Shifted Priorities log

Discussion in 'Training Logs' started by Grappleboxing, Feb 16, 2016.

  1. Grappleboxing

    Grappleboxing Brown Belt

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    0735-4 min walk
    12 min run on track
    8 min elliptical
    5 min bike
    3 min walk

    1 min AF sit ups=46
    25 crunches
    25 leg raises
    20 full sit up, top half negatives
    14 captain crunchs
    10 hanging knee raises
    10 hyperextensions


    Stretches

    Random push ups
     
  2. Grappleboxing

    Grappleboxing Brown Belt

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    0735-4 min walk
    21 min fartlek(4.0-6.0)

    9 min elliptical
    5 min bike

    10 calf raises
    10 squats
    4 min walk
    Stretches

    30 crunches
    30 top half sit ups
    30 leg raises
    30 in and out abs
    30 flutter kicks
    10 hanging knee raises
    10 supermen

    Happy with this week of running. Recap of this week's total times:
    18.5 min+18.5 min+7.5 min+12 min+21 min= 77.5 minutes

    The goal of next week is to do this:
    21 min+21 min+8 min+15 min+22 min=87 min

    A bit over the 10% recommended rule, but I'm going to ramp it up just before the deload of Christmas week, where I am probably going to run 3 times a week with the goal of no more than 50 minutes total that week.

    Planning it out, I intend on the pt testing the first week of Feb.
    So the following schedule is what I intend of doing.
    Dec 17 week: 87 min run
    Dec 24(Christmas week): 50 min run
    Dec 31( New Years): 87 min
    Jan 7: 85 min ish run+ mock pt test instead of track run that day just to see how I am doing. If all goes well, I will proceed on the 3 week plan, if I do worse than expected I will push the pt test date to around the 20th, thus giving me 2 more weeks of prepping.
    Jan 14-Feb 1: 3 week plan I have on computer.
    Feb 6: PT test day, not set in stone. That will give me a solid 4 days of rest and recovery before the test.
     
  3. Grappleboxing

    Grappleboxing Brown Belt

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    0625-5 min walk
    21 min run(6.0-6.7)

    10 min elliptical
    5 min walk
    Stretches

    40 crunches
    40 top half sit up negatives
    40 leg raises
    40 in and outs
    40 flutter kicks

    10 hanging knee raises
    10 sec plank
    10 coffin sit ups

    5 days of random push ups now.
     
  4. Grappleboxing

    Grappleboxing Brown Belt

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    0635-
    5 min walk
    Sprints, double time rest
    90 x1
    75 x1
    60 x3
    45 x2
    30 x1
    15 x1
    6 min bike
    5 min walk
    Stretches

    50 crunches x2
    20 top half negatives
    20 in and outside
    20 leg raises
    20 flutter kicks
    10 hanging knee raises
    10 hanging bicycle kicks

    Random push ups.

    Feels good achieving 8 minutes of sprint time!
     
  5. Grappleboxing

    Grappleboxing Brown Belt

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    0650-5 min walk
    21 min run(6.0-6.7)
    9 min elliptical
    5 min walk
    Stretches

    30 crunches x3
    20 leg raises
    20 top half negatives
    10 hanging knee raises
    10 flutter kicks
    20 in and outs

    Random push ups, and donated blood today. Was going to take it easy anyways for last 2 week runs, and deload week next, we'll see how the body reacts, and if I may need to push my test back one week. Will see.
     
  6. Grappleboxing

    Grappleboxing Brown Belt

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    0725 weight is 138.0.
    20 push ups
    1 min AF sit ups-46
    4 min walk
    14 min jog on track
    11 min Elliptical.
    3 min walk
    Stretches
    25 top half sit up negatives
    35 crunches
    10 Hyperextensions
    20 Captain chair knee lifts

    Good weight loss progress. Am happy with results.
     
  7. Grappleboxing

    Grappleboxing Brown Belt

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    The 22nd's workout. Forgot to post.

    1125-5 min walk
    22 min fartlek(4.0-6.0)
    18 min elliptical
    10 min bike
    5 min walk
    Stretches
    33 crunches
    33 flutter kicks
    33 leg raises

    Deload week. So only 3 runs this week.
     
  8. Grappleboxing

    Grappleboxing Brown Belt

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    0645-5 min walk
    15 min run(6.0-6.7)
    12 min elliptical
    5 min walk
    Stretches
    40 crunches
    30 flutter kicks
    30 leg raises
    40 top half sit ups
    20 In and outs
    10 hanging knee raises
    (20 crunches, 20 v-ups, 20 in and outs, 20 flutter kicks, 20 leg raises)

    10 hyperextensions
    Random push ups, 10+ each set

    Deload workout 1.
     
  9. Grappleboxing

    Grappleboxing Brown Belt

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    1220-5 min walk
    120 sec sprint at 10.0 3 min rest
    60 sec sprint at 10.2. 2 min rest
    30 sec sprint at 11.0. 1 min
    15 sec sprint at 12.0 x2. 30 sec rest
    11 min bike
    5 min walk
    Stretches
    (20 crunches, 20 v-ups, 20 in and outs, 20 leg raises) x3
    20 flutter kicks
    20 top half sit up negatives
    10 hanging knee raises
    10 hyperextensions

    Random push ups.

    Deload workout 2.

    Damn, running at 10.0 mph for 2 minutes is brutal, will need to slow down pace when these workouts come.
     
  10. Grappleboxing

    Grappleboxing Brown Belt

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    Random push ups.
    1630- 15 min elliptical
    10 min bike
    5 min walk
    Stretches

    Workout to keep active.
     
  11. Grappleboxing

    Grappleboxing Brown Belt

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    1110-5 min walk
    21 min fartlek(4.0-6.0)
    14 min elliptical
    10 min bike
    10 squats x3
    30 calf raises

    5 min walk
    Stretches

    (30 crunches, 30 in and outs, 30 v-up, 30 flutter kicks) x2

    30 leg raises
    30 top half sit ups

    10 hyperextensions
    10 hanging knee lifts

    Random push ups
     
  12. Grappleboxing

    Grappleboxing Brown Belt

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    0850-15 push ups
    1000-16 push ups

    1045
    -5 min walk
    21 min run(6.0-6.7)

    14 min elliptical
    5 min walk
    Stretches

    14 push ups

    40 crunches
    40 top half sit up negatives
    40 leg raises
    40 in and outs
    40 v-ups
    40 flutter kicks


    10 hanging knee raises
    10 superman hyperextensions

    1300-15 push ups
    1400-13 push ups
    1500-15 push ups
    1610-12 push ups

    100 push ups this week.
     
  13. Grappleboxing

    Grappleboxing Brown Belt

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    0905-13 push ups

    1150-13 push ups

    1225-Sprints at 10.0.
    Double rest(6:30 run time)
    90 sec
    75 sec x2
    60 sec
    45 sec x2

    Sprints at 11.0
    Same rest as work(1 min run)
    30 sec x 2

    Sprints at 12.0
    20 sec x1
    10 sec x2

    8 min, 10 sec total

    11 min, 50 sec bike
    5 min walk
    Stretches

    1330-14 push ups

    50 crunches
    50 v-ups
    25 top half sit ups
    25 leg raises
    20 flutter kicks

    1430-15 push ups
    1535-17 push ups
    1710-14 push ups
    1845-14 push ups

    Failed on the 11 and 12 min sprint sets. Originally planned to do 30 sec x3, but only did 2. For the 12, planned to do 20 x2 but just did 1 and 2 10s. Need that rest and maybe too much speed.

    Will try the original intervals again, but increase the half rest to 1.5 time work rest, and final will be 1:1.
    For speed, the 30 sec will be at 10.5, the 20 sec will be at 11, and the 10s at 11.5
     
  14. Grappleboxing

    Grappleboxing Brown Belt

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    0915-15 push ups

    1100-
    33 push ups
    AF sit ups in 1 minute-48
    3 min walk
    Easy 1.5 mile run on track- 12 min, 50 sec
    17 min, 10 sec elliptical
    10 min bike

    4 min walk
    Stretches

    50 top half sit ups
    40 leg raises
    30 crunches
    20 hanging knee lifts
    10 hyperextensions

    31 v-ups
    31 in and outs

    1250-12 push ups
    1350-14 push ups
    1455-14 push ups
    1715-12 push ups

    Conducted self mock pt test. Aimed for 33 push ups, and could have banged out at least 10 more. Happy with sit up amount, goal is to get 2 more at least, and finished 1.5 mile run, without focusing on splits. Scored an 80 without trying hard, so very confident on actual test.

    Will conduct monitored mock pt test sometime next week to get one on record, and will actually try on that one to see how well I can do.
     
  15. Grappleboxing

    Grappleboxing Brown Belt

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    0955-13 push ups
    1100-16 push ups
    1200-14 push ups
    1315-15 push ups
    1430-12 push ups
    1545-13 push ups
    1655-17 push ups
     
  16. Grappleboxing

    Grappleboxing Brown Belt

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    0755-14 push ups
    0905-14 push ups

    Weight at 1105-136.8(Nice).

    1110-14 push ups
    5 min walk
    21 min run(6.0-6.7)
    14 min elliptical
    10 min bike
    5 min walk
    Stretches

    (20 top half sit ups, 20 crunches) x3

    25 Captain chair knee lifts
    25 Leg raises
    10 hanging knee raises
    10 hyperextensions
    10 Flutter kicks

    12 push ups

    1340-13 push ups
    1455-16 push ups
    1715-17 push ups
     
  17. Grappleboxing

    Grappleboxing Brown Belt

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    1110-5 min walk
    23 min fartlek(4.0-6.0)
    7 min Elliptical
    5 min bike
    5 min walk
    Stretches

    1210-20 push ups
    (25 crunches, 25 v-ups) x2
    30 sec plank

    1330-20 push ups

    Planned workouts for next week.
    22.5 min run+ 8.5 min sprint+15 min track run+22.5 min run+25 min fartlek=93.5 min run

    Everything is normal, but the sprints will be at 10.0 for everything above 45 sec, 10.5 for 30 sec, and 11.0 for 15 sec. I tried it too fast with too little rest this week and was too ambitious, so it will be double time rest, 1.5 time rest for the 30 sec, and equal rest for 15 sec run.

    For push ups, 150 a day with the minimum per set being 15, but aiming for 20.
     
  18. Grappleboxing

    Grappleboxing Brown Belt

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    0620-20 push ups

    0645-5 min walk
    22.5 min run(6.0-6.7)
    7.5 min elliptical
    5 min walk
    Stretches

    0740-20 push ups
    50 crunches
    25 top half diet ups
    25 v-ups

    0855-20 push ups

    1000-20 push ups
    15 flutter kicks

    1105-20 push ups
    15 leg raises

    1205-20 push ups

    1400-15 push ups
    1510-15 push ups
     
  19. Grappleboxing

    Grappleboxing Brown Belt

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    0645-
    Sprints.
    Double rest time. At 10.0
    90 sec x2
    75 x1
    60 x1
    45 x2
    6 min, 45 sec

    30 sec x3. 50 sec rest. At 10.4
    1 min, 30 sec

    20 sec x2. 30 sec rest. At 10.8
    40 sec

    Total-8 min, 55 sec of sprints.
    Rest is 16 min, 30 sec. More like 17 min rest, because I added a bit of rest on the last 30 sec sprint.

    6 min, 05 sec bike
    5 min walk
    Steetches

    25 leg raises
    30 crunches
    30 v-ups
    25 top half sit up
    10 hanging knee raises

    0755-17 push ups
    0905-19 push ups
    1020-20 push ups
    1205-20 push ups
    1355-18 push ups
    1500-19 push ups
    1615-18 push ups
    1915-19 push ups
     
  20. Grappleboxing

    Grappleboxing Brown Belt

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    0645-5 min walk
    25 min fartlek(6.0-6.7)
    10 min elliptical
    5 min walk
    Stretches

    30 top half sit ups
    40 crunches
    40 v-ups
    30 in and outs
    20 leg raises
    10 hanging knee raises
    10 supermen

    19 push ups

    1215-19 push ups
    1320-18 push ups
    1425-18 push ups
    1555-20 push ups
    1800-17 push ups
    1910-19 push ups
    2115-20 push ups
     

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