Training Log: 2015 W27 / 2016W1

“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” ~ A.J.Materi

Monday 28th Dec 2015

  • Sleep: 2130-0800, 8hrs
  • Quality: 6/10 – couldn’t sleep for the first few hours.. Think it’s because I took a 2hr nap in the afternoon.
  • Hotspots: right foot, right low back
  • Intention for today: rest, roll, stretch, bouldering

Pm: 2hrs Bouldering 

Commute: cycle 4.8km, walk 4.1km

Tuesday 29th Dec 2015

  • Sleep: 2300-0800, 8+hrs
  • Quality: 9/10 – could not fall asleep at first but did so after using the Pzizz app
  • Hotspots: bottom of 3rd right metatarsal
  • Intention for today: easy run, kayak

Am: Active rest 

  • Full body foam roll/ SMR
  • 1 light full body calisthenics set
  • Notes: overslept and had a doctor’s appointment.

Pm: Kayak 

  • Tempo pace: 70-75% max HR
  • Distance: 11km
  • Full-body stretch

Commute: walk 4.3km, cycle 3.8km

Wednesday 30th Dec 2015

  • Sleep: 1930-0200 (6.5hrs)
  • Quality: 8/10 – woke up at 1plus and couldn’t get back to sleep. Meditated for quite awhile instead.
  • Hotspots: joint of right 3rd metatarsal
  • Today’s goals: strength, kayak

Am: Strength “59”

Warmup:

  • Full body foam roll, SMR
  • Loaded carry: 16kg kettlebell luggage carry 5mins
  • 400m jog
  • 59 Burpees
  • 12m animal walk steps: bear crawl, crab walk, chimp hop

Main set:

  • 59 Max Muscle ups(6.5) to Max pull-ups (13) to Max reclined rows (39)
  • 59 jumping lunges (30 front, 29 side)
  • 59 single Cafe raisers
  • 59 single shoulde press
  • 59 hanging leg wipers
  • 59 max traveling dips(17) to Max shoulder press push-ups(23) to Max freestyle handstand holds (19 sec)
  • 59 single hand 16 KB swings (30 ea)
  • Bonus:
    • vampire sit-ups 6
    • V-crunch 34
    • Side crunch 10ea
    • 16kg KB snatch 10ea
    • 16kg KB press 4ea
    • 2 front lever to straight arm pull-up tries
    • 2 one arm pull-up + chin up tries
    • Single arm push-ups tries

Pm: Kayak 

  • 15km easy
  • 65-70% Max HR
  • Full body stretch

Commute: 4.6km walk, 4.1km cycle

Thursday 31st Dec 2015 

  • Sleep: 8pm – 7am, 11hrs
  • Quality: 10/10 – didn’t wake at all
  • Hotspots: right foot, bottom of 3rd metatarsal joint feels swollen
  • Intention for today: kayak, run

Am: Kayak

  • Easy 17km
  • (First 7+ km with the K4)

Pm: easy run

  • 4.8km
  • 65-70% max HR

Commute: cycle 1.9km, walk 7.2km

Friday 1st Jan 2016

  • Sleep: 2130-530, 8hrs
  • Quality: 8/10 – needed more sleep, dragged myself awake.
  • Hotspots: right foot pain – 7/10
  • Today’s plan: kayak, strength

7am: kayak

  • 5.4km easy, 6.4km marathon pace, 5.4km easy
  • Total: 17.2km

6pm: Strength “60”

Warmup:

  • Full body foam roll, SMR
  • Loaded carry: 16kg kettlebell luggage carry 5mins
  • 400m jog
  • 60 Burpees
  • 12m animal walk steps: bear crawl, crab walk, chimp hop

Main set:

  • 28+21+11= 60 Max Muscle ups(8- 5-5) to Max pull-ups (10-8-6) to Max reclined rows (10-8)
  • 60 multidirectional lunges
  • 60 alt calve raises and toe lifts
  • 60 v-crunch + side crunch
  • 60 single hand 16 KB swings (30 ea)
  • 60 double hand 16 KB swings
  • 60 single hand shoulder press
  • 23-18-14-5=60 hanging leg wipers
  • 12-8-16-14-10=60 Max Push-ups to Max alt limb superman
  • Max freestyle handstand holds (60 sec broken up)
  • Bonus:
    • vampire sit-ups 5
    • 16kg KB snatch 8ea
    • 16kg KB press 4ea
    • 2 front lever to straight arm pull-up tries
    • 2 one arm pull-up + chin up tries + Single arm push-ups tries

Commute: walk 4.4km, cycle 2.2km

Saturday 2nd Jan 2016

  • Sleep: 1430-1600 afternoon nap, 2100-0515, 8hrs
  • Quality: 8/10 – couldn’t really fall asleep until 11plus
  • Hotspots: right foot slightly better today
  • Today’s goals: kayak, run

730am: Kayak

  • 15km easy
  • 65-70% Max HR
  • Notes: feel very sluggish, started with NTU and totally lost control of technique. Need to work on starts. Practiced portage today, need a lot of practice on this to make transitions efficient and avoid rushing with could damage the boat.

345pm: Run

  • Distance: 2.6km
  • Time: 25+mins
  • Notes: was contemplating skipping the run because I wasn’t feeling optimal. Went for it anyway, was supposed to run 4.8km but decided to cut it short after nearly spraining my ankle on a porthole. Lesson learnt: listen to your body. No energy or mood to workout, don’t.

Commute: walk 8.3, cycle 1.6km

Sunday 3rd Jan 2015

  • Sleep: 2200-0530, 7.5hrs
  • Quality: 10/10
  • Hotspots: right foot feels worse again…
  • Today’s goals: kayak (long), strength if I have the strength

730am: kayak

  • Looong distance (easy)
  • 27.5km
  • 3 hours
  • Notes: supposed to do 29.9km or cutoff at 3hrs. Couldn’t hit the distance and still maintain easy pace so cut it off at 3hrs. As per the book on marathon training I read, there is not much point training more than 3hrs it might increase risk of injury significantly.

450pm: Strength “61”

Warmup:

  • Full body foam roll, SMR
  • Loaded carry: 16kg kettlebell luggage carry 5mins
  • 400m jog
  • 61 Burpees
  • 61steps animal walk steps: bear crawl, crab walk, chimp hop (10 left and right)

Main set:

  • 26+22+13=61Max Muscle ups(5-6-4) to Max pull-ups(8-7-9) to Max reclined rows (13-9)
  • 61 multidirectional lunges
  • 61 alt calve raises and toe lifts with outstretched arms, rotating wrists
  • 60 v-crunch + side crunch
  • 60 single hand 16 KB swings (30 ea)
  • 61 double hand 16 KB swings
  • 60 single hand shoulder press
  • 15-15=30 hanging leg wipers
  • 30 Max Push-ups to Max alt limb superman
  • Bonus:
    • vampire sit-ups 5
    • 1 front lever to straight arm pull-up tries
    • 1 one arm pull-up + chin up tries + Single arm push-ups tries

Notes: odd numbers rounded down to 60. Cut today’s trng short because of time constraints and low energy from the long dist paddle. (Lisa’s 21st bbq)

Commute: walk 5km, cycle 0.9km

Weekly Totals

  • Kayak: 102.7km
  • Run: 7.4km
  • Walk: 32.8km
  • Cycle: 18.3km

Reflection:

First real week of kayak training completed after more than a year away from the sport. Starting to feel some improvements in technique as well as VO2 max. Getting better at managing my pace without too much reference to the HR display on watch too. Breathing and energy levels more stable towards the end of the week to. Its interesting how even easy paddling at 65-70% of max HR can tax my aerobic system so much that with every deep breath I take I can feel the difference in my lungs the next day. (The same feeling I get the next day after doing a bunch of swimming intervals)

A little afraid that all this long paddling sessions might cause scarring in my heart or eventually give me some form of atrial fibrillation or arrhythmia. Also concerned about my running mileage as I initially wanted to do a marathon training program concurrently  to build enough strength in my legs for future races but with kayaking, it was too much so I have to focus on one or risk injury / overtraining. Strength wise still focusing on muscular endurance but have noticed a significant drop in muscle mass and weight since starting long distance paddling… So much I want to do but so little time… Hoping to pick up bouldering and a martial art when school starts too.

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