Shifted Priorities log

0730-16 push ups
0840-17 push ups
0945-17 push ups
1050-19 push ups
1205-20 push ups
1400-16 push ups
1505-15 push ups
1615-15 push ups

1700-5 min walk
22.5 min run(6.0-6.7)
7.5 min elliptical
5 min bike
5 min walk
Stretches

1820-15 push ups

Did the Saturday workout today because will do a long(40+) fast from now until Saturday. Normally would do a fartlek, but dont want to push too hard with a 22.5 6 mph run that long into a fast. So just need to do tomorrow morning workout then rest for 2 days, or may do easy elliptical work on Sat.
 
0730-5 min walk
15 min run on track
10 min elliptical
5 min walk
Stretches

1 min AF sit ups-47
23 crunches
20 v-ups
10 hanging knee raises

0920-16 push ups
1035-20 push ups
1150-19 push ups
1300-20 push ups
1455-19 push ups
1640-18 push ups
1750-18 push ups
1935-15 push ups
2050-15 push ups

Am ok now during hour 26. Let's see how the night goes.

Also planning next week's workout, which will be a light version as a prep for the 3-week plan for peaking before pt test
 
0930-25 push ups
1035-23 push ups
1140-22 push ups

1645-50 crunches
40 v-ups
40 in and outs
30 top half sit ups
30 flutter kicks
15 hanging knee raises

Push up goal next week is to do 200 push ups, and a minimum of 20 per set.

Run plan for next week is about 75% of the actual Week 1 of the 3 week prep I found online.

Monday: 1.5 mile(under 12 min, 45 sec), 4 x300m sprints(70 seconds of running at 10.0 mph). 2.5 min rest between sprint sets.
Tues: 2.25 miles(easy pace, run at 5 mph and don't change speed).
Wed: 2 x800m(3:40ish if doing 100 sec at 9.0mph, and 2 min at 8.0mph). 2 minute between sets .70 mile cool down jog.
Thurs: Rest
Friday: Mock pt test. Push, sit, 1.5 mile run(count splits and aim for sub 12:30). 6 x200m sprints(45 sec at 10.1). 1 min rest between sets.
Sat: 2.1 mile(17 min ish if run between 7.0-8.0mph). 7 x100m sprints(run 23 sec at 10.2). 37 sec rest between sets.
Sun: Rest

The total is then=(1.5+.75)+(2.25)+(1.5+.7)+(1.5+.75)+(2.1+.4)=Slightly over 11.45 miles, so about a 20% jump from what I am doing now. That violate the 10% rule, I am confident I can handle it, especially since I brought a lot of food to eat during the week to help recover.
 
0645-23 push ups
0750-23 push ups
0920-23 push ups
1035-23 push ups
1145-23 push ups
1300-22 push ups
1410-21 push ups

1510-5 min walk
1.5 mile run on treadmill(7.0-8.0). Under 12 min, 45 sec. Did it in 12, 30 and felt good.
2 min rest
4 x 300m(70 sec at 10.0). 2 min, 15 sec rest between sets. This ends up being a 1: slightly less than 2 work rest ratio.
6.5 min Elliptical
6.5 min bike
5 min walk
Stretches

40 crunches
40 v-ups
30 in and outs
10 bottom half sit ups
10 hyperextensions
20 Captain chair knee raises x2
10 hanging knee raises x3

1845-21 push ups
1950-21 push ups
 
0640-5 min walk
2.25 mile run(under 27 min, 5.0-5.7)
5 min walk
Stretches

40 crunches
40 v-ups
30 in and out
30 top half sit ups
20 flutter kicks
20 leg raises

0755-23 push ups
0855-24 push ups
1005-23 push ups
1145-20 push ups
1300-20 push ups
1425-23 push ups
1550-22 push ups
1705-23 push ups
2035-22 push ups
 
0700-5 min walk
.5 mile run(8.0-9.0, aim for 3:45 or less) x2. 2 min rest
.7 mile cooldown jog, at (4.0-6.0)
10 squats
4 min walk
Stretches

0745-21 push ups
0955-22 push ups
1100-23 push ups
1220-21 push ups
1330-23 push ups
1535-21 push ups
1635-23 push ups
1815-23 push ups
2005-23 push ups

Shoulder is giving me problems, will stick to diamond and regular width push-ups. Will only do wide grip push ups on the iron gym at home.

Rest day tmrw and mock PT test on Friday.
 
0725 weight is 136

Mock pt test
1 min push ups-40
1 min sit ups-46
3 min walk
1.5 mile run(45 sec splits)-11 min, 33 sec
2 min walk
6 x200m sprints(45 sec at 10.0). 1 min rest
4 min walk
Stretches

Weight maintained from last weight in 2 weeks ago. Cheat today, tmrw, then strict measuring on keto with cheat day for super bowl.

Will measure again in 3 weeks. Goal is to be 133 then, then water load to get to 130 on test day.
 
1105-
5 min walk
2.2 mile run(18 min or less at 7.0+)
2 min walk
7 x100m sprints(25 sec at 10.0+, 35 sec rest)
Leg press 55lb x10, 75lb x10, 95lb x5
10 Squats
5 min walk
Stretches
 
Finished Indoc week of pt test prep, now on to the actual 3 week test prep.

Running plan for the week:
Mon-2 miles in 17 min or less, 4 x400m(90 sec at 10.0+).
Tues-3 miles, easy. Between 30 and 36 minutes.
Wed-3 x 800m(Aim for around 3:40 or less), 1 mile jog as cooldown.
Thurs-Rest.
Fri-1.5 mile run at 13:36, 8 x200m(45 sec at 10.0+)
Sat-3 miles at 26 minutes or less. 10 x 100m sprints(25 sec at 10.0+).
Sun-Rest.

On push ups, only close and regular grip push ups due to shoulder pain. Still grease the groove with smaller amount, goal of 150.

Abs almost every day.

Will get macro count tomorrow as I finish last of this week's food and cook next weeks food.
 
0740-5 min walk
2 mile run(17 min or less)
3 min walk
1 sprint(70 sec at 10.0).
12 min elliptical
10 min bike
5 min walk
Stretches

15 push ups

50 crunches
40 in and outs
30 flutter kicks
30 v-ups
20 leg raises
20 top half sit ups
10 hanging leg raises
10 sec plank

0955-15 push ups
1125-15 push ups
1330-16 push ups
1645-15 push ups
1915-15 push ups
2110-16 push ups

Gave up on the 4x400m sprints. Too tired and drained mentally after 2 mile run. Compensated with elliptical and bike. Might add some more sprints onto later workouts to make up for it.

On dieting front, will start weight food again, and shifted back to OMAD style of eating.
 
1615-5 min walk
5k run in 35 minutes. (5.0-6.0mph)
5 min bike
5 min walk
Stretches
 
0645-
5 min walk
3x800m(3:45 at 8.0+).
1:30m rest
1 mile jog cooldown
Leg press:75lb x10. 95b x10, 115lb x10
10 Squats
5 min walk

40 crunches
40 v-ups
20 leg raises
20 in and outs
20 flutter kicks
10 hanging knee raises
10 sec plank
 
1305-
5 min walk
Moderate 1.5 mile run(13:36).
3 min walk
4 x200m sprints(45 sec at 10.0).
30 sec rest between sets.

15 min Elliptical
10 min bike
5 min walk
Stretches
 
1100-
5 min walk
3 mile run(25 min, 50 sec)
4 min walk
10 x100m sprints(25 sec at 10.0, 35 sec rest)


Leg press:
85lb x10, 105lb x10, 115lb x10
10 Squats
5 min walk
Stretches
 
Running recap for the week.
(2.0 mile+.15 mile sprint)+(3.0 mile easy)+(3 x800m sprint+1 mile jog)+(1.5 mile run+ 4x200m sprint)+(3 mile+ 10 x100m sprints)=13.25 miles done.

Upcoming week running plan.
Mon-1 mile, 5 x600m sprints
Tues-2 mile, 2 x300 sprint, 4 x200
Wed-3 mile easy
Fri-5 x500m sprint, 1.5 mile cooldown jog
Sat-3 x1 mile intervals, .5 mile cooldown jog
Total is around=15.2 miles.

Note, to not give up on running the sprints, I will mostly be running sprints at less than 2.0 incline, while running the longer distances at 2.0 or greater.
 
1610-
5 min walk
1 mile run(7:45)
5 x600m sprints(2:45, at 8.0-9.0). 2 min rest between.
5 min walk
Stretches

50 crunches
30 top half sit ups
30 flutter kicks
30 in and outs
30 leg raises
30 v-ups
30 sec plank
10 hanging knee raises
10 supermen

3 mile run tomorrow. No use having an easy day be before rest day on thursfay.
 
0655-5 min walk
3 mile easy run(5-5.5), 34 min
5 min walk
Stretches

Too damn cold outside, no motivation. Will workout tomorrow afternoon I guess.
 
1650-5 min walk
2 mile run(16:00)
3 min walk
2 x300m sprints(65 sec at 10.5). 2 min rest between sets
4 x200m(45 sec at 10.7+). 75 sec rest
5 min walk
Stretches

Rest day tomorrow, and temps finally heat up.
 
0725-15 push ups
0955-15 push ups
1220-15 push ups
1330-15 push ups
1610-15 push ups
2125-15 push ups

Need to resume GTG push ups and ab work for next week before peaking and resting.
 
0645-5 min walk
5 x500m sprint(2 min, 5 sec at 9.0+). 3 min rest between sets.
1.5 mile cooldown jog. 16 min or less.
5 min walk
Stretches
 
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