Evening: Session 1
Objective: Strength
Warm up: swings, squats, light deadlift
Then: Deadlift
6 x 2 x 335#
Then: 2 rounds
8 x bench press @ 185#
10 x clapping pushups
Then:
100 x situps (anchored)
Later: Session 2
Objective: Long Intervals
Warm up: 5 min run @ easy pace
Then: 3 rounds
1 mile run @ approx 85-90%
1 min rest
(6:20, 6:12, 6:12)
Then: 5 min run @ easy pace
Later: Session 3
Objective: Sport
2 x softball games
Notes:
45 min in gym, 45 min running, 120 min sport. Weighed in at 196#.
Showing posts with label 1 mile run intervals. Show all posts
Showing posts with label 1 mile run intervals. Show all posts
Monday, June 25, 2012
Thursday, June 14, 2012
Wednesday: Intervals
Objective: Intervals
Warm Up:
5 min run
Brief stretch
Training:
Interval Runs:
3 x 1 mile run, 1 min rest between runs (5:55, 6:06, 6:04)
Pullups:
2 x 15 (neutral grip)
Pushups:
4 x 25 (close grip on push up handles for depth)
Situps:
1 x 100 (straight leg)
Durability:
5 min run
Mobility work (extra focus on hips and hamstrings)
Report:
Body: Decent. Legs are pretty tired from yesterday. No soreness however.
Nutrition: Decent. Huge post workout meal of 2 hamburgers, veggies, beans and beer
Hydration: Poor
Sleep: 6.5 hours
Body Weight: 197# post workout
Notes: Sub 20 min 5k is definitely in reach right now if I can drop around 10 lbs. Lungs gave out before my legs today which is strange considering it is always the other way around. Legs did feel heavy from the long slow run yesterday and lack of hydration throughout the day did not help either. Two things I need to spend more time and effort on is post workout mobility and proper hydration throughout the day.
Reading: Ecclesiastes 9-12
Lessons:
- Whatever your hands finds to do, do it with all your might, for in the grave where you are going, there is neither working nor planning nor knowledge, nor wisdom.
- Calmness can lay great errors to rest.
- Banish anxiety from your heart.
- Fear God and keep His commandments, for this is the whole duty of man. For God will bring every deed into judgement including every hidden thing, whether it is good or evil.
Applications:
- Be excellent in all that I do. Whatever I put my hands to, whether it is something I enjoy doing or not, work at it with all my might for life is short.
- Calm my anger, rage and self-delusion. Speak with gentleness and respect always.
- The point of this life is not to seek pleasure, for everything on this earth is meaningless. The chief end of man is to Fear God and to keep His commandments.
Warm Up:
5 min run
Brief stretch
Training:
Interval Runs:
3 x 1 mile run, 1 min rest between runs (5:55, 6:06, 6:04)
Pullups:
2 x 15 (neutral grip)
Pushups:
4 x 25 (close grip on push up handles for depth)
Situps:
1 x 100 (straight leg)
Durability:
5 min run
Mobility work (extra focus on hips and hamstrings)
Report:
Body: Decent. Legs are pretty tired from yesterday. No soreness however.
Nutrition: Decent. Huge post workout meal of 2 hamburgers, veggies, beans and beer
Hydration: Poor
Sleep: 6.5 hours
Body Weight: 197# post workout
Notes: Sub 20 min 5k is definitely in reach right now if I can drop around 10 lbs. Lungs gave out before my legs today which is strange considering it is always the other way around. Legs did feel heavy from the long slow run yesterday and lack of hydration throughout the day did not help either. Two things I need to spend more time and effort on is post workout mobility and proper hydration throughout the day.
Reading: Ecclesiastes 9-12
Lessons:
- Whatever your hands finds to do, do it with all your might, for in the grave where you are going, there is neither working nor planning nor knowledge, nor wisdom.
- Calmness can lay great errors to rest.
- Banish anxiety from your heart.
- Fear God and keep His commandments, for this is the whole duty of man. For God will bring every deed into judgement including every hidden thing, whether it is good or evil.
Applications:
- Be excellent in all that I do. Whatever I put my hands to, whether it is something I enjoy doing or not, work at it with all my might for life is short.
- Calm my anger, rage and self-delusion. Speak with gentleness and respect always.
- The point of this life is not to seek pleasure, for everything on this earth is meaningless. The chief end of man is to Fear God and to keep His commandments.
Monday, May 23, 2011
Week in Review
Spent the last week on vacation. Here is the list of workouts from the week:
BW:
Pre: 190lbs
Post:192lbs (pleased considering nutrition was extremely poor all week)
Monday 5.16.11:
Travel and rest
Tuesday 5.17.11:
Run:
12 min barefoot on the beach
10 x 15 sec sprint, 15 sec rest (barefoot on beach)
Pullups: 15,10,10,10, then practiced L-pullups
AMRAP 10 min: 20 pushups, 30 squats (completed 10 rounds even)
Wednesday 5.18.11:
Run:
28 min, barefoot on the beach (15 moderate pace, 13 threshold)
Pullups: 5 x 10
Pushups 3 x 50
Thursday 5.19.11:
12 burpees on the minute for 15 minutes
Leg Blasters: x 5 w/30 sec rest between sets (20 squat, 20 stationary lunge, 10 jump lunge, 5 squat jump)
40-30-20-10: Decline pushups, 4 count flutter kicks
Friday 5.20.11:
Run:
21 min on beach (11 min moderate pace, 10 min threshold)
Saturday 5.21.11:
Run:
3 rounds: 7 min max distance run, 2 min rest (estimated pace was 6:15 min miles)
5 rounds: 20 pushups, 25 situps, 15 dips
5 rounds: 20 pushups, 20 4 count flutter kicks, 15 dips
Long active stretch
Sunday 5.22.11:
Travel and rest
Did devotions and read the book of Mark and started the book of Acts.
BW:
Pre: 190lbs
Post:192lbs (pleased considering nutrition was extremely poor all week)
Monday 5.16.11:
Travel and rest
Tuesday 5.17.11:
Run:
12 min barefoot on the beach
10 x 15 sec sprint, 15 sec rest (barefoot on beach)
Pullups: 15,10,10,10, then practiced L-pullups
AMRAP 10 min: 20 pushups, 30 squats (completed 10 rounds even)
Wednesday 5.18.11:
Run:
28 min, barefoot on the beach (15 moderate pace, 13 threshold)
Pullups: 5 x 10
Pushups 3 x 50
Thursday 5.19.11:
12 burpees on the minute for 15 minutes
Leg Blasters: x 5 w/30 sec rest between sets (20 squat, 20 stationary lunge, 10 jump lunge, 5 squat jump)
40-30-20-10: Decline pushups, 4 count flutter kicks
Friday 5.20.11:
Run:
21 min on beach (11 min moderate pace, 10 min threshold)
Saturday 5.21.11:
Run:
3 rounds: 7 min max distance run, 2 min rest (estimated pace was 6:15 min miles)
5 rounds: 20 pushups, 25 situps, 15 dips
5 rounds: 20 pushups, 20 4 count flutter kicks, 15 dips
Long active stretch
Sunday 5.22.11:
Travel and rest
Did devotions and read the book of Mark and started the book of Acts.
Wednesday, May 11, 2011
1 mile run intervals, step-ups, burpees, calisthenics
Training:
1 mile run: (5:47)
10 rounds for time: (28 min)
30 step-ups (w/40lb sandbag)
7 thrusters (2 35lb db's)
10 burpees
1 mile run intervals:
3 rounds: 1 mile run, 2 min rest (splits = 5:35, 5:34, 5:25)
10 rounds AFAP:
20 pushups
20 4 count flutter kicks
15 dips
25 squats
Active Stretch: focused on hip flexors and quads
Daily Report:
Wake Up: 5:00 am
Devotion: Streams in the Desert, My Utmost for His Hightest
Daily Reading: Titus
Body: well rested, not sore at all (no surprising as I haven't hit it really hard these past 2 weeks) Weighed in at 188.2 lbs this morning, not sure why the sudden drop in weight.
Notes:
1 mile run: (5:47)
10 rounds for time: (28 min)
30 step-ups (w/40lb sandbag)
7 thrusters (2 35lb db's)
10 burpees
1 mile run intervals:
3 rounds: 1 mile run, 2 min rest (splits = 5:35, 5:34, 5:25)
10 rounds AFAP:
20 pushups
20 4 count flutter kicks
15 dips
25 squats
Active Stretch: focused on hip flexors and quads
Daily Report:
Wake Up: 5:00 am
Devotion: Streams in the Desert, My Utmost for His Hightest
Daily Reading: Titus
Body: well rested, not sore at all (no surprising as I haven't hit it really hard these past 2 weeks) Weighed in at 188.2 lbs this morning, not sure why the sudden drop in weight.
Notes:
- Heading out of town next week, after that planning on starting my new template. Looking forward to the programming and going to see where it goes.
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