Shifted Priorities log

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

Workout to keep active.
 
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
 
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.
 
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
 
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.
 
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
 
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
 
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.
 
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
 
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
 
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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