Splish Splash - back in the water | Page 5

Discussion in 'Training Logs' started by Wikinger, Jul 16, 2016.

  1. Wikinger Orange Belt

    Wikinger
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    28 Oct / Friday
    shoulder mobility, pushups, band work, 30 min moderate-to-brisk walk
     
    #81
  2. Wikinger Orange Belt

    Wikinger
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    29 Oct / Sat
    Swim SCM
    200 warm up
    200 off the blocks (didn't get time)
    200 warm down
    50 off the blocks (fly -- 32.5)
    200 warm down
    100 off the blocks (100 IM -- 1:20.1)
    200 warm down
    100 off the blocks (100 breast 1:31.0 lolz)
    50 warm down

    1300m in a time-trial fashion
    • first time in water in two weeks
    • difference in exercise-for-health and for sport
    • this is now every race but one where I lose one leg to calf and foot cramps (only race was at TX games, 100 fly)
    • while the times weren't all that great, they are good baseline for the season
    • recovery was the problem, as the silly 100 breast shows - given frequency of swims, not a surprise
     
    #82
  3. Wikinger Orange Belt

    Wikinger
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    Travel for work has increased the past few weeks - really good stuff, but demands take their toll

    Maintaining a pushups, band work with between 2-3 miles on weekend days. After Thanksgiving, things should settle down again

    Noticable weight gain. c'est la vie.

    Only day missed was Monday 7 Nov, due to an absurdely early flight to Cincy
     
    #83
  4. Wikinger Orange Belt

    Wikinger
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    Did find a good balance between doing what I can, making sure work is going great, and not running into the ground. Nice! Very happy about that: managing a temporary situation well for what I need to do :)
     
    #84
  5. Wikinger Orange Belt

    Wikinger
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    Back from vacation. Did a few workouts, including a 1200m open water swim. good times.
     
    #85
  6. Wikinger Orange Belt

    Wikinger
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    27 Nov
    60 min LISS
    quick dryland routine
     
    #86
  7. Wikinger Orange Belt

    Wikinger
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    28 Nov
    off to business trip
    36 min treadmill hills
    3x5 rack pullups, db C&P
     
    #87
  8. Wikinger Orange Belt

    Wikinger
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    29 Nov
    Hotel gym elliptical; 36 min
    HR: 140-160
     
    #88
  9. Wikinger Orange Belt

    Wikinger
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    30 Nov
    Hotel gym treadmill; 36 min
    Lv 15 incline
    walk / jog / run pattern 4:2:1 ratio based off of 30 second intervals
     
    #89
  10. Wikinger Orange Belt

    Wikinger
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    1 Dec
    36 min treadmill
    walk / jog / run pattern

    Rack pullups 3x5
     
    #90
  11. Wikinger Orange Belt

    Wikinger
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    2 Dec
    Shorter hill sprint
    Longer LISS in afternoon
     
    #91
  12. Wikinger Orange Belt

    Wikinger
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    3 Dec
    60 min treadmill
     
    #92
  13. Wikinger Orange Belt

    Wikinger
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    4 Dec
    Puppy walk in the snow! 2.5 hours
    Sisi loves the snow! Her second winter
     
    #93
  14. Wikinger Orange Belt

    Wikinger
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    5 Dec
    36 min treadmill
    3x5 +1 rack pullups

    * morning workout - series of 10 seconds work, 50 seconds at typical LISS pace
     
    #94
  15. Wikinger Orange Belt

    Wikinger
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    Tues 6 Dec -- swim
    (400m) 4x100 S / K / P / S :10 sec rest
    (150m) 6x25 O: head lead kicking; E: exaggerated trunk rotation swim
    (600m) 12x50
    1-6: underwater kick for distance then build swim (1:10)
    7-12: IM 85% down; easy free back​
    (1200m) 3 rounds
    2x75 (1:30) stretched out
    1x100 (1:40) build so last meters are at fast 200 pace
    1x150 (2:30) at fast 200 pace​
    (200m) 200 warm down

    2550 meters
     
    #95
  16. Wikinger Orange Belt

    Wikinger
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    Wed 7 Dec
    Dryland
    10x100 Row 40 sec (broken 1000: 3:32)

    2 rounds, 5 rounds per station (two times through or AMRAP)
    Station 1​
    20 Power Wall Balls (20lb medicine ball) -- "set shot" / slight hip drive to get it moving; not a full squat
    10 Wall Ball shots to 10' target (20 lb medicine ball) -- with full squat
    100 Jump ropes

    Station 2​
    20 KB Goblet Step-Up (25 lb kb to 16"box)
    10/arm KB Swings
    20 Sit-Ups with abmat

    Station 3 (with partner)​
    20 MB Chest Passes (20/14)
    10/side MB Rotational Tosses
    20 Lunges
     
    #96
  17. Wikinger Orange Belt

    Wikinger
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    Thu 8 Dec
    Swim practice
    200 swim
    100 kick
    2 rounds (pulling):
    150 (2:30)
    100 (1:40)
    50 ( :50)

    4x100 IM (substuted free) 1:50
    6x50 kick 1:15

    4 rounds (50 warm down at halfway point)
    4x25 :40
    1x50 :1:15 (sprint)
    1x25 :45 (easy)
    1x25 from blocks

    150 warm down

    2500m
     
    #97
  18. Wikinger Orange Belt

    Wikinger
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    Fri 9 Dec
    45 min LISS
    (starting feeling really lousy towards end of day)
     
    #98
  19. Wikinger Orange Belt

    Wikinger
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    Sat 10 Dec, Sun 11 Dec
    mobility, 2 hr puppy walks
    feeling just "fair"

    Mon 12 Dec -- off -- really lousy (12.5 hrs sleep helped)
     
    #99
  20. Wikinger Orange Belt

    Wikinger
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    Tues 13 Dec
    Swim
    300 swim
    4x50 drill / swim 1:15
    3x50 kick 1:20
    2x200 pull 3:20
    8x50 (Dec 1-3, 4 hard; 5-7, 8 hard)
    3x150 (2:30)
    1x100 (1:45)
    2x150 (2:35)
    1x100 (1:40)
    1x150 (2:40)
    1x100

    50 w/d
    2700m

    not hard send offs / kept RPE at level to avoid cramping, shoulder / redevelop feel for water and necessary muscle endurance that I lost in late Oct through Thanksgiving!
     
    #100

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