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Since It Cost A Lot to Win (training log)

6-5-22

a.m. 75' walk 4.64 miles (short jogs every 3' or so). 110 avg HR.
a.m. 15' of easy swim, 300 yards. 108 avg HR.
 
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6-7-22

a.m. 35' Stationary Bike conditioning; 32' walk for2.2 miles with small jogs (avg HR 115)

p.m. at Gym. Simple work 5/5 x 10 @24kb 13:10; 1' rest; 5x1 each side TGU @24kb = 22'53
note: may have done extra uncounted sets. I seemed to be cruising through and time was still 22' plus.

extra BB squats, 3x155
super set with
pull ups 3 / 2 / 2 = 7

then, more pullups 2 1 1 1 1 1 1 2 = 10

15' of extra work

p.m. 2 mile evening walk.
 
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6-8-22

"If my words did flow..."

Trying to accumluate 90' of LISS work today....


a.m. 20' swim, 600 yards, avg HR 115bpm
Walk / Run 15', 1 mile, avg HR 120 bpm
 
6-9-22

Thursday

p.m. 10x5 Dynamic efforrt push ups; with 2' rest between sets. (Q&D type work)
19' of work.
 
6-11-22

p.m. Strength Aerobics
single 24kb clean-press-squat, left, then right.
fast and loose, between cycles.
40 cycles in 39'30". Avg HR 118; max 134.

20' animal flow.
 
6-12-22

p.m. 60' Stationary bike, MAF type ride (Avg Hr 135); followed by 22' Animal flow mobility work.
 
6-13-22

"...watchu standing there for?"

a.m. MAF Run 30' VERY SLOW PACE. 2.3 miles. avg HR 131. (20' mark was 1.57 miles) followed by 10' stretching.
 
6-14-22

"Just keep truckin' ooooonnnnn....."

a.m. Simple day
10x 5/5 24kb swings (finished at 9'58")
1' rest
5x1 TGU 24kb (6'01")
total time-16'59"

avg HR 126.

notes: Ain't no thing. First time that the work "clicked." Progress is obvious. Getting closer to owning the 24kb.

Extra work: Double 24kb Squats 3x3; 5' of animal flow hip mobility work.


p.m. 25' mobility work. Hip focused.

p.m. easy pull up work (sets of 1, 2,3) totaling 23 reps.
 
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Thinking about becoming "fat adapted." Where to start? Eliminating processed food and sugar. See where it goes from there...

day 1 - got carbs under 100g for the day. That:s a start.
 
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6-15-22

"Black throated wind, keeps pour in..."

a.m. Run, easy 30' MAF, 2.35 miles, avg HR 134 (more hills than Monday's run.) 1 mile extra run/walk with the dogs, avg HR 120.
 
6-16-22

a.m. 20' Mobility work.
a.m. 60' base building on Stationary bike. AVG HR 123
 
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6-17-22

"You get what you come for, you're ready to go..."

p.m. at gym. Simple. 10x5/5 swings at 24kb. in 12'03"
-wait 1'.
TGU 5x1 each side. 24kg. total time = 20'58 (avg HR 119)

extra work: 3x5 goblet squats 24kg; OH waiter carry with 24kg bell 3x15 yards each side. Push up pyramid up to 6. (total 36 reps). Very deliberate.

Notes: nothing fancy. just got in and did the work and left. very much a "punch the clock" workout.
 
6-18-22

a.m. Run 30' MAF protocol. 2.46 miles. avg HR 133; Walk (with MAF jogs every 3') 63' 3.61 miles. Avg HR 112

p.m. 20' stretching.
 
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6-19-22

a.m. Q&D type porotocol. 2 cycles through swings (4x5 on the 30"), 1' full rest, push ups (5 on the 30"). total time 12' ; one mile walk / fast and loose (20').
 
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