Shifted Priorities log

0620-41 push ups
1435-20 push ups
1715- 20 push ups
1730-5 min walk
2 mile jog-18 min, 29 sec
Only did (10 sec sprint, 20 sec walk) for 1 min because it started to downpour, creating a safety hazard.
1950-10 push ups
 
0620-42 push ups
0810-21 push ups
0915- 21 push ups
1020- 10 push ups
1125- 10 push ups

1720-5 min walk
1.5 mile jog-11 min, 55 sec
5 min cooldown
(10/20 tabata sit ups) x2
10 leg raises
20 4 count flutter kick
20 scissor kicks
30 sec plank
10 supermen

Feels refreshing, running and not looking down at the clock every few seconds. The music tells me if I am on target.
 
1625-5 min walk on track. Too slippery and wet from rain. Okay then, will run tomorrow and this will be my rest day.
 
1325-5 min walk
2.0 mile run-19 min, 32 sec
2 min walk
10/20 sec tabata sprint
1 min walk
10/20 sec sprint
5 min cooldown.
 
0620-43 push ups
0925- 21 push ups
1045- 21 push ups
1555-5 min walk
1.5 mile run-13 min, 33 sec.
5 min cooldown
(10/20 sec tabata sit ups) x2
10 supermen
70lb lat pulldown x9
85lb x 5
100lb x3
25lb dumbbell shrugs x25

I messed up by drinking water within 10 minutes of running. Made my stomach feel awful and I couldn't run at all. I've made this mistake before, hopefully I won't make it again.
 
0615- 44 push ups
0810-22 push ups
0950-22 push ups
1115- 11 push ups
1420-11 push ups
1515- 5 min walk
2 mile run-18 min, 03 sec
2 min walk
(10/20 sec tabata sprint) x2. 1 min rest between sets.
5 min cooldown.
Stretches
 
0620-45 push ups
0750-22 push ups
0900-22 push ups
1005-11 push ups
1110-11 push ups
1330-11 push ups
1445- 11 push ups
1600-11 push ups

1820-5 min warm up
1.5 mile run-11 min, 38 sec.
5 min cooldown lap
(10/20 sec tabata sit ups)x2
12 leg raises
20 4 count flutter kicks
30 sec plank
10 supermen

Systematic progression, lowered my time from my awful performance on Monday. Shaving 17 seconds will put me in the higher point bracket, so I am striving to get around 11 min, 20 sec on the next run. Slow but steady, slow but steady improvement.
 
0920-46 push ups/
1455-23 push ups

1530-5 min walk
2 mile run on treadmill, adjusted speed at will-17 min, 28 sec.
Calories-273
Incline-2

2 min walk
(10/20 sec tabata sprint at 10.5 mph) x2. 1 min rest between sets. Jumped to the sides of the treadmill during the 20 sec rest parts.
5 min cooldown
Stretches, then 23 push ups

2055- 11 push ups

I believe this is my best ever 2 mile time. Did it on treadmill, but it is progress regardless. I'll try to get 17 minutes on the next 2 mile run.
 
0620-47 push ups

1445- 23 push ups

1610-23 push ups
5 min walk at 3.3
1.5 mile run on treadmill, adjusted speed at will.
Calories-242
Incline-2
Time-11 min, 7 sec.
5 min cooldown

(10/20 sec tabata sit ups) x2
12 leg raises.
20 4 count flutter kicks
30 sec plank
10 supermen

1825-11 push ups

2225-11 push ups

Improved on run time, even though it was on the treadmill. Improvement nonetheless.
 
0910-10 hindu push ups
1015-10 hpu
1035-5 min walk
2 mile jog-17 min, 28 sec.
3 min walk
(10/20 sec tabata sprints) x2. 1 min rest.
5 min cooldown
1150- 10 hpu
1715- 10 hpu
2015-10 hpu

Hm, same time as time on treadmill. Interesting.
 
Nothing today. Rest day.

PT test in 10 days. Going into the 5th and final week of my modified rapidpt 42 program.

The normal plan is 1.5 mile run at race pace x2 and 3 mile run x4. I'm planning to do something like this instead though.

Mon:3 mile run
Tues: Full on mock pt test. Push ups, sit ups, and 1.5 mile run and all.
Wed: Squadron pt. I'll try to do the 3 mile run after work on this day.
Thurs: Pt test.
Fri:3 mile run
Sat: Pt test. Then rest for 3 days to peak for the test on Wednesday.



Still going to grease the groove on this week. I'll also do some ab exercises after the mock pt tests.

Final stretch, make it happen!
 
0630-48 push ups
0655-5 min walk at 3.3
5K/3.1 miles, adjusted speed at will. 28 min, 20 sec.
Calories- 488, with cooldown
Incline-2
5 min cooldown

2 pull ups
4 dips

0835-24 push ups
1000-24 push ups
1115- 12 push ups
1515-12 push ups
1620-12 push ups
2030-12 push ups

Felt really good after running. Mock pt test tomorrow and the UFPM happens to be running one on Thursday. How fortunate of the timing, I was planning on mock testing on my own, but it will be good to have someone watch me.
 
0650-Mock pt test
Push ups-50
AF standard sit ups-46
1.5 mile run-Incomplete. I walked 5 minutes on the indoor track, but there was a squadron taking it up for their pt, so I went downstairs and ran on the treadmill. Got bored, and gave up after 8 minutes and 1 mile. Burned 132 calories

Messed around afterwards
115lb bench x3. Got really weak. Will work on this after pt test.

50 sit ups x2
20 leg raises
Standing cable row 35lb x10

0915-25 push ups

1025-25 push ups

1650-5 min walk
5k run, adjusted speed at will-26 min, 58 sec.
Incline-2, then changed to 2.5
Calories-486
5 min cooldown
 
0700-Squadron pt. Calisthenics and running on indoor track.

1000-25 push ups

1500-25 push ups

1650-5 min walk at 3.3
5K run, adjusted at will-26 min, 42 sec.
5 min cooldown
Incline-2.5
Calories-492
 
0720-Mock pt test
Push ups-52
Sit ups-37
2 warmup laps
1.5 mile run-11 min, 32 sec.

1420-26 push ups

1835-26 push ups

Interesting contrast for the mock test. Sit ups, I failed. I guess it was because my abs are sore from Tuesday and yesterdays ab workouts.

On the other hand, new record for push ups. Run time is good, can always be improved. I need to shave off ten seconds to get into the next bracket of points, which is doable.

2 more running workouts, then rest.

My body is beat to hell, legs so sore from 4 days of running. 2 more to go, then 3 days of solid rest. Using the massager on my legs today, just to help improve them a little bit so I can endure two more days.
 
0630-26 push ups

Weight at 0650-141.0

0655-5 min walk at 3.3
5k run, speed between 5.5 mph and 6.5 mph-29 min, 27 sec. Ran a bit slower today on purpose. Wanted to run higher than 6.5 after a few minutes because I knew I could go fast than that.
Incline-2.5
Calories-491

Tomorrow is the last run, the 1.5. Might do a mock pt test before that, might not. Who knows? After that, 3 days of no running, at all. Lots of massages, hot and cold water alternating showers, and stretches. Need to peak before Wednesday's test.
 
0940-Bar sit ups in 1 min-44
5 min walk at 3.3
Ran for 5 minutes.
3 min cooldown
Stretches

Didn't do the last 1.5 miles. Just too bored. I just want it to be over. The test to be over. No more excessive running. I just want, it to be out of the way.
 
Nothing. Got permission to not do pt for the next 2 days while I peak and rest for the pt test. Going to use the massager after this post. Not sore or anything, but can't hurt to loosen self up before test.
 
Nothing again. Another rest day. Going to use massager on body again. Tomorrow is final day to rest and peak and then on Wednesday, it is time.
 
Nothing.

Tomorrow is the day. The pt test. Shaved, lotioned, and ready to go to bed early for optimal performance on tomorrow morning's test. Just going to use the massager one more time and then off to bed.
 
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