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
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Re: Training log

Post by Ericc » Thu Aug 23, 2018 10:51 pm

warm up/joint mobility
P-bars
dive bomber forward to battle ram -x5
split grip push up/one arm ext - x5
jump through to swing to L-sit - x5
strength circuit -x3
plank push ups -x5 (slow, hold 3 secs top/bottom) x5
L-sits -x5
inverted press -x5
sauna -20 mins
walk - bike path 3.0 (easy pace)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Aug 26, 2018 10:41 pm

Friday
Walk/run - bike path 2.50

Saturday
Walk - bike path 15:00 (16:10 pace)
PM
Walk - bike path 2.10 (casual pace)

Sunday
Warm up/joint mobility
P-bars
Jump through to L-sit, to bent arm shoulder stand -x5
Bent arm shoulder stand to inside straddle (return to shoulder stand/to opposite side straddle) x5
Jump through to L-sit, 2 swings, back to L-sit -x5
Strength circuit (3x through)
battle rams -x5
basic straddles sit holds/each side - x5
mnt climbers - x5/5
PM
walk - bike path 2.0 (casual pace)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Aug 29, 2018 12:03 am

Monday
Sauna - 20 mins
Five Tibetans

Tuesday
Warm up/joint mobility
P-bars
swing set to one arm reach - x5
Jump through/back to hollow body push up - x5
plank hold to push up to mountain climbers - x5
Strength circuit (3x)
tuck swing to top position -x5
hollow body plank holds -x5
push up to one arm ext - x5/5
Walk - bike path 2.50 (avg pace)
sauna/cold shower cycle

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Aug 29, 2018 10:34 pm

walk - bike path 2.55 (avg pace 14:00)
sauna - 15:00+
five Tibetan Rites

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Aug 30, 2018 10:22 pm

warm up/joint mobility
P-bars
dive bomber forward to battle rams -x5
split push up with one arm extension -x5
jump swing set to L-sit -x5
strength circuit (3x)
plank push up (slow, 3 second pause top/bottom) x5
L-sit (3 second hold) x5
inverted press - x5
walk - bike path 2.50 (easy pace)
sauna - 15:00

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Sep 04, 2018 12:27 am

Sat
walk - bike path 5.35 (avg pace 13:50)
pm
walk - bike path 3.85 (casual pace)

Sun
warm up/joint mobility
P-bars
swing set to one arm reach - x5
Jump through/back to hollow body push up - x5
plank hold to push up to mountain climbers - x5
Strength circuit (3x)
tuck swing to top position -x5
hollow body plank holds -x5
push up to one arm ext - x5/5
Walk - bike path 5.50 (avg pace)

Monday
sauna - 15 mins
walk - 2.30

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Sep 04, 2018 10:25 pm

Warm up/joint mobility
P-bars
warm up/joint mobility
P-bars
swing set to one arm reach - x5
Jump through/back to hollow body push up - x5
plank hold to push up to mountain climbers - x5
Strength circuit (3x)
tuck swing to top position -x5
hollow body plank holds -x5
push up to one arm ext - x5/5
Walk - bike path 2.20 (easy pace)
sauna - 25 mins

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Sep 07, 2018 10:36 pm

weds
walk - bike path 2.0 (13:40 pace)
sauna
PM
walk - 2.0 (easy pace)

Thurs
warm up/joint mobility
P-bars - flow x5
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
Strength circuit -x1
Push-ups x5
L-sits -x5
Inverted press -x5
Bear crawls and variations - 15:00
walk - 2.30 (easy pace)
sauna

Friday
Walk - bike path 2.05 (13:50 pace)
backward and forward shoulder rolls -10:00
pm
walk - bike path 2.00 (easy pace)
sauna

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Sep 09, 2018 9:59 pm

Saturday
Walk - bike path 20.0 (avg pace 14:50)
PM
walk - bike path 2.0 (easy pace)
shoulder stand/plough - 15:00 (practice, variations)

Sunday
warm up/joint mobility
P-bars (flow)
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
Strength circuit (x2)
tuck swing to plank - x5
hollow body plank - x5
push ups with one arm exts - x5/5
walk - bike path 3.50
pm -
mobility floor work
sauna
walk - bike path 2.15 (avg pace 13:500

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Sep 12, 2018 1:37 am

warm up/joint mobility
P-bars (flow)
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
Strength circuit -(3x)
dive bombers -x5
jump through to dip -x5
mnt climbers -x5/5
walk - bike path 2.25 (easy pace)
sauna
PM
walk - bike path/road 2.05 (avg pace 12:30)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Sep 12, 2018 10:46 pm

walk - bike path 2.25 (ave pace 13:40)
sauna
PM
walk - bike path 2.50 (easy pace)
joint mobility
practice - A frame, squat, floating table top (about 5 mins each)
stretch

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Sep 13, 2018 11:28 pm

warm up/joint mobility
P-bars (flow)
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
Strength circuit -(1x)
bent arm shoulder stand -x5
straddle L-sits -x5
jump to swing set -x5
Walk - bike path 2.25 (avg pace 15:10)
pm
sauna
joint mobility
A-frame/bear crawl - 5 mins each
stretch

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Sep 14, 2018 10:20 pm

sauna
warm up/mobility
practice - 5:00 each
A-frame
Frogger
stretch
walk - bike path 2.15 (abg pace 13:40)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sat Sep 15, 2018 11:38 pm

walk - bike path 6.25 (avg pace 13:28)
joint mobility
practice - 5:00 each
squat
monkey
stretch
PM
walk - bike path 6.85 (avg pace 15:20)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Sep 17, 2018 10:13 pm

Sunday
warm up/joint mobility
P-bars (flow)
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
PM
walk - bike path 5.30 (easy pace)
mobility/warm up
Practice: 5:00 each
bear
monkey
frogger
stretch

Monday
walk - bike path 2.60 (avg pace 14:14)
sauna/hot tub
stretch

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Sep 18, 2018 10:25 pm

warm up/joint mobility
P-bars (flow x5)
dive bomber forward to hollow body plank to battle ram, hollow body plank to
split grip push up with one arm ext/ side to side push up to hollow body plank to
jump through L-sit, to bent arm straddle (both sides) to bent arm shoulder stand/ to
swing set to table top with one arm reach (both sides)/ L-sit to jump back to plank, push up to
mountain climbers.
hot tube/sauna
PM
mobility/warm up
practice: 5 mins each
bear
monkey
frogger
3x1:00 (1:00 rest between) bear intervals
stretch
walk - bike path 2.30 (easy pace)

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Wed Sep 19, 2018 10:00 pm

walk - bike path 2.35 (avg pace 13:31)
sauna
PM
walk - bike path 2.0 (easy pace)
stretch

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Sep 20, 2018 10:31 pm

joint mobility/warm up
P-bars
plank oush ups -6x8
plank jump to dip -5x8
battle rams - 5x6
L-sit - 3x:15
mnt climbers - 4x5/5
sauna
pm
walk - bike path 2.80 (easy pace)
mobility/warm up
practice: 5:00 each
bear
monkey
frogger
3x1:00 (1:00 rest interval between) monkey
stretch

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Sep 23, 2018 10:40 pm

friday
sauna/stretch

Saturday
walk - bike path 4.20 (avg pace 15:50)
joint mobility/warm up
P-bars
tuck swing to top plank - 4x8
assisted shoulder stand (on each leg) 3x:15+
tuck swings - 4x8
inverted press - 4x8
dive bombers -4x8
practice -
bear - 5 mins
monkey -5 mins
frogger - 5 mins
intervals - 3x1:00/1:00 rest frogger
stretch

Sunday
walk - bike path 4.0 (easy pace)
mobility/warm up
practice:
Bear Transition Practice: 5:00
- Bear to Bear
- Bear to Monkey
- Bear to Frogger
Frogger Transition Practice: 5:00
- Frogger to Frogger
- Frogger to Monkey
- Bear to Frogger to Monkey
Monkey Transition Practice: 5:00
- Monkey 180
3 x 1 minute
1 minute rest between rounds
Perform Bear, Monkey, Frogger alternating between each movement
stretch/sauna

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Mon Sep 24, 2018 10:49 pm

joint mobility/warm up
P-bars
plank push ups - 6x8
plank jump to dip - 4x8
battle ram - 5x8
L-sit - 3x:15
mnt climbers -4x5/5
Run/walk - 2.40
sauna

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Tue Sep 25, 2018 11:28 pm

walk - bike path 2.0 (easy pace)
joint mobility/warm up
10 minutes
Take breaks as needed. Bent Arm Bear
5 x 1 minute
1 minute rest between rounds
• Bear*
• Monkey*
• Frogger*
Hold for 60 sec. each • Cobra
• Lunge Stretch
Hold 30 sec. per side 3 Point Bridge
sauna/hot tub

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Sep 27, 2018 9:54 pm

Weds
joint mobility/warm up
p-bars
tuck swing to top plank - 4x8
assisted bent arm shoulder stand - 3x:15 (both legs)
tuck swings - 4x8
inverted press - 5x8
dive bombers - 4x8 1x6
sauna

Thurs
walk - bike path 2.25
joint mobility/warm up
10 minutes
Take breaks as needed. Monkey 180°
5 x 1 minute
1 minute rest between rounds
• Bear*
• Monkey*
• Frogger*
Hold for 60 sec. each • Cobra
• Lunge Stretch
Hold 30 sec. per side 3 Point Bridge
sauna

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Fri Sep 28, 2018 10:01 pm

Joint mobility/warm up
P-bars
plank push ups - 4x5
plank jump to dip -4x5
battle ram - 4x5
L-sit - 1x:20
mnt climbers -4x5/5
sauna/hot tub

~
Shepard's Spring 50k tomorrow - generous cutoff time so mainly getting in the miles and time on my feet.
Much needed distance workout.

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Sun Sep 30, 2018 10:25 pm

Sat
walk - road/trail 12.50
pm
walk - trail 3.0

Sunday
Joint mobility/warm up
P-bars
tuck swing to top plank - 5x8
assisted bent arm shoulder stand - 3x:25 (both legs)
tuck swings - 5x8
inverted press - 5x8
dive bombers - 5x8
pm
walk - bike path 6.05 (easy pace)
10 minutes total.
Take breaks as needed. • High Frogger
• Backwards Frogger
5 x 1 minute
1 minute rest between rounds
• Bear*
• Monkey*
• Frogger*
Hold for 30- 60 sec. each • Frogger Stretch
• Cobra
• Lounge Chair Stretch
sauna/cold shower

~
race was a wash, literally. Course flooded over in chest deep water in some spots and
rerouted. So called it a day at 12.50 and went to the AT for 3+ in the mountains.

Ericc
Sgt. Major
Posts: 4469
Joined: Wed Jan 10, 2007 1:51 am

Re: Training log

Post by Ericc » Thu Oct 04, 2018 10:25 pm

couldn't access this page for a few days but training as usual.
Thurs
Warm up/joint mobility
P-bars
tuck swing to top plank - 6x8
assisted bent arm shoulder stand - 3x:25 (both legs)
tuck swings - 6x8
inverted press - 6x8
dive bombers - 6x8
pm
walk - bike path 3.0 (easy pace)
sauna

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