My training plan

[Xcal]

Wednesday's session, 20 april.
On day. Run Bevel up 1.
well. not exactly a run. more of an indoor shuffle. it got late and cold so I shuffled up/down my corridor at the required step/minute = "musical" beat/minute

was still strong and fresh after the shuffle so 16kg KB
- 4 sets of 5x 1H swings every 30s
recover
- a few TGU, maybe 1or2 sets of 1+1. I think 1 set.

 

[Xcal]

Walkies 5km ACHIEVED

Today, back from out-of-town. should be on-day of Bevel up1 because on-days are priority. However. there was a question posed to me in a Carry Thread: Is the Walkies my main program. this got me thinking and I decided YES.
- I don't see myself doing swings+TGU forever
- I do a lot of variety.
- I love the outside hence I endure the urban running
- I DO see myself walking outside with a KB forever.
=> a weekly walkies is my main program

99% suitcase case carry. I didn't rack or press because I haven't walkies in 2 weeks so simply went for the 5km goal
+_2min of showing off KB tricks to my neighbors, massive HR spike and long recovery while walking
took a phone call from a long lost friend for about 800m. Maffetone FTW! (For The Win)
walked backwards up every hill...mostly gentle hills. ended the session with a steep hill x2 (about 50-80m)
tired, not smoked.

 

[Xcal]

"maximal training". not what I intended, but I stuck with the Bevel UP1 beats/minute on the uphills too. I don't remember being so smoked in previous years with Bevel up1, and guess that I'm able to dial into more power after 3 months of KB training...the sweet nothings we tell ourselves I'm keen to see how my HR deals with Bevel Up2 later this week.

Bevel up= +-23 minutes, I then ran easy for 7min.
I'm generally happy that my HR was either under 134bpm (my estimated MAF/talk test) OR I was smoking above 145bpm. I'm not sure what the 'deadzone' of training is...just that we should stay below MAF level or occasionally quite above MAF. So I believe this session was +- on target...aside from HR drift at the end, which I'm happy to ignore

spent 10 minutes stretching after the run.

 

[Xcal]

Yesterday, 27 April.
On-day. Running to the Bevel Up 2 track to get myself comfortable at 180 steps per minute.

I don't believe that my HR was above 95% for so long. I didn't feel tired/smoked yesterday and feeling quite fresh today. maybe I'm getting stronger, powerfuller, enduranter as per my goals...but this just doesn't seem accurate. I DEFINITELY worked hard yesterday but don't think I worked myself out as the graph indicates.
In any case, I'm 1 level closer to managing the HR demand of a timed milestone test with my 16kg in a few weeks.

 

[Xcal]

Yesterday, thursday 28 April.
off day. the plan was to go for my first 16kg WalKBies of 1.8km but I got home late and cold so turned it into an off-day session. I bragged yesterday morning that I was still feeling fresh after that smoking run. I was fresh right up until my first warmup halo and the fatigue immediately set in, so it became a very easy off-day.

TODAY's plan = 16kg WalKBies for 1.8km

had 3 challenges:
1. thighs/glutes were tired so the TGU from knee to standing was tough...guessing this is from my current running program and it will get better as my running regimen settles in.
2. calves are still tight so getting into a proper knee position was not easy because my toes/ankle need better stretching/strength.
3. calves started cramping again last night but not unbearable/unbeatable as a few weeks ago

1 set of warmup = Haloes + squats with bicep curls. hmmm, now I see I forgot to hip bridge

2 sets of 1+1 full TGU
1 rep of half TGU strong side + 1 full TGU stronger side

swings: sets of 5+5 x 1H with in-flight switch. I lost count after 6 sets maybe did 7or8or9.
I rested for 45s after each set, so I started each set approximately EMOM...maybe 55s-75s from start to start.

stretches: 90/90 and calf stretches (push wall)

 

[Xcal]

16kg WalKBies, 2km, 30min


Yesterday 29 April.
Primary session of the week = WalKBies. Finally got to start with the 16kg KB. aim was 1.8km I did <2km.

- mostly suitcase carry, switching hands at the street-poles (pole to pole is 1 rep)
- mostly walking backwards on the gentle uphills
- a good number of reps in waiters press carry
- a few reps in rack carry
- a number of swings and cleans en-route
- generally an easy march.


You can see in the blue pace-graph when I stop to swings+switch hands versus when I was tiring and switched while on the move.

 

[Xcal]

today, 30 April, On Day Bevel UP 1.
plan was for Bevel Up 2. but I've been feeling a bit fatigued since starting the new running phase (lunges + TGU are suffering), so decided to redo the easier session.

Good choice.
Run felt moderate (as usual) but HR was up there and stayed high. This was unusual for me, but thinking that it may be a new normal as a WTH effect. Not sure if it's good or bad yet. I will decide after completing this block which is 2 more runs of Bevel up 2 then 3 runs of bevelup3 over the next 2 weeks.

 

[Xcal]

Been busy. at work and training at home. here is a flash update of the past week or so
Sunday 1 May - Swings and TGU with a good warmup
Monday 2 May - various easy day KB tricks (cleans, presses, lunges, etc)
Tuesday 3 May - rest
Wed - running on day. Bevel Up 2. smoker!
Thursday - WalKBies on day. 3km with 16kg. walked in all carries (suitcase, rack, waiters press)
today. off day, plan to do some easy KB tricks.

I find that I'm spending more time in red zone as I progress. starting to believe this is a WTH effect because I'm not as smoked as I would expect from spending 21min in red this week with 3 days left to go. I'm tired, legs are fatigued, but I'm not smoked.

 

[Xcal]

been busy this month and pressed for time. under this circumstance, i'd rather train than spend time in a forum about training Here is a great benefit of wearing training tech:
the 24% Other = WalKBies amongst other hmmm, donut graph, hmmmm

 

[Xcal]

STILL HERE. still training. reading the board a few times a week to catchup on what I missed. and working too hard at my desktop job

this is generally my week:
3 days running (1 interval of 40-60min, 1 medium 40-60min, 1 long easy on a sunday morning 80-110min)
2 days 16 kg KB (mostly EMOM of 15 seconds of activity and 45s rest. Swings and TGU or supporting practices like lunges)
1 day WalKBies (30min = +-2.5km lots of cleans, few presses, lots of snatches, lots of Waiters and Suitcase and a little Rack carries)
1or2 day rest






the 14% Walking is my WalKBies.
hmmmm doooohhhhhnutsssssss hmmmmmm

 

[Xcal]

Still here, and training. weekly: 2or3 days= run, 2or 3 days = KB (with 1 walkbie) more or less. Less this month because I've been really busy. Don't even have time to look at the forum

graphs
1. daily info
2. aggreate for the month

 

[Xcal]

This is my August wrap up. I'm training as much as I need to, but still too busy to train as much as I want to!
3 days/week = run (focused on a race in mid-October). 2 hard/short runs and 1 long run.

2or3 days/week = KB swings, snatches, other tricks. usually 16kg EMOM (5-7reps) or half-MOM (3-4 reps), or if I'm tired (like today) then a 6-15reps per set (with 12kg) with good long rests until my heart rate drops properly.

1or2 days/week = total rest or stretching (a dynamic or static stretch routine from the Polar vlogs)

sadly, I cut these out of my current routine (they *will* be back by November):
- my beloved WalKBies for now because a) it does tire me out a *little too much* for my running goals, and b) I get outside for my runs
- TGU's and lunges because TGU's really smoke me out and heavily impacts my weekly running goals, and the lunges also tire my legs.
(my weakness in the 16kg TGU is the transition from 1 knee to standup, so lunges+TGU go together for me)

9 august smoked me out! Then I developed shin splints which set me back for 10 days. back in full operation now...but tired from Sunday's longest run and have an even longer run coming up this sunday!



The "other" and "other outdoor" include some KB training and some stretching (dynamic/static)

 

[Xcal]

It's been a while since my last training post. Here's the September report. been a good month I had to scrap my marathon plan so stepped up to double KB (12+16kg's) for the past 10 days or so. 3 days running, 3 days KB, more or less

Mostly EMOM's with 15s on and 45s off. with a 1 min break 2or3 times in the session. 4 sets= each hand gets the heavy bell twice.
- dbl inside deadlifts
- dbl outside deadlifts
- dbl inside swings
- dbl outsidswings
- some 1H switch-mid-air swings
- some presses and snatches (not so much)
- dbl rack
- this video




I wave my load within the session. when my HR gets high, then I switch to easy deadlifts for a few rounds, or 1h 12kg swings/racks or fewer reps. Then push again with the dbl trouKBle

 

[Xcal]

Switched to E50s today, with no breaks. 15s on and 35s rest. 36 rounds for a 30min session. Polar shows 72 phases. same routine as the past weeks.

 

[Xcal]

Friday was a tough day!
32 minutes of "15s action and 30s recovery" wiht the 16kg:
+- 200 swings: 1h in-flight switches
15-20 snatches per hand
15-20 cleans per hand
10-15 clean+Press per hand

I'm really happy with my HR recovery in the 30s period

 

[Xcal]

Still here. I changed my medication in Oct and took a serious health knock. Switched back mid-november and steady+strong improvement. I need to figure out how to get off this medical steroids

You may be glad to hear that I've taken a few lessons with an SF certified instructor, and stepped up to a 24kg just befort Christmas.

My daily/weekly routine is revolves around my energy levels to get back to full strength and beyond. generally aim for something like 3 days on, 1 day off, mostly around the Maffetone point (around 128 to 134 bpm give some, take some)
- run, KB, run
- KB, run, KB
- run, WalKBies, KB
or some such combination.
KB tricks:
= 24kg: deadlifts, 1 hand swings
=16kg: halos, squats, lunges, snatches
=12kg: TGU (yah, the lunges + running slow both activities, but I'm getting better. and the trainer helped my form tremendously)


eish. over a month of pain and slowness!

 

[Xcal]

Jan 4 then Jan 8 = accident with a broken left hand, just above the wrist. the 2x 6week breaks really broke my rythm! but i'm back again. here is my past 6 months:




Also a few of my recent events:
1. E45s including many deadlifts, halos, +-70 swings (5 reps per set)
2. an interval run
3. A+A style of work (8-12 reps, or 4 lunges, or 2 half TGU, or 2 windmill) followed by full HR recovery to 108bpm) I see here in particular where my HR takes longer to drop, as compared to 6 months ago before the 2 training breaks

1. e45s

2. Interval run
ok, it allows 3 pics. I'll continue in the next post....

 

[Xcal]

2. Interval run

warmup, -> 4 min in red or yellow, 2 min walk, repeat x5 -> cooldown


3. A+A Style

 

[Xcal]

And then you get those days when the plan goes out the window and you do your thing I was strong and practiced strong. The plan was easy 30min walkbie, but I went medium high for 40min

a short walKBie with 16kg, then various tricks. lots of snatches after a very long time!

 

[Xcal]

I was strong today. SSv2.

there were 3 phases:
1. warmup: a) crawling and deadbugs for 6 minutes. b) S&S warmup 2 full circuits with 16kg.
2. 100 swings in 9 sets with 24kg
10 reps of LH RH 2H LH RH 2H LH RH. rested each time until 115bpm
ended with 20 reps 2H.

3. not the TGU, the racked get up RGU.
2 sets of rest 1L rest 1R
1 set of rest 1Lthen1R no rest.
rested each time until about +-120bpm.

4. walking around a few minutes to cool down.