Shifted Priorities log

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

  1. Grappleboxing

    Grappleboxing Brown Belt

    Joined:
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    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.
     
  2. Grappleboxing

    Grappleboxing Brown Belt

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    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
     
  3. Grappleboxing

    Grappleboxing Brown Belt

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    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.
     
  4. Grappleboxing

    Grappleboxing Brown Belt

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    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
     
  5. Grappleboxing

    Grappleboxing Brown Belt

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    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
     

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