned 515 calories.  Max HR 171.  Avg HR 134.  I used 10 and 15 lb dumbbells.  This is maybe my fav P90X workout.  I think it's because I feel like I really get a great workout.  My legs are trashed...I was feeling them when I was carrying groceries up the stairs.  Tomorrow is a long run (5 miles) so I'm hoping that will go okay with tired legs.

January 14 - Treadmill Run. 52:28. 5.0 miles. Burned 606 calories. Max HR 189. Avg HR 169.  My legs were tired today...probably from the Legs and Back workout yesterday.  I was planning on doing 5 miles today, but around mile 2 I was thinking maybe I should just cut it back to 4.  However, Tim, who was on the treadmill next to me kept saying "Go wifey!" or "Bikini" or "Keep running until I finish my 4 miles."  So, I did 5 miles.  It felt great.
5 min @ 5.3 mph
5 min @ 5.4 mph
5 min @ 5.5 mph
5 min @ 5.6 mph
5 min @ 5.7 mph
5 min @ 5.8 mph
5 min @ 5.9 mph
5 min @ 6.0 mph
5 min @ 5.8 mph
0.25 miles @ 6.0 mph
0.25 miles @ 6.2 mph
0.25 miles @ 6.5 mph

January 15 - REST.  Tim and I planned on doing StretchX today, but we didn't fit it in before church or after church or before bed, so it turned into a complete rest day.

January 16 - Chest and Back.  52+ min.  Tim and I did this workout this morning.  He wore the HR monitor so I don't have any data for me, but he burned a whopping 716 calories for this workout.  He also killed it...especially compared to last week.  I never burn that many calories for this workout, but I did work hard.
Ab Ripper X.  I'm really not enjoying this ab workout so I may start switching in a different ab workout.  I just feel like my hip flexors get trashed during the workout and my abs are NEVER sore.  I'll see how Wednesday goes.

January 17 - Treadmill Run. 4.0 miles. 40:41. Burned 518 calories. Max HR 184. Avg HR 170.
5 min @ 5.5 mph
5 min @ 6.0 mph
5 min @ 5.5 mph
4 min @ 6.3 mph
4 min @ 5.5 mph
3 min @ 6.5 mph
3 min @ 5.5 mph
2 min @ 6.7 mph
2 min @ 5.5 mph
1 min @ 7.0 mph
1 min @ 5.5 mph
1 min @ 5.6 mph
1 min @ 5.7 mph
1 min @ 5.8 mph
30 sec @ 5.9 mph
30 sec @ 6.0 mph
30 sec @ 6.1 mph
30 sec @ 6.2 mph
Tim and I did this workout after YW on Tuesday night.  We watched the tail end of the Biggest Loser and I really pushed myself...not because I was particularly motivated by the fat people weighing in on tv...but mostly because I was feeling super great.

January 18 -  Calorie Killer. 40:26. Burned 323 calories. Max HR 158. Avg HR 132.  I did this workout while I was waiting for Tim to get off work.
Shoulders and Arms.  1:01:51.  Burned 419 calories. Max HR 155. Avg HR 120.  Used 15,10,8lb dumbbells.

January 19 - Plyometrics. 58:40. Burned 590 calories. Max HR 175. Avg HR 149.  Tim and I were planning on running but by the time he got off work, he was done for the day, so I figured I would get this workout done and out of the way.

January 20 - Treadmill Run. 50:55. 5.0 miles. Burned 628 calories. Max HR 184. Avg HR 167.
5 min @ 5.5 mph
5 min @ 5.6 mph
5 min @ 5.7 mph
5 min @ 5.8 mph
5 min @ 5.9 mph
8 min @ 6.0 mph
3 min @ 5.9 mph
3 min @ 5.8 mph
3 min @ 5.7 mph
2:30 min @ 6.0 mph
2:30 min @ 6.1 mph
2:30 min @ 6.2 mph
This was a hard run but mostly because my legs were toasted from Plyometrics last night.  However, I pushed through.  Mostly though I was totally impressed with Tim's mental toughness.  He REALLY didn't want to run today, but he pushed through it. 

January 21 - Legs and Back. 59:51. Burned 446 calories.  Max HR 160. Avg HR 127.  I used 10lb dumbbells.  I had good intentions of adding on YogaX to this workout, but I was done.  I think my legs are just tired and worn out and trashed.  I also didn't get enough sleep last night and was hungry.  So, we'll take it as a lesson and move on.  I think I was missing my workout partner too.  He's snowboarding with the kids today.

January 22 - Rest.

January 23 - Chest and Back. 55:29. Burned 329 calories. Max HR 155. Avg HR 114. I used 10, 15, and 20 lb dumbbells.


January 24 - Treadmill Run. 4.0 miles. 40:33. Burned 479 calories. Max HR 177. Avg HR 161.
5 min @ 5.5 mph
5 min @ 6.0 mph
5 min @ 5.5 mph
4 min @ 6.2 mph
4 min @ 5.5 mph
3 min @ 6.5 mph
3 min @ 5.5 mph
2 min @ 6.7 mph
2 min @ 5.5 mph
1 min @ 7.0 mph
1 min @ 5.5 mph
1 min @ 5.6 mph
1 min @ 5.7 mph
30 sec @ 5.8 mph
30 sec @ 5.9 mph
30 sec @ 6.0 mph
30 sec @ 6.2 mph
30 sec @ 6.3 mph
30 sec @ 6.4 mph
30 sec @ 6.5 mph

January 25 - Shoulders and Arms. 1:03:32. Burned 395 calories. Max HR 151. Avg HR 116. I used 8, 10, and 15 lb dumbbells.

January 26 - Treadmill Run. 3.0 miles. 30:57. Burned 361 calories. Max HR 180. Avg HR 162.
5 min @ 5.5 mph
5 min @ 5.7 mph
30 sec @ 6% @ 5.7 mph
2:30 recovery @ 5.7 mph
30 sec @ 7% @ 5.7 mph
2:30 recovery @ 5.7 mph 
30 sec @ 8% @ 5.7 mph
2:30 recovery @ 5.7 mph 
30 sec @ 7% @ 5.7 mph
2:30 recovery @ 5.7 mph 
30 sec @ 8% @ 5.7 mph
2:30 recovery @ 5.7 mph 
30 sec @ 9% @ 5.7 mph
2:30 recovery @ 5.7 mph
1 min @ 5.7 mph
1 min @ 5.8 mph
1 min @ 5.9 mph
1 min @ 6.0 mph
0.25 miles @ 7.0 mph
This workout got cut short due to people waiting on the treadmill.
YogaX. 75 min. I've decided this workout is super painful to do alone.

January 27 - KenpoX. 55:35. Burned 399 calories. Max HR 160. Avg HR 125. I wanted to get in an extra cardio workout today since we have our Biggest Loser weigh-in tomorrow morning.
Legs and Back. 1:07:18. burned 502 calories. Max HR 165. Avg HR 127. I used 10 and 15 lb dumbbells for this workout.

January 28 - Treadmill Run. 6 miles. 1:02:34.  Burned 766 calories. Max HR 183. Avg HR 166.
5 min @ 5.5 mph
5 min @ 5.6 mph
5 min @ 5.7 mph
5 min @ 5.8 mph
3 min @ 5.5 mph
3 min @ 6.3 mph
3 min @ 5.5 mph
3 min @ 6.0 mph
3 min @ 5.5 mph
3 min @ 6.0 mph
3 min @ 5.5 mph
3 min @ 6.0 mph
3 min @ 5.5 mph
3 min @ 6.0 mph
2 min @ 5.5 mph
1 min @ 5.6 mph
1 min @ 5.7 mph
1 min @ 5.8 mph
1 min @ 5.9 mph
1 min @ 6.0 mph
1 min @ 5.9 mph
1 min @ 5.8 mph
1 min @ 6.0 mph
1 min @ 6.1 mph
1 min @ 6.2 mph

January 29 - Rest

January 30 - Rest

January 31 - Treadmill Run. 4.0 miles. 39:06. Burned 454 calories. Max HR 179. Avg HR 162.
5 min @ 5.7 mph
5 min @ 6.2 mph
5 min @ 5.7 mph
4 min @ 6.5 mph
4 min @ 5.7 mph
3 min @ 6.7 mph
3 min @ 5.7 mph
2 min @ 7.0 mph
2 min @ 5.7 mph
1 min @ 7.5 mph
1 min @ 6.0 mph
1 min @ 6.1 mph
1 min @ 6.2 mph
1 min @ 6.3 mph
1 min @ 6.4 mph
This was a phenomenal run for me.  I decided to challenge myself and bump up my speeds for the "treading" workout.  It worked and I felt great.  Apparently, I need to keep going at these speeds for February.
Core Synergistics. 58:16. Burned 458 calories. Max HR 164. Avg HR 130. I used 5 and 8 lb dumbbells.