Training log: Week 25 & 26

“Fitness isn’t a punishment; its a blessing. Nutrition isn’t restrictive; its healing. Health isn’t a one-size-fits-all-thing and may not look the same for everyone, but its something worth fighting for.” 

Monday 14 dec 

  • HRV: 72(-8)
  • Sleep: 0030 – 0600 (5.5hrs)
  • Quality: 10/10 – slept with earplugs and eye masks. Woke up naturally without alarm and totally refreshed! Feel like if I try and force myself back to sleep, I will probably feel more tired later. Zero feelings of jet lag. Or is this jet lag?
  • Mediation: 30mins

8am

  • 3Miles Easy run
  • Full body stretch
  • Calisthenics
    • Pull-ups: 1 each side
    • Chin ups: 1 each side
    • 5 Muscle ups to 8 dips to 8 pull-ups
    • DB-hand Shoulder press w log (heaviest): 6
    • Single hand thrusters w medium log: 4 each side
    • Hanging led wipers: 15
    • Hanging leg raisers: 4 front, left & right
    • Explosive traveling dips: 5 front 5 back
    • Single leg step jumps: 4 each side
    • Multidirectional lunges: 2 rounds
    • Lying alternate arm & leg superman lifts: 10
    • Push-ups: 10 clapping, 10 normal
    • V-ups: 10
    • Jump squats: 6
    • Pull-ups: 12
    • Alterbate Front levers & straight arm pull-up tries: 4
    • Freestyle Handstand tries: 3 (longest hold – 5 sec)
    • 16kg Kettlebell swings: 40 double hand, 7 single hands

During the day: 

  • Study breaks: self massage / roll
  • 10mins meditation

5pm – Kayaking 

  • Distance: 8km easy
  • Time: 1hr +
  • Cooldown: Full body stretch

Commute: Walk 2.5miles, Cycle 0.5 miles

Tues 15 Dec

  • HRV: 73(+1)
  • Sleep: 2200 – 0600 (8hrs)
  • Quality: 10/10
  • Meditation: 10mins

730am – Run 

  • 3mi easy
  • Time: 31:31
  • Ave HR: 174
  • Ave Pace: 10:29
  • Calisthenics 
    • 5 Muscle ups to 12 dips to 8 pull-ups
    • Hanging leg wipers: 15
    • Alt Front lever & straight arm pull-ups: 3
    • DB arm shoulder press: 9
    • Single arm shoulder press: 5 ea
    • Alt arm leg supermans: 10
    • Swimmers back extension: 5
    • V crunch, side crunches: 14, 6, 6
    • Freestyle Handstand tries: 3
    • Reclined rows: 13

Before lunch– Full body SMR

3pm – Kayaking 

  • Easy technical mileage
  • Distance: 14.3km
  • Time: 1.5hrs
  • Cooldown: full body stretch
  • Notes: felt really good so I decided to continue even though my goal was just to do 8km or more.

Commute:  Walk 4.2 miles, Cycle 2.4 miles

Notes:  Starting this week, I’ve embarked on a cold turkey keto diet. B4, I used to still spam carbs in the evening, using the bulletproof diet’s concept of cyclic ketogenic. But now I’ve completely eliminated all carb sources. Started running again yesterday after 2 weeks of not running to let my ITB rest. 3miles yesterday, 3 miles today. Felt the strain/inflammation on both days, was even hesitant to run today but went for it after foam rolling. Today tho, I don’t feel it when I walk like I felt yesterday. Could either be the diet or mayb just my body getting used to running again. Started taking fish oil, 1g after every meal too.

Wed 16 Dec 2015

  • Sleep: 2220-0120, 0300-0400. 4hrs
  • Quality: 10/10 – not sure if this is jet lag. woke up to pee, couldn’t fall back asleep. Frustrated, I meditated for 20mins and still didn’t feel sleepy.. Trying to go back to sleep would be frustrating so I went to do some work until I got tired enough.slept again at 3am, woke up at 4. Meditated for 20more mins. Fee totally awake. They say meditating for 1hr = 2 hrs of restful sleep.

730 – Weights 

  • 51 Burpees
  • 40kg Barbell complex, finish exercises sequentially before going for next round x 3 rounds
  • Snatch
  • Upright rows under grip
  • Front squats
  • Calf raisers
  • Single arm Lateral lift from side
  • Calisthenics complex, 2 rounds (switched some exercises in btw)
    • Single arm pull-ups: 3, 2
    • Hanging wipers: 20, 15
    • Hanging leg lifts front,side,side: 4, 3
    • Squat jumps: 5
    • Jumping Skater’s lunge: 10
    • Alt arm/ leg supermans: 10 ,5
    • Single are push-ups: 2, 1
    • Archer push-ups: 3
    • Muscle ups complex
    • Muscle ups 6, 4
    • Dips 8, 6
    • Pull-ups 8, 6
    • Handstand push-ups: 4
  • Full body SMR

Commute: Walk 3miles

Thursday 17 Dec 2015

  • Sleep: 2300-0530, 6.5hrs
  • Quality: 10/10
  • Notes: left my HR monitor at the park and someone took it so now can’t measure HRV anymore..

10am – Kayak 

  • Distance: 16.3km
  • Time: 2hours
  • Full body stretch
  • Full body self massage

Commute: walk 2.5miles, cycle 1mile

Friday 18 Dec 2015

  • Sleep: 1530-1930, 0000-0400, 8hrs
  • Quality: 10/10

Before breakfast: Calisthenics 

  • 52burpees
  • Pull-ups
  • Core (front): v-ups, v-side crunch
  • Standing Ab roller

Sat 19 Dec 2015 

Sleep: lots on the plane, lost count..

6am 

  • Stair climbing & descent
  • Distance: 3 miles
  • Time: 30mins
  • HR: 186(top of 20floors), 148(1st floor)
  • Calisthenics
    • 53 Burpees
    • 3 sets of:
    • Push-ups
    • Reclined rows
    • Alt arm/leg Supermans
    • Core: front
    • Handstand push-ups
    • Alt bridge single leg lifts

Commute: 9miles walking

Sunday 20 Dec 2015

Calisthenics: 30mins, full body

Commute: 4.3mi walking

Week 26 

Monday 21st dec 2015 

  • Sleep: 2315-0615
  • Quality: 10/10
  • Hot spots: distal right 3rd toe metatarsal joint, Achilles’ tendons, upper back, chest.
  • Today’s plan: foam roll, stretch, hot spa, sauna. Hopefully I can recover by tmr to train.

Calisthenics: 30mins, full body + 55 Burpees

Body maintenance: 30mins self massage

Commute: 2.5miles walking

Tuesday 22nd Dec 2015 

  • Sleep: 2230-530, 7hrs
  • Quality: 10/10
  • Hot spots: Achilles’ tendon, fatigue in most muscles, time for a rest from calisthenics

Before breakfast: 30mins calisthenics + Full body stretch in Onsen hot spring

Before dinner: Kickboxing + 56burpees

Before bed: Full body stretch

Commute: 3.8mi walking

Wednesday 23rd Dec 2015 

  • Sleep: 2150-0550, 8 hours
  • Quality: 10/10
  • Hot spots: Achilles’ tendons are recovering, still slightly tight. Pain on right metatarsal also getting much lesser, almost gone. Should be able to run again in 2 days.
  • Intention for today: rest and let my body heal.

Before breakfast: 

  • Hot spring soak: 15mins
  • Full body stretch

Before bed: Full body stretch

Commute: walking 11.3km

Thursday 24th Dec 2015 – Last day in Japan 

  • Sleep: 2230-0530, 7hours
  • Quality: 10/10
  • Dream journal: Had a nightmare yesterday. Dreamt that I lost my temper and exploded at my mother. Shouted a lot of hurtful things to her. When I woke up and reflected on it, I realized that once the words leave my mouth, I cannot take them back and the damage is irreversible. I did not like hurting her feelings or anyone else’s feelings for that matter. Need to show more love to the people I interact with. Lastly, I realized when I woke up that there was a mirror in front of the bed facing me. Wonder if this is the cause of the nightmare? Still, that nightmare taught me a valuable lesson.
  • Meditation: 45 mins
  • Hotspots: Achilles’ tendon still aching badly from the stair run 5 days ago…..
  • Intention for today: some calisthenics to keep fit but emphasize on recovery. Stretch whenever possible and roll muscles at least once.

Before breakfast: Calisthenics

  • Kickboxing / animal movements for warmup
  • 57 Burpees
  • 57 v-crunch
  • 57 side crunches
  • 57 superman lifts
  • 57 bridge single leg lifts
  • 57 Alternate calf raisers & toe lifts
  • 57 suspension straps reclined face pulls
  • 57 lunges (multidirectional)
  • Handstand hold (57 counts)
  • Notes: decided to do a number count workout focusing on the number of Burpees for the day. Done consecutively for as many reps as possible with minimal rest until the count is reached.

After breakfast: full body self massage

Full body stretch: on the plane, before bed

Commute: 5.9km walking

Friday 25th Dec 2015: Christmas Day, 1st day back from Japan 

  • Sleep: 0030-0730, 7hrs
  • Quality: 10/10
  • Meditation: 15 +10+10 mins
  • Hotspots: Achilles’ Tendon still tight.
  • Intention for today: Run, Kayak

Before breakfast: Run P1D4

  • Distance: 3 miles
  • HR: 65-70%
  • Full body stretch

After Lunch: full body self massage

Before bed: Full body stretch

Reflection: too tired this afternoon after the run and overslept. Will kayak tmr instead. Prioritized sleep and recovery over training more.

Commute: 5.2km walking

Saturday 26th Dec 2015

  • Sleep: 0030-830
  • Quality: 8/10
  • Meditation: 15
  • Hotspots: Achilles’ tendons, ITB
  • Intention for today: strength, kayak

Before breakfast: Strength (calisthenics + 16kg KB)

  • Warmup: full body self massage/roll + 0.5km kettlebell luggage carry + animal walks
  • 58 Burpees
  • 58 double hand KB swings
  • 58 multidirectional lunges
  • 58 alt calf and toe raisers
  • 58 max muscle ups to max dips to max pull-ups to max reclined rows
  • 58 v-ups, side v-crunches
  • 58 side kicks
  • 29 shoulder press each arm
  • 10 KB snatch ea arm
  • Single hand push-ups, pull-ups tries
  • 3 Freestyle handstand hold tries
  • Cooldown: Full body stretch

After lunch: Full body SMR

Kayak

  • Warmup: 0.8mi run
  • Distance: 10km
  • HR: 65-75% Max HR

Commute: walking 5.1km

Sunday 27th Dec 2015 

  • Sleep: 2300-0600, 7hrs
  • Quality: 9/10
  • Hotspots: mostly a minor stuff, glutes ache from the lunges yesterday, Achilles’ tendon much less stiff, left Bicep might be a little strained, right shoulder, elbow
  • Intention for today: kayak, run

Am – Kayak

  • Distance: 12km

Pm- Easy Run 

  • Distance: 3mi
  • HR: 65-70% max

Commute: walk 4.7km, cycle 2.6

Weekly totals 

  • Walk: 46.2km
  • Run: 6.8mi
  • Kayak: 22km
  • Calisthenics sessions: 4
  • Reflection: couldn’t clock much mileage or do much aerobic work this week because of the tours and snow in Japan.


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