Category Archives: Training

Just Run

Basically I am too cheap to pay to race. I’m slow and too boring to find something festive to participate in. LOL #JustKeepingItReal

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Ru’s 40 Mile Plan

Ru’s 40 Mile Plan
————-
Month 1
————-

March 25
Week 1 will be our model for training and recovery.

Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest

Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.

Apr 1
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.

Apr 8
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest

Apr 15
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest

————-
Month 2
————-
Apr 22
Week 1
Same as Week 1 of Month 1

Apr 29
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest

May 6
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest

May 13
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest

————-
Month 3
————-
May 20
Week 1
Same as Week 2 of Month 1

May 27
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest

June 3
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

June 10
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

————————–
Month 4 TAPER & 40 miler
————————–

June 17 @30 mins only
June 19 @30 mins only
June 22 Monday 40 miler

The 8-9 days before the main event should consist of no more than 3 days running with no more than 30 minutes each run.

NUTRITION

Nutrition is as important as the training, often overlooked and underestimated.

1. Take in 16 ounces of fluid for every hour of running.

2. For every run that lasts longer than 90 minutes, replace electrolytes.

3. Generation UCAN Superstarch plain and amino acid supplements

Adopted from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html

Double Marathon Training Log

Week 14
12/17 – 12/23
Mon-Rest
Tue-Gym work
Wed-01:09:35, 5.0mi, 13’46″/mi, 162BPM
Thu-
Sun-Rest

Notes:
Tues-Skip rope, GHD sit-ups, shoulder, lats, dipbar leg lifts, dumbbell 2 arm kickbacks.

Week 13
12/10 – 12/16
Mon-Rest
Tue-Rest
Wed-Gym work
Thu-01:23:31, 6.7mi, 12’27″/mi, 173BPM
Fri-Sun-Rest

Notes:
Wed- Skip rope, GHD sit-ups, shoulder, lats, dips, disbar leg lifts.

Week 12
12/3 – 12/9
Mon- Rest
Tue- 01:23:45, 6.5mi, 12’52″/mi, 166BPM
Wed- 00:55:42, 4.1mi, 13’32″/mi
Thu-Sun-Rest

Notes:
Will be pushing out a double marathon for early 2013 instead of end of 2012.

Week 11

11/26 – 12/2:

Mon- 01:45:43hr, 7.6mi, 13’50″/mi,  168BPM
Tue- 01:01:39, 4.0mi, 15’23″/mi, 158BPM
Wed- Rest
Thu-Sun-Rest

Notes:

Week 10

11/19 – 11/25:

Mon-Tue  – No workout
Wed – 01:18:07, 6.3 miles, 12’22″/mi.
Thu-Sun – No workout.

Notes:
This week came off a vacation and almost right into Thanksgiving.

Week 9

11/12 – 11/18:
Vacation all week.

Week 8

Week M T W Th F S Su Week Week of
8 45 min Easy bike 1 hr 1 hr Rest  Vacation  Vacation  Vacation 8 11/5 – 11/11

11/5 – 11/11: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: 01:00:00, 4.31 miles, 13’56″/mi, 158BPM.
Wed – Rest planned. Actual: 50 min spin bike.
Th – Rest planned.
Fri – Sun – Vacation

Week 7

Week M T W Th F S Su Week Week of
7 45 min Easy bike 1 hr Rest 12 (2:36) 6 (1:18) Rest 1 hr 7 10/29 – 11/4

10/29 – 11/4: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: Rest.
Wed – Rest planned. Actual: Rest.
Th – 2:36 hr run planned.

  • Actual: 00:27:05, 1.9 miles, 14’04″/mi, 151BPM
  • Actual: 00:35:27, 3.1 miles, 11’22″/mi, no HR monitor.

Fr – 78 min run planned. Actual: 43:19:00, 3.2 miles, 13’20″/mi, 146BPM, 54°F
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Thu – 1.9 miles easy, 3.1 miles consisting of sprints.
Fr – night run.

Week 6

Week M T W Th F S Su Week Week of
6 45 min Easy bike 1 hr Rest 10 (2:10) 5 (1:05) Rest 1 hr 6 10/22 – 10/28

10/22 – 10/28:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:01:53, 3.9 miles, 15’41″/mi, 154BPM, 63°F, Mostly cloudy, Wind 8 mph, Humidity 52%.
Wed – Rest planned. Actual: 02:00:16, 8.4 miles, 14’17″/mi, 161 BPM.
Th – 2:10 hr run planned. Actual: Rest
Fr – 65 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 5

Week M T W Th F S Su Week Week of
5 45 min Easy bike 1 hr Rest  9 (1:57) 4.5 (58 min) Rest 1 hr 5 10/15 – 10/21

10/15 – 10/21:
Mon – 45 min spin bike planned. Actual: 10 minute skip rope, GHD situps 3×10, Knees-to-Elbow 3×10, Lat pulldowns 3×10, seated shoulder press 3×10.
Tue -1 hr run planned. Actual: 01:33:05, 7 miles, 13’17″/mi, 165BPM, 75°F, Partly cloudy, Wind 10 mph, Humidity 65%.
Wed – Rest planned. Actual: 00:48:05, 3.69 miles, 13’01″/mi, 162BPM, 81°F, Clear, Wind 6 mph, Humidity 17%.
Th – 1:57 hr run planned. Actual:
Fr – 58 min run planned. Actual:
Sa – Rest planned. Actual:
Su – 1 hr planned. Actual:

Notes:
Mon – Create some fatigue in the gym for a good run tomorrow.
Tue – Had a good run. Trail and pavement. Did it in a fasted state. Just water and coffee prior to a late lunchtime run.
Wed – Completed back-to-back run for the week earlier than planned. Just felt right.

Week 4

Week M T W Th F S Su Week Week of
4 45 min Easy bike 1 hr Rest 8 (1:44) 4 (52 min) Rest 1 hr 4 10/8 – 10/14

10/8 – 10/14:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:05:57, 4.4 miles, 14’51″/mi, 144BPM, 66°F, Scattered clouds, Wind 8 mph, Humidity 64%.
Wed – Rest planned. Actual: Rest
Th – 1:44 hr run planned. Actual: Rest
Fr – 52 min run planned. Actual: 01:16:16, 6 miles, 12’33″/mi, No HR Monitor, 63°F, Mostly cloudy, Wind 7 mph, Humidity 63%.
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 3
10/1 – 10/7:
Mon – 45 min spin bike, GHD situps, leg lifts.
Tue -1 hr run planned. Actual: 00:50:07, 4 miles, 12’31″/mi, No HR Monitor, 86°F, Clear, Wind 6 mph, Humidity 25%.
Wed – Rest planned. Actual: 01:00:09, 3.9 miles, 15’25″/mi, 147BPM, 75°F, Clear, Wind 5 mph, Humidity 57%.
Th – 1.5 hr run planned. Actual: Rest
Fr – 45 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Wed – Morning weight: 138.4 lbs. With fatigue legs from yesterdays run, decided to get a back-to-back run in.

Week 2
9/24 – 9/30:
Mon – 45 min spin bike, lat pulldown, shoulder press, GHD situps, leg lifts.
Tue – Rest
Wed – 01:07:22, 4 miles, 16’45″/mi, 145BPM, 66°F, Clear, Wind 7 mph, Humidity 64%
Th – Rest
Fr – 01:00:10, 4.3 miles, 13’52″/mi, 160BPM, 57°F, Cloudy, Wind 4 mph, Humidity 94%
Sa – Rest
Su – Rest

Week 1
9/17 – 9/23:
Mon – 01:00:01, 4.5 miles, 13’20″/mi, 157BPM, 63°F, Scattered Clouds, Wind 8 mph, Humidity 63%
Tue – Rest.
Wed – Rest.
Thu – Flubbbed.
Fri – Rest.

Notes:
Thur- Planned run. Actual skip for work/fan med appt.
Fri- Morning weight: 139.6lbs. Finally cracked 140. 🙂

Double Marathon Plan

My Double Marathon Plan

Update 12/19: Will be pushing out a double marathon for early 2013 instead of end of 2012 to allow for more training.

Week M T W Th F S Su Week Week of
1 1 hr Rest Rest 5 (1:05) 2.5 (30 min) 1 hr Rest 1 9/17 – 9/23
2 45 min Easy bike 1 hr Rest 6 (1:18) 3 (39 min) Rest 1 hr 2 9/24 – 9/30
3 45 min Easy bike 1 hr Rest 7 (1:31) 3.5 (45 min) Rest 1 hr 3 10/1 – 10/7
4 45 min Easy bike 1 hr Rest 8 (1:44) 4 (52 min) Rest 1 hr 4 10/8 – 10/14
5 45 min Easy bike 1 hr Rest 9 (1:57) 4.5 (58 min) Rest 1 hr 5 10/15 – 10/21
6 45 min Easy bike 1 hr Rest 10 (2:10) 5 (1:05) Rest 1 hr 6 10/22 – 10/28
7 45 min Easy bike 1 hr Rest 12 (2:36) 6 (1:18) Rest 1 hr 7 10/29 – 11/4
8 45 min Easy bike 1 hr 1hr Rest Vacation Vacation Vacation 8 11/5 – 11/11
9 Vacation Vacation Vacation Vacation Vacation Vacation Rest 9 11/12 – 11/18
10 14 (3:02) 7 (1:31) Rest Holiday Holiday Rest 1 hr 10 11/19 – 11/25
11 45 min Easy bike 1 hr Rest 16 (3:28) 8 (1:44) Rest 1 hr 11 11/26 – 12/2
12 45 min Easy bike 1 hr Rest 18 (3:54) 9 (1:57) Rest 1 hr 12 12/3 – 12/9
13 45 min Easy bike 1 hr Rest 20 (4:20) 10 (2:10) Rest 1 hr 13 12/10 – 12/16
14 1 hr Rest 1 hr Rest Rest Rest Rest 14 12/17 – 12/23
15 Holiday Holiday Rest 26.2 26.2 Rest Rest 15 12/24 – 12/30

2012 so far

Sports Nutrition: Maximize Fat Burning on ‘Zone 2′ Run

 

Earlier this month, I posted a question on the Endurance Planet Facebook page and was grateful to have it addressed in their “Sports Nutrition” podcast episode featuring Ben Greenfield. Thanks Tawnee and Ben!

For the Endurance Planet episode click to checkout their website post titled “Sports Nutrition: Maximize Fat Burning on ‘Zone 2′ Runs

Summer 2012

Week of 7/2/12 – 7/8/12
Monday – Rest.
Tuesday – Rest.
Wednesday – 4th of July Holiday. Rest & Vacation.
Thursday – Rest & Vacation.
Friday – Rest & Vacation.
Saturday – Rest & Vacation.
Sunday – Rest & Vacation.

Notes:

Inspired by Rich Roll’s Finding Ultra, I’ve modified by diet and decreased my meat consumption and trying blending nutrient dense foods. Lost 3lbs coming back from vacation. For the trip I packed a 6 pack of V-8 juice, and several CLIF bars. When eating out I opted for veggie options if available. Otherwise, I’d pick the veggies off of dishes. Managed to find a Blenders shop in Goleta and asked them to modify their green juice menuitem to a shake, which included some fruit.

Week of 7/9/12 – 7/15/12
Monday – 01:00:01 hr run. 4.3 mi, 13’54″/mi, 161 bpm.
Tuesday – Rest.
Wednesday – 01:00:02 hr run. 3.9 mi, 15’12″/mi, 156 bpm. 73°F
Thursday – Rest.
Friday – 01:01:58 hr run. 4.7 mi, 12’59″/mi, 158 bpm. 64°F, 14 mph winds.
Saturday – 20min Tae-bo
Sunday – Rest

Notes:

Checked out the local Sprouts and picked up Spirulina, Coconut Oil, Chia seeds, and Brazil nuts. Pretty excited about adding these foods to the blender. Been making my own shakes. Enough for a glass in the morning and another kept with ice in my insulated Camelbak water bottle. My coffee consumption has reduced in the morning and been replaced by my green shake.

Monday- No meat. tested new shoes on trail.
Wednesday – No meat. Same trail run as Monday. No shirt.
Friday- No meat. Extended route of Wednesday trail. No shirt.
Saturday – Ate meat for dinner. Homemade Spaghetti with meat sauce, and leftover Chinese takeout of sweet/sour pork&shrimp.
Sunday – No meat. Tried a V-8 mix with chia seeds and spirulina in the morning and on-the-go. What an energy kick!

Week of 7/16/12 – 7/22/12
Monday – Rest.
Tuesday – Tae-bo. 🙂
Wednesday – Rest.
Thursday – Rest.
Friday – Rest.
Saturday – Rest.
Sunday – Rest

Notes:
Babysit week.

Tuesday – Weigh-in this morning showed I dropped from 153 lbs to 151.6.

Week of 7/23/12 – 7/29/12
Monday – 01:01:04 hr run. 4.78 mi, 12’46″/mi, 173 bpm. 75°F, 9 mph winds, 47% humidity.
Tuesday – 00:50:52 min run, 3.33 mi, 15’18″/mi, 158 bpm.
Wednesday – 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Thursday – 01:06:34 hr run. 4 mi, 16’38″/mi, 154 bpm. 68°F, 9 mph winds, scattered clouds, 60% humidity.
Friday – 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Saturday – Rest.
Sunday – Rest

Notes:
Monday. First run back from 10 day break. Have some tightness around right knee.
Tuesday. Have some twinges around right knee.

Week of 7/30/12 – 8/5/12
Monday – 01:01:00 hr run. 3.5 mi, 17’08″/mi, 144 bpm. 77°F, 8 mph winds, 50% humidity.
Tuesday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps, gym floor laps carrying 2 25lb plates, crunch medicine ball.
Wednesday- Rest.
Thursday– 01:00:01 hr run. 4.0 mi, 14’39″/mi, 153 bpm.
Friday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps, crunch medicine ball.
Saturday – Rest.
Sunday – Rest

Notes:
Wednesday. Morning weight 147.8 lbs. Was 156 lbs at the start of July. One month vegetarian. Feeling lighter, healthy, and strong. At this rate, I can be at goal weight at end of August.
Thursday. Morning weight 150 lbs.
Friday. Morning weight 148.4 lbs.

Week of 8/6/12 – 8/12/12
Monday – 01:04:57 hr run. 4.6 mi, 14’06″/mi, 159 bpm. 64°F, 7 mph winds, 68% humidity.
Tuesday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Wednesday- Rest
Thursday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 40 Vertical Leg Lift, Knees Bent (Dip Bars), 10 pullups assisted.
Friday– Rest
Saturday – Rest
Sunday – Rest

Notes:
Monday – Morning weight 146.8 lbs
Saturday – Kaleo bday. Didn’t get my green smoothie. Had a couple hotdog buns, tortilla chips and nacho cheese. Tons of pastries and couple cupcakes. Plus my turkey chili which is actually good except non-veg.
Sunday- Didn’t eat clean. Non-veg again, had another bowl of turkey chili.

Week of 8/13/12 – 8/19/12
Monday – Rest
Tuesday– 10 min intense jump rope (includes 30 double unders), leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 40 Vertical Leg Lift (Dip Bars), 50 standard situps, 40 situps with 12 lb medicine ball ab smashes, 20 seated overhead shoulder presses.
Wednesday- Rest
Thursday– 00:57:35 hr run. 4.8 mi, 12’00″/mi, 179 bpm. 68°F clear, 8 mph winds, 68% humidity.
Friday– 10 min intense jump rope (includes 44 double unders), leg curl machine, squat machine, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder presses.
Saturday – Rest
Sunday – Rest

Notes:
Monday – Morning weight 147 lbs. Green smoothie morning. Strung myself along with fat (olive oil) throughout the workday. Avocado and tomato sandwich and nuts for dinner.
Tuesday – Morning weight 143.8.
Wednesday – Morning weight 146.
Thursday – Morning weight 144.4. Trail run followed by gym to do ab work (leg raises (3×10), side raises 1×10 L,R.)
Friday – Morning weight 144.6. Gym work.
Saturday – IHOP dinner. Veggie omlette
Sunday – In N Out NON-veggie lunch. Double-double meal. Noticed the meat taste was not as appealing as I remembered before the diet chance. Also sometime after finishing the meal, I felt sick. Especially from the smell of it all.

Week of 8/20/12 – 8/26/12

Monday – 00:36:14 min, 11’24″/mi, 55°F Partly Cloudy, Wind:8 mph, Humidity: 100%
Tuesday– 10 min intense jump rope (includes 40 double unders), leg extension, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder press, seated lat pull-downs, medicine ball crunches, yoga ball situps.
Wednesday- Rest
Thursday– Off.
Friday– Rest.
Saturday – Rest.
Sunday – Rest.

Notes:
Monday – Morning weight. Not much change (144.6lbs) despite not eating clean over the weekend.
Tuesday – Gym work. Ab focus.
Saturday – Ate a n In N Out burger. The patty still tastes horrible. Will have to quit it entirely.

Week of 8/27/12 – 9/2/12

Monday – 01:06:44, 13’19″/mi, 5 miles, 166BPM, 77°F, Clear, 9mph wind, 50% Humidity
Tuesday – Rest.
Wednesday- 12 min intense jump rope (includes 40 double unders), leg extension, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder press, seated lat pull-downs, medicine ball crunches & twists.

Notes:
Monday – Morning weight: 144

Week of 9/3/12 – 9/9/12

Monday – Rest
Tuesday – 01:08:12, 15’53″/mi, 4.29 miles, 150BPM, 68°F, Clear, 8 mph wind, 60% humidity.
Wednesday – Gym work.
Thursday – 00:26:55 mins, 8’58″/mi, 184BPM, 64°F scattered clouds, 7mph wind, 73% humidity.
Friday – Rest
Sat – Rest
Sun – Rest

Notes:
Tuesday – Morning weight: 141.6 lbs.
Wednesday – Skip rope, leg machines, shoulder press, lat machines, leg lifts.
Thursday – Morning weight: 141.6 lbs. A 3 mile time trial on trail. Not used to the intensity the run, experienced a sick feeling in my stomach about 2.75miles. Awesome. 🙂 Max HR 197BPM.
Sat – Kid party. Unclean diet. Had Slice of veg pizza during party, then a Red Robin Royal Red burger for dinner.
Sun – Had cheese and a glass of wine.

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Trail run through slough at Redwood Shores.

Week of 9/10/12 – 9/16/12

Monday – Gym
Tuesday – Rest
Wednesday – 00:50:32, 12’22″/mi, 4.0 miles, 160BPM, 68°F, Partly cloudy, 9 mph wind, 64% humidity.
Thursday –

Notes:
Monday – Morning weight: 141.4. 10 mins skip rope w/ double-unders, leg curl machine, shoulder press, GHD situps, leg lifts, dips, cable lat pull-downs. Evening snack of cheese and glass of red wine.
Tuesday – Morning weight: 141.4 lbs.
Wednesday – 1 mile warmup then worked at bringing my HR to 165-175 range. Some right leg soreness again.

Recovery month

Week of 6/4/12 – 6/10/12
Monday – 50K run.
Tuesday – Recover.
Wednesday – Recover.
Thursday – Recover
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/11/12 – 6/17/12
Monday – Recover
Tuesday – Recover.
Wednesday – Recover.
Thursday – 6/14 00:53:15 min run, 4 miles, 13’18″/mi, 161BPM. First run to test out legs since 50k ten days ago. Right leg problems at mile 2-3.
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/18/12 – 6/24/12
Monday – Recover
Tue 6/19 Light Stretch, 5 – 3min rounds of skip rope, Wall Ball squats, 1 mile step climber, 20min spin bike, 1 mile treadmill.
Wed 6/20 Light Stretch, 45 min spin bike, 1 mile treadmill. Evening Tae-bo DVD.
Thursday – Recover
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/25/12 – 7/1/12
Monday – 6/25 Light Stretch, 3 – 5 min rounds skip rope w/ crunches in between, 30 min spin bike, 1 mile treadmill
Tuesday – 6/26 1:17:06 hr run, 6 miles, 12’50″/mi, 162BPM. Second run post 50k. Legs held up this time. Slight twinges, but the wheels stayed on the whole time.
Wednesday – Recover. Tae-bo DVD.
Thursday – Recover
Friday – 6/29 30 min spin bike, 20 treadmill.
Saturday – Recover.
Sunday – Recover.

Gym Session

Light Stretch.
Spin bike. 45 min
Treadmill. 14 min/ 1 mile

Evening:
Tae-bo DVD 30min LOL

Gym session

Stretch.
5 3min rounds of skip rope.
Ball wall squats.
Step machine. 1 mile
Spin bike. 20 min
Treadmill. 1 mile