Training log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

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Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Jul 09, 2018 11:38 pm

Walk - bike path 2.55 (avg pace 13:40)
Sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Jul 11, 2018 10:39 pm

Tuesday
Warm up/joint mobility
P - bars
plank push ups -4x8
plank push up to dip - 5x8
battle rams -5x5
tuck hold/L-sit -3x
mountain climbers -5x8/8
sauna/cold plunge
Weds
Walk - bike path 2.60 (easy pace)
Sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Jul 12, 2018 10:49 pm

warm up/joint mobility
P-bars
tuck swings to plank - 6x8
one leg shoulder stand hold -3x
tuck swings -6x8
assisted inverted press - 6x8
dive bombers -6x6
sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Jul 16, 2018 6:58 pm

Saturday
Walk - bike path 9.15 (avg pace 13:26)
Joint mobility/warm up
P-bars
push ups - 6x8
plank jump to dip -6x8
battle rams - 6x8
tuck holds/L-sits - 3x
mnt climbers - 6x8

Sunday
Walk - bike path 4.15

Monday
joint mobility/warm up
tuck swing to top plank - 6x8
one shoulder stand hold - 3x
tuck swings -6x8
assisted inverted press - 6x8
dive bombers - 6x8
sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Jul 17, 2018 10:48 pm

Walk - bike path 2.70 (avg pace 14:20)
PM
walk - bike path 2.0 (casual pace)
Sauna

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Jul 18, 2018 10:29 pm

warm up/joint mobility
P-bars
plank push up to one arm ext -4x5/5
tuck jump to swing set -4x8
battle rams -4x5
L-sit straddles -4x6
Mnt climbers - 4x5/5
sauna/cold plunge
Walk - bike path 2.0 (avg pace 13:06)

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Jul 19, 2018 10:33 pm

Walk - bike path 3.20 (avg pace 12:53)
Sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Jul 20, 2018 10:20 pm

warm up/joint mobility
p-bars
tuck to bent arm shoulder stand - 6x5
bent leg sgoulder stand to inside straddle - 6x5
L-sit drive -5x5
hollow body forward top plank -3x:30
dive bombers -3x8 2x6
Sauna/cold shower

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Jul 22, 2018 10:25 pm

Saturday
Walk - bike path 11.00 (casual pace)
Steam room

Sunday
Joint mobility/warm up
P bars
plank push ups to one arm extensions - 5x5/5
tuck jump to swing set -5x8
battle rams - 5x5
L-sit front straddles - 5x6
mountain climbers - 5x8/8
Walk - bike path 6.0 (avg pace 13:55)
sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Jul 25, 2018 12:16 am

Monday
sauna/cold shower cycle

Tuesday
joint mobility/warm up
p-bars
tuck to bent arm shoulder stand -6x5
bent leg shoulder stand to inside straddles - 5x5
L-sit drives - 5x5
hollow body forward top blank -3x:30
dive bombers - 5x8 1x6
Walk - bike path 2.55 (avg pace 13:26)
sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Jul 25, 2018 12:28 am

Monday
sauna/cold shower cycle

Tuesday
joint mobility/warm up
p-bars
tuck to bent arm shoulder stand -6x5
bent leg shoulder stand to inside straddles - 5x5
L-sit drives - 5x5
hollow body forward top blank -3x:30
dive bombers - 5x8 1x6
Walk - bike path 2.55 (avg pace 13:26)
sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Jul 25, 2018 10:08 pm

Walk - bike path 2.75 (avg pace 13:46)
Sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Jul 27, 2018 12:01 am

joint mobility/warm up
P- bars
tuck to bent arm shoulder stand -6x8 (modified)
bent leg shoulder stand to inside straddle - 5x5 (modified)
L-sit drives - 5x5
hollow body forward top plank - 3x:30
dive bombers - 6x8
Walk - bike path 2.30 (casual pace)

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Jul 29, 2018 10:14 pm

Saturday
Endless Summer 6 Hour Run - (trail,pavement, carriage rd) 26.10 (official/27 Garmin) avg pace 13:46

Sunday
walk - bike path 3.0 (casual pace)
sauna/cold shower cycle

~
hard effort in the heat yesterday. Good day

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Jul 30, 2018 10:32 pm

warm up/joint mobility
plank push up to one arm extension - 5x6/6
tuck jump to swing set - 5x8
battle rams -5s5
L-sit to front straddles - 5x5
Mountain climbers - 5x5/5
Suana/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Aug 01, 2018 9:34 pm

Tuesday
Walk - bike path 3.70 (recovery pace)
Sauna/cold shower cycle

Weds
Warm up/joint mobility
P-bars
tuck to bent leg shoulder stand -6x5
bent leg shoulder stand to inside straddle - 5x5
L-sit drives -5x5
hollow body forward plank -3x:30
dive bombers -6x8
sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Aug 03, 2018 10:04 pm

Thurs
Walk - bike path 3.0 (avg pace 14:00)
Sauna/cold plunge

Friday
P - bars
plank push up to one arm ext - 6x6
tuck jump to swing set - 5x8
battle rams - 5x5
L-sit front straddles - 5x6
mnt climbers -4x16

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Aug 06, 2018 9:48 pm

Saturday
Walk - bike path 6.5 (avg pace 13:50)
PM
walk - bike path 4.0 (casual pace)
sauna/cold shower cycle

Sunday
warm up/joint mobility
P-bars
tuck to bent arm bent leg shoulder stand - 6x5
bent leg shoulder stand to inside straddle - 6x5
L-sit drives -5x5
hollow body forward top plank - 3x:30
dive bombers -6x8
PM
walk - bike path 2.50 (casual pace)
Sauna/cold shower cycle

Monday
walk - bike path 20:00
Sauna/cold plunge

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Aug 10, 2018 10:49 pm

weds
Run/walk - bike path 2.5
Sauna/cold shower cycle

Thurs
Warm up/joint mobility
P-bars
tuck to bent arm bent leg shoulder stand -6x5
bent leg shoulder stand to inside straddle - 6x5
L-sit drives -6x6
hollow body forward top plank -3x:30
dive bombers -6x8
walk - bike path 2.10 (avg pace 12:40)
Sauna

Friday
walk/run - bike path 3.20
sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Aug 12, 2018 10:00 pm

Saturday
Walk - bike path 20.10 (avg pace 15:20)
PM
Walk - bike path 2.15 (casual pace)

Sunday
Warm up/joint mobility
P-bars
plank push ups to one arm extensions - 6x7/7
tuck jump to swing set -6x8
battle rams - 6x5
L-sit to front straddles -6x6
Mountain climbers - 5x8/8
Walk - trails 5.5 (casual/hiking pace)

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Aug 13, 2018 10:48 pm

Walk/run - bike path 2.15
Sauna -20 mins
Yoga

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Aug 14, 2018 9:58 pm

warm up/joint mobility
P-bars
tuck to bent arm bent leg shoulder stand -6x5
bent leg shoulder stand to inside straddle -6x5
L-sit drive -6x5
hollow body forward top plank -3x:30
dive bombers -6x8
walk - bike path 2.50 (casual pace)
sauna/steam room

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Aug 17, 2018 12:22 am

Weds
Walk - bike path 2.5 (avg pace)
Sauna

Thurs
Warm up/joint mobility
P-bars
component 1: dive bomber forward to battle ram -x5
component 2: split grip push up to arm ext -x5/5
component 3: jump to swing set to L-sit hold/repeat - x5
Strength circuit 3xthrough
plank push ups (slow reps/pause) x5
L-sit hold - x5
inverted press -x5
Walk /run - 3.10 bike path

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Aug 20, 2018 9:53 pm

Sunday
Warm up/joint mobility
P-bars
jump through to L-sit, to jump back to bent arm stand -x5
bent arm stand to inside straddle, return to bent arm stand to opposite inside straddle - x5
jump through to L-sit, 2 swings, then back to L-sit -x5
strength circuit -x3
battle rams x5
straddle hold sits -x5/5
mnt climbers x5/5
walk - bike path 4.0 (casual/ultra pace)

Monday
Sauna -20 mins
Walk - bike path 2.0 (12:46 pace)

Ericc
Sgt. Major
Posts: 4468
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Aug 21, 2018 10:21 pm

Warm up/joint mobility
P-bars
Component 1: Swing Set to One Arm Reach -x5
Component 2: Jump Through and Jump
back to Hollow Body Push-Up -x5
Component 3: Plank Hold to Push-Up to
Mountain Climber Intermediate to PushUp
to Mountain Climber -x5
4. Strength Work Circuit (3 rounds total):
• 5 Tuck Swing to Top Position, then
rest 30 seconds
• 5 Hollow Body Plank Holds for 3
seconds each, then rest 30 seconds
• 5 Push-Up One Arm Extensions on
each arm, then rest 2 min
Sauna - 20 mins
Walk/run - bike path 3.0

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