Training log: Week 12-19

It has been a long while since I posted any of these so this is a continuation from the past training log posts. Glad I continued to keep notes on these on my phone.

Week 12

Kettlebell Thursday

9am – Swim

400-600m freestyle

  1. 10 Burpees
  2. 10 reclined rows
  3. 10 jumping lunges
  4. 10 jumping side-lunges

Repeat until 30mins is up.

5pm – Kettlebell 

  1. Double-arm swing(50lb/22.7kg)
  2. Getup (25lb/11kg)
  3. Single-arm swing (35lb/16kg)
  4. Row-press-squat (35lb/16kg)
  5. Snatch (35lb/16kg)

Sets: 4

Notes: Only rest to drink water

Last night

HRV: 84(+5)

Sleep: 7hrs

Quality:10/10

Lazy Friday 

8am – Recovery Run

Time: 30mins

Distance: 2.6 Miles

Throughout the Day – Stay Active

Stood most of the day

Only sit for meals or to rest feet

Last night

HRV: 77(-7)

Sleep: 7hrs

Quality:10/10

Week 13

Wednesday

Active recovery 

1. Heavybag Work 

  1. Boxing
  2. Kicking
  3. Elbows
  4. Knees

2. Weighted bean ball 

AMRAP circuit

  1. Scoop throws
  2. Overhead backwards toss
  3. Underlegs
  4. Rotational throws

Notes: had fun playing around 🙂

Recovery

HRV: 82(+5)

Sleep: 2+4hrs(2 on the plane)

Quality: 10/10

Notes: 24hr fast yesterday. 9-9pm. Does wonders for HRV and recovery!

Thursday 

5pm – Strength 

  1. TRX push-ups
  2. 1-arm TRX rows
  3. Single arm overhead press w log (works a lot of stabilizing muscles)
  4. Loaded carries + drags
  5. Various Deadlifts

Recovery

HRV: 78(-4)

Sleep: 7.5hrs

Quality: 10/10

Friday 

730am – Loaded Carries 

Time: 30mins

6pm – Speed work 

7 x 2′ uphill sprints / rest on the descents

Recovery

HRV: 81(+3)

Sleep: 6hrs

Quality: 10/10

Saturday 

Active Recovery

630pm – Grocery Cycling 

Distance: 7Miles

Notes: woke up sore all over. Could be the loaded carries yesterday so I decided to take a rest today. Bought so much groceries that my 40L Haversack was filled completely. That made the uphill cycling back home, quite a workout in itself!

Recovery

HRV: 81(0)

Sleep: 5.5hrs

Quality: 10/10

Sunday

6am – Long Distance 

Distance: 12+ Miles / ~20km

Time: 3hrs 43mins

Notes: Easy trail run, every 15mins pick up something heavy to carry 🙂

Recovery

HRV: 73(-8)

Sleep: 5hrs

Quality: 10/10

Notes: Woke up at 4am today… Tried to fall back asleep but gave up after half an hour. Apparently, it seems sleep the less I train, the less I need to sleep too.

Week 14

Monday 

Readiness to train 

HRV: 84(+11)

Sleep: 6hrs

Quality: 10/10

Notes: weird. Was expecting HRV to drop since yesterday’s workout was pretty intense.

12pm – Strength 

Warmup: Kungfu frenzy , Calisthenics

Main set – Power endurance

  1. Circuit style, AMRAP, Minimum rest, 4 sets
  2. Herculean hoist (pull)
  3. Step up shoulder press
  4. Cable pull
  5. Loaded Drags/pushes

‘Cool’ down

  1. Rehabilitation exercises for weak muscles
  2. Yoga style full-body stretch in sauna (20-30mins)

Tuesday

Readiness to train 

HRV: 78(-6)

Sleep: 6hrs

Quality: 10/10

420pm – Tempo/LT workout

Matrix stair ergometer

Warmup: 10mins

Workout: 40mins

Cooldown: 10mins walking backwards on treadmill set at max incline

Average HR – 150

Perceived exertion – 80%

Average steps per min – 83

Total flights of stairs – 178

Wednesday 

Readiness to train 

HRV: 80(+2)

Sleep: 8hrs

Quality: 10/10

Notes: longest sleep so far! Must have been really tired after the stair tempo workout. Funny cuz I didn’t really feel it..

730am – Sandbag carry + Walk the dog 

Time: 40mins

Notes: working out in the morning always gets me pretty darn energized for the rest of the day! Taking Meloa-a out for a walk was a really good idea because she prevented me from slowing down because of the heavy load on my shoulders.

Rest of the day – Active rest ( cycling) 

Total distance: 9+ miles

Notes: did some grocery shopping at 99cents store!!! Managed to save more than half the usual price of a grocery run! Cycling home with a full haversack uphill is no joke tho.

630pm – Skills practice: Spear throws 

Notes: wanted to test out a new technique which Desmond taught me. Worked pretty well! Was able to use less effort and be more accurate too! Also wanted to try out some new gloves I bought. Need to cut the finger tips off I think.

Thursday 

Readiness to train 

  • HRV: 85(+1)
  • Sleep: 7hrs
  • Quality: 9/10

Notes: woke up at 430am and felt fully awake but forced myself to go back to sleep to get more rest. Spartan race this weekend 🙂

7am – Interval Sprints 

1′-2′-3′-4′-5′-4′-3′-2′-1’/ rest as much as needed

+ more spear throwing practice

430pm – Strength 

  1. Herculean hoist (85units)
  2. Overhead lunges + shoulder press (35lbs)
  3. DB Luggage carries (70lbs)
  4. Rotation row to press (20lbs)
  5. Cable Rows (120)
  6. DB atlas lift simulation (100lbs)

Rehab 

  1. Face pull
  2. Hamstring TRX curls

Friday 

Readiness to train 

HRV: 77(-8)

Sleep: 6.5hrs

Quality: 10/10

Notes: slept pretty late (1230am) because I was super inefficient in cooking last night. Forgot to turn off the wifi and put phone in airplane mode but it didn’t seem to affect sleep quality. Woke up pretty sore, should have worn compression garments to sleep. Will be wearing them throughout the day’s 12hr drive to Lake Tahoe.

Week 15 

Monday – Active recovery 

Readiness to train

  • HRV: 84(+7)
  • Sleep: 7+hrs
  • Quality: 8/10

9am – Waiting for the bus to school

Calisthenics: 3 sets with haversack 

  1. Inclined archer push-ups (10)
  2. Step ups to calf raisers (6-8)
  3. Pull-ups (5-6)
  4. Leg lifts (5)

Tuesday – Strength 

Readiness to train

  • HRV: 82(-2)
  • Sleep: 6+hrs
  • Quality: 10/10

730am – Walk the dog w sandbag 

~30mins

450pm – strength 

  1. Herculean hoist (85 units)
  2. DB Atlas simulation (100lbs)
  3. Rows (100)
  4. DB Luggage carries (70lbs)
  5. Single leg jumping Step ups on box platform
  6. Lunges with overhead press (weight plate 35lbs)

Wednesday – Lactate Threshold 

Readiness to train

  • HRV: 78(-4)
  • Sleep: 7hrs
  • Quality: 10/10

615am – Calisthenics 

1 set AMRAP 

  1. Burpees – 30
  2. Chin ups – 10
  3. Single leg jumping lunges – 25
  4. Front lever lifts – 10
  5. Close grip pull ups – 10
  6. Wide grip pull-ups – 5
  7. Handstand hold

1pm – Lactate Threshold: Nautilus Stairmaster 

  • Time: 60mins
  • Average HR: 160-170 (80-85%)
  • Steps/min: 90
  • Calories: 850 (not accurate)
  • Floors climbed: 325
  • Miles: 7
  • Average METs: 10
  • Average watts: 260

Thursday 

Readiness to train

  • HRV: 85(+7)
  • Sleep: 6+hrs
  • Quality: 7/10

Notes: woke up at 130am fully awake and only went back to sleep at 3am

715am – stones for breakfast! 

5pm – Strength 

  1. Herculean hoist simulation with cable machine – 85units
  2. DB Atlas simulation – 100lbs
  3. Rows – 100units
  4. Weighted DB walk – 70lbs ea
  5. Weighted step ups – 35lbs
  6. Weighted bar under leg drags + tire flip simulations – 110lbs

Friday + Saturday: Vegas Tour 

Sunday 

730am – Interval + Strength 

  • Treadmill Interval Sprints – Highest incline
  • 1,2,3,4,3,2,1 mins / minimal rest in btw

Weights : AMRAP, minimal rest 

  1. Weighted carries
  2. Herculean hoist with cables
  3. rows
  4. atlas lift simulation

Week 16

Monday – Active recovery

Readiness to train

  • HRV: 74(-11)
  • Sleep: 8hrs + 2 (afternoon nap)
  • Quality: (10/10)

730am – 20min easy run

8pm – calisthenics

1 set of :

  1. Burpees
  2. Lunges
  3. Pull-ups
  4. Front levers

Tuesday – Long distance

Readiness to train

  • HRV: 77(+3)
  • Sleep: 6hrs
  • Quality: (10/10)

730am

  • 20min sandbag carry
  • Skills practice

515pm: 1hr long run + weighted carries

Distance: 5miles

Wednesday – Strength

330pm

Warmup:

  • bear crawls, crap walks, handstands, monkey bars
  • heavy bag work

Main set:

  • Herculean Hoist
  • Atlas carry simulation
  • Rows
  • Heavy underleg Drags / pushes
  • Box jumps
  • 5 min rowing machine

Cooldown: 20min sauna stretch

Lactate Threshold Thursday

Readiness to train

  • HRV: 74(-4)
  • Sleep: 6.5hrs
  • Quality: (9/10)

5pm: Treadmill Run

  • Time: 60mins
  • Incline: highest

Complete Rest Friday

Saturday – OCRWC

Active Rest – Sunday

Week 17 

Monday

AM – Visited the Amish

Helped out on the farm

Tuesday

4pm – Active recovery

Do-whatever-I-want-workout

  • Heavy bag messing around for warmup
  • Calisthenics
  • Kettlebell
  • Injury rehab/prevention
  • Foam roll
  • Sauna stretch

Wednesday

Readiness to train

  • HRV: 83(+9)
  • Sleep: 8hrs
  • Quality: 10/10

Notes: covered my eyes with blanket so did not wake up naturally with the rising of the sun. Aching and a little sore from yesterday’s workout. Trouble spots: Ankle(R), left Tricep tendon, left ribs.

7am- Sandbag Heavy carry

Time: 20mins

5pm – Intervals

  • 1-2-3-4-5-6-5-4-3-2-1 mins
  • Rest: 1~1.5mins
  • Total distance: 5.7miles

Active rest Thursday

Am/pm – Cycling

Total time: ~ 30mins

Heavyweight Friday

Readiness to train

  • HRV: 87(+4)
  • Sleep: 8hrs
  • Quality: 10/10

8am – Weights

4 sets, AMRAP, minimal rest.

  • Herculean hoist simulation (cable machine)
  • Atlas carry simulation (Dumbbell 125lbs)
  • Lunges & calf raises with weights overhead (45lbs)
  • Seated cable rows (120units)
  • Double Luggage carry (70lbs)
  • Sumo deadlift atlas style (100lbs)
  • Jumping ski squats hugging weight (35lbs)
  • 5 mins cardio: rowing machine,elliptical, ski machine, treadmill. All highest resistance/incline, maximum sustainable pace.

Go long Saturday

Readiness to train

  • HRV: 77(-10)
  • Sleep: 6.5hrs
  • Quality: 10/10

730-1130am – Long run

Time: 4hrs
Distance: 12+Miles
Notes: whenever I feel up to it, I picked up the largest stone I can find. Felt strong and not as beat up as previous long workouts 🙂 Didn’t even eat or drink much. Forced down a bar at halfway. Climbed a few peaks, great fun! Though it was a little lonely, would’ve been nice to have a workout partner / significant other to share the memories with.

Active rest Sunday

Readiness to train

  • HRV:78(+1)
  • Sleep: 8hrs
  • Quality: 10/10

7am

  • Full body SMR
  • Meditation

Week 18

Monday

Readiness to Train

  • HRV: 83(+5)
  • Sleep: 6+ hrs
  • Quality: 10/10

630am – Heavy Carries

Time: ~20mins
Equipment: Ultimate Sandbag

130pm – Lactate Threshold

  • Treadmill: ~20mins
  • Highest incline, ~80% max HR
  • Step machine, elliptical, ski machine
  • ~10mins each
  • Notes: Achilles’ tendon feels very stiff. Maybe shouldn’t have worked out today.

Tuesday

Readiness to Train

  • HRV: 71(-12)
  • Sleep: 7hrs
  • Quality: 10/10

730am – Easy morning run

Time: 20mins
Notes: I usually never regret working out but for the past 2 training sessions, I regretted it. Mostly because I feel physically more beat up than ever and had to force myself to workout. Thus, I have come to a conclusion that working out reluctantly is a sign of overtraining that should not be ignored.

430pm – Strength

3 sets, 5-8 reps, minimal rest

  • Herculean hoist simulation with cable machine (80 units)
  • Atlas carry simulation with dumbbell (125 lbs)
  • Atlas lift simulation with barbell lever (100lbs excluding bar)
  • Double luggage carry w dumbbell (70 lbs ea)
  • Seated Rows using rope grip (120 units)
  • Underleg pulls w fixed weight barbell (110lbs)
  • Cardio 5mins (elliptical,rowing, highest incline treadmill)

Notes: did one less set than usual. Felt much better physically & emotionally at not having to force myself to workout when my body isnt ready for it.

Wednesday

Readiness to Train

  • HRV:65(-6)
  • Sleep: 8hrs
  • Quality: 10/10

630am: sandbag carry

Time: ~20mins

12pm: Anything I want workout

  • Calisthenics
  • Battle ropes
  • Face pull with cable machine
  • 20mins sauna stretch

5pm: Interval Run

1-2-3-4-5-6-5-4-3-2-1mins
Rest: only until I’ve recovered my breath

Thursday

Readiness to Train

  • HRV:72(+7)
  • Sleep: 7.5hrs
  • Quality: 10/10

7am – SMR

Time: ~20mins

730am – Man Flow Yoga Flow Session 11

Friday

Readiness to Train

  • HRV: 60(-12)
  • Sleep: 4hrs + 2(nap)
  • Quality: 10/10

Notes: Effects of the wandering horse buffet?

730am – Easy morning Run

Decided not to train today because I felt feverish

Saturday

Readiness to Train

  • HRV: 70(+10)
  • Sleep: 4hrs + 2(nap)
  • Quality: 10/10

Notes: feeling much better now. Shall train later.

1pm – strength

3 sets, 5-8 reps, minimal rest

  • Herculean hoist simulation with cable machine (80 units)
  • Atlas carry simulation with dumbbell (125 lbs)
  • Atlas lift simulation with barbell lever (100lbs excluding bar)
  • Double luggage carry w dumbbell (70 lbs ea)
  • Seated Rows using rope grip (120 units)
  • Lunges with weight overhead (45lbs, multidirectional)
  • Cardio 5mins (elliptical,rowing, highest incline treadmill)

Sunday

Readiness to Train

  • HRV: 77(+7)
  • Sleep: 7hrs
  • Quality: 10/10

8am – Attempted Long workout

Time: ~1hr
Distance: 3+miles
Notes: could not finish this workout and had to force myself to turn around because my right quad muscle was complaining. Was debating whether to walk the whole 4 hours but though better of it instead. Thinking of restructuring my workout schedule again to cater for more rest between key workouts, I.e every alternate day.

Week 19 

Monday

Readiness to Train

  • HRV: 82(+5)
  • Sleep 8+hrs
  • Quality: 9/10

Notes: Woke up suddenly at 245am and lay there until I fell asleep again

7am – Easy workout

20min sandbag carry

1230pm – Lactate Threshold Workout

  • Treadmill run, highest incline
  • Time: 60mins
  • Speed: 3.5
  • Heart rate: 165-175 (~80-85%)

Tuesday

Readiness to Train

  • HRV:74(-8)
  • Sleep 8hrs
  • Quality:10/10

7am – easy workout

20mins run

7pm – Yoga: Man flow yoga session 12

53mins

Wednesday

Readiness to Train

  • HRV:72(-2)
  • Sleep 8hrs
  • Quality:10/10

12pm – strength

3 sets, 5-8 reps, minimal rest

  • Herculean hoist simulation with cable machine (80 units)
  • Atlas carry simulation with dumbbell (125 lbs)
  • Kettlebell swings (40lbs)
  • Double luggage carry w dumbbell (70 lbs ea)
  • Seated Rows using rope grip (120 units)
  • Max Muscle ups + Max Pull-ups
  • Weighed Dips
  • Handstand push-ups
  • Cardio 5mins (elliptical,rowing, highest incline treadmill)

Thursday

Readiness to Train

  • HRV:79(+7)
  • Sleep 8hrs
  • Quality:9/10

Notes: woke up at 4+am

630am – light workout

20mins easy run

4pm – Full body SMR

Friday

Readiness to Train

  • HRV:76(-3)
  • Sleep 12hrs
  • Quality:9/10

Notes: wasn’t feeling so well. Stomach feels bloated as if there is lots of gas. Slept in and only woke at 950am. Will continue to monitor.

Throughout the day – Grease the groove

  • Close grip push-ups
  • Hamstring stretch
  • Hamstring massage
  • Handstand holds
  • Earthing
  • Reclined pull-ups
  • Isometric holds while studying: push-up position, single leg stance, open arms, lunge, squat, bridge

430pm – hill repeats

  • Average ascent time: 3’30
  • Average descent time: 2’00
  • Warmup/cool down: ~15’
  • Notes: was gonna do my usual pyramid intervals but thought that doing hill repeats might be more efficient in terms of training for hills

Journal

Only ate dinner today. Stomach was still bloated with lots of gas since yesterday’s lunch. Suspect something in the seasoning that I used upset it. Surprisingly I wasn’t hungry all day, even at dinner time. Maybe I have accumulated so much food over the past weeks from all the buffets that my body just feels like going on starvation for a while to get rid of the excess. Felt much better by dinner time. Much less perceived systemic inflammation and even less flabby in my tummy and cheeks. Jawline became sharper too. Hmm… The wonders of calorie restriction!

Saw a video today about how a small group of self-experimenters decided to go on a calorie restricted diet for the rest of their lives. This guy looked as if he was in his 30s but apparently was 49 years old!

New rule: only eat when i’m hungry and don’t eat until I feel like exploding…

Saturday

Readiness to Train

  • HRV:82(+6)
  • Sleep: 7hrs
  • Quality: 9/10

Notes: slept on the right side for a majority of the night, didn’t feel so good in my spine and muscles on the right; felt like they locked up. Had to switch to the left to feel better.

7am – Easy Workout

20mins Sandbag carry

3pm – Yoga

Man Flow Yoga Flow session 13

Sunday

Readiness to Train

  • HRV: 78(-4)
  • Sleep: 7.5hrs
  • Quality:8/10

630am – Long Workout on foot

  • Distance: 13.85miles
  • Runtime: 02:42:37
  • Total workout time: 5 hrs 20mins

Additional: 30 burpees every mile + rock “bucket” carry / rock throws / overhead rock carries

Notes: Longest run/workout to date. Only timed my running time. Did not include the times I stopped to do Burpees every mile and carry/throw rocks. Overall a great workout. Starting to feel improvement in my running form too. I measure this according to how much energy I have at various miles and the frequency of when my left knee starts to hurt. Usually by mile 7 it starts hurting but today it was at mile 10. Managed to keep a jogging pace up most of the hills/slopes too. Wasted quite a bit of time climbing up peaks and taking pictures. Oh well, gotta enjoy the scenery eh?

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