Shifted Priorities log

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

  1. Grappleboxing

    Grappleboxing Brown Belt

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    1040-20 push ups
    1145-20 push ups
    1305- 20 push ups
    1510-20 push ups

    1735-5 min walk

    1.5 mile run under 13 min, 36 sec-12 min, 42 sec

    3 min walk

    Jiu jitsu

    1910-15, 15 sec tabata squats, 8 min
    10, 20 sec crunches, 8 min
    30 leg raises
    30 count flutter kicks
    Leg stretches

    2040-20 push ups

    2145-20 push ups

    2250-20 push ups

    140 push ups total
     
  2. Grappleboxing

    Grappleboxing Brown Belt

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    1115-5 min walk
    20 min run
    Tabata sprints 20,40 sec. 8 min
    5 min walk

    10, 20 sec push up tabata, 8 min
    Leg stretches.

    Got lazy on the push ups I admit. Did about 40.

    My legs weren't that sore from yesterday's squats. Interesting. I suppose that a long, good stretch session clears it up, in addition to cold showers.

    I put icy hot on there today anyways just to speed up recovery.
     
  3. Grappleboxing

    Grappleboxing Brown Belt

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    18 push ups(0730,0830,0935,1050,1240,1430,1700,2055,2205)=162 push ups.

    1550-5 min walk
    1.5 mile run on the indoor track-12 minute, 8 sec.

    10m 20 sec AF sit up tabata x2. 8 min total.
    40 leg raises
    40 crunches
    40 count flutter kicks

    5 min walk

    1800-Jiu jitsu.

    1910-15,15 sec tabata jumping jacks. 8 min
    Full stretches.

    I definitely run faster indoors. The ground doesn't absorb much energy, there is no wind blowing against you, and the laps go by faster mentally.

    Also, doing the sit ups on the soft pad and with the toes anchored makes sit ups so much better on your back. I'm glad for the pad, but will still like a person to hold my feet. I have to use energy to stabilize myself when doing sit ups, which can be used to pump out more reps. My feet shifted around during the sit ups, which cost me a few reps over the course of the workout.

    Feeling good overall as well. 3 more weeks of workouts and then peaking. This week is the last week of tabata sprints and the next 2 week workouts are just 3 mile runs and 1.5 mile runs. For the 1.5 mile runs, I will start doing splits on the outdoor track, starting at 2 minutes, which will bring up to a 12 minute mile and chip a few seconds away in ensuing workouts.
     
  4. Grappleboxing

    Grappleboxing Brown Belt

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    20 push ups(0830,0945,1120,1700,1850,2020)=120 push ups

    1555- 5 min walk
    20 min run

    20,40 sec tabata sprint. 8 min
    5 min walk

    Stretches.
     
  5. Grappleboxing

    Grappleboxing Brown Belt

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    17 push ups(0805,0915,1045,1200,1355,1850,2010,2125)-136 push ups

    1530-5 min walk
    1.5 mile run outdoor track-12 min, 45 sec
    5 min walk

    1650-10,20 sec crunches tabata. 8 minute.

    Didn't do the mountain climbers today.
     
  6. Grappleboxing

    Grappleboxing Brown Belt

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    18 push ups(0805,0930,1130,1300,1415,1615,1745,1925,2030,2135)=180 push ups

    Was lazy today and had a going away during PT time. 1 run missed and sprints. I'll add some sprints to tomorrow's workouts then.
     
  7. Grappleboxing

    Grappleboxing Brown Belt

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    15 push ups(0800,0915,1025,1220,1540,1705,2035,2135,2250)=135 push ups

    1730-5 min walk
    15 min run
    5 min walk

    1820-10,20 sec Air force sit ups tabata. 8 min
    40 crunches
    40 leg raises
    40 flutter kicks

    15,15 sec squats. 8 min
    5 min walk
    Stretches.

    There was no one at jiu jitsu today.
     
  8. Grappleboxing

    Grappleboxing Brown Belt

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    0925-5 min walk
    20 min run
    20, 40 sec tabata sprints x8.
    5 min walk

    Leg stretches

    2 more weeks. No more sprints anymore. 2 weeks and then 3 days of peaking.
     
  9. Grappleboxing

    Grappleboxing Brown Belt

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    16 push ups(1235,1405,1515,1655,1855,2030,2155)=112 push ups

    0710-5 min walk
    30 min run
    5 min walk
    Stretches.

    Final 2 weeks coming up.
     
  10. Grappleboxing

    Grappleboxing Brown Belt

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    0705-5 min walk
    1.5 mile run indoors-Goal was to do 45 second splits.
    Ended up doing 11 min, 53 seconds. Which breaks down to about a 47 second split.
    Jumping jack tabata. 15/15 sec for 12 minutes.
    5 min walk
    Stretches.

    17 push ups(0830,0945,1100,1255,1450,1700,1910,2100)=136 push ups
     
  11. Grappleboxing

    Grappleboxing Brown Belt

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    1105-5 min walk
    30 min run
    5 min walk
    Stretches.

    Tomorrow, squats. Friday, mountain climbers. Saturday, sit ups. Doing to do AF sit up tabata before 1.5 mile run on Saturday. While that is a lot more than I'll do on test day, I need to see how my body reacts after doing so many sit ups.

    Will also use baking soda again. I feel that 1 tbsp is too much, while half is too little. I'm going to use 10ml to see is that the perfect balance.
     
  12. Grappleboxing

    Grappleboxing Brown Belt

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    0700-5 min walk
    30 min run
    15, 15 sec tabata squats. 12 min total.
    5 min walk
    Stretches.

    20 push ups(1520,1625,1810,1940,2045)=100 push ups
     
  13. Grappleboxing

    Grappleboxing Brown Belt

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    0700-5 min walk
    30 min treadmill, 276 cal and distance of 3.71 miles
    15,15 sec mountain climbers tabata for 2 min
    Jacob Ladder for 3 min, 46 cal.
    5 min walk
    Stretches.

    Going to do the 1.5 mile on ondoor track tomorrow. I'm going to do 1 minute of AF sit ups, then run with a 2 minute, 5 second split per lap, putting me at 12 min and 30 sec. Doing this will let me see how I feel running wise after doing sit ups.

    After the run, I will do a crunch tabata since I'm outside and doing situps sucks outside. Also going to use 10ml of baking soda just to see how that middle ground works in terms of performance and how it affects my stomach and bowels.
     
  14. Grappleboxing

    Grappleboxing Brown Belt

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    Yesterday:

    0930-1 min AF sit ups-43
    Warmup walk
    1.5 mile time-12 min, 5 sec
    3 min walk for cooldown

    Crunch tabata. 10/20 sec. 120 min
    Leg raises, 20
    Flutter kicks, 20
    Hanging knee raises, 10

    Feel good about the sit ups and the run. The situps were outside, so no cushion to fall back on, so I had to waste energy falling down. I feel that I can easily bang out 5+ more with a nice cushion to land on.

    For the run, I was going for 2 min and 5 second splits. My time was better than that, which felt good. Now I know that I can do around a 12 minute outside run. When I do this week's 1.5 mile runs outdoors, I will narrow down the splits to 2 min, and maybe to 1:57 or so.

    I'm feeling good with 1 more week of workouts before peaking.

    Also, I feel that 10ml baking soda is optimal. I haven't had the watery poop or stomach issues that I've previously had with a higher dosage.
     
  15. Grappleboxing

    Grappleboxing Brown Belt

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    0655-5 min walk
    30 min run

    15,15 sec jumping jack tabata. 12 min
    5 min walk
    Stretches.

    12 push ups and 12 flutter kicks GTG(0835,1025,1135,1235,1335,1630,1800,1905,2030,2145)=120 of both.
     
  16. Grappleboxing

    Grappleboxing Brown Belt

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    14 push ups(0800,0905,1020,1235,1355,1600,1740,1905,2015,2135)=140 push ups

    1800-5 min walk
    12 min run
    24 min elliptical. 229 cal, 3.18 miles.
    5 min walk
    Stretches.
     
  17. Grappleboxing

    Grappleboxing Brown Belt

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    15 push ups(0705,0915,1040,1140,1750,1850,2010,2120)=120 push ups
     
  18. Grappleboxing

    Grappleboxing Brown Belt

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    0635-5 min walk
    16 min run
    25 min elliptical. 240 cal, 3.30 miles.
    1 min Jacob Ladder. 18 cal.
    10, 20 sec tabata AF sit ups. 12 min
    5 min walk

    20 push ups(0845,0950,1120,1320,1450,1650,1800,1900,2010,2115)=200 push ups.

    2 more days of exercise then 3 day complete taper.
     
  19. Grappleboxing

    Grappleboxing Brown Belt

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    1430-Ultimate frisbee.

    1545-10 min stationary bike, stretches.

    Tomorrow is final day of exercise. I will do the 1.5 mile run outside, with the goal of 11 min, 30 sec. That will make the splits 1 min, 55 seconds. I will do this with the playlist I will use on PT test day, just to see how my running is effected.

    After this, the squat tabata, shower, and 3 days of rest and recovery for Wednesday.
     
  20. Grappleboxing

    Grappleboxing Brown Belt

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    1040-5 min walk
    1.5 mile run-11 min, 19 sec
    My split goals were 1 min, 55 seconds. My actual times blew that away!
    15, 15 sec tabata squats. 12 min
    Stretches.

    Fastest time on the outdoor track ever! Feels good to be done, now it is just Wednesday and I can get this PT test out of the way. 3 days of no exercise, rest, and recovery. Going to take it easy next few days, and shave my head partially on Tuesday night, and everything else on Wednesday morning right before. Can't wait, aiming for my best time ever.

    I feel that with a pacer to pace and block the wind, combined with my shaved head, I should be able to get time in the 10s.
     

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