Training Log to Immortality

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

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Mickey O'neil
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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Jul 07, 2019 9:44 pm

7.3.19

1. Rode Briar Chapel x 1 hr 21 min @ 9 miles

7.4.19

1. Rode Brumley with Jax x 1 hr 39 min @ 7 miles

7.5.19

1. Rode Briar Chapel x 1 hr 37 min @ 11 miles

7.7.19

a.m.
1. Quick birthday ride at Briar Chapel x 1 hr 28 min @ 10 miles

afternoon:
2. Swenson 45' Ashtanga Short Forms

3a. JS Band Pullaparts: monster mini x 4s x 12r
3b. Ab Wheel Rollouts: 4s x 12r

4. JS Shoulder Traction

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Mickey O'neil
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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jul 09, 2019 11:58 pm

7.9.19

1. Baptiste "Journey Into Power" x 1 hour

2. Face Pulls: JS monster mini x 5s x 10r

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jul 17, 2019 12:45 am

Had NCDOT/ACI Concrete School for 3 days last week, which was pretty intense and required a lot of studying, so no training for most of the week.

7.14.19

a.m.

1. Rode San-Lee trails x 1 hour 37 min. @ 9.3 miles.

2. Stopped by Ratchet trail on the way home and rode 1 hour x 6 miles.

So about 1.5 miles into my San-Lee ride I got to a 4 foot drop I've done a bunch of times before and went off of it, landed squirrely and ended up going over the bars. When I landed, my left knee slammed into a rock. It hurt like hell, and there was a good amount of blood, but I could still walk and pedal, so I finished out the ride and then stopped in Pittsboro and rode part of Ratchet trail. Well, once I got home and cleaned the wound really good I realized there was a small hole in the skin over my knee cap which I could see through down to my knee cap. After about 2 hours of deliberation I decided to go to the ER. Ended up getting a tetanus shot, a couple of stitches to close the hole, and a week of antibiotics. X-rays confirmed nothing broken. I should be good to go in a couple of weeks.

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Re: Training Log to Immortality

Post by newguy » Wed Jul 17, 2019 12:52 am

Mickey O'neil wrote:
Wed Jul 17, 2019 12:45 am
Well, once I got home and cleaned the wound really good I realized there was a small hole in the skin over my knee cap which I could see through down to my knee cap. After about 2 hours of deliberation I decided to go to the ER. Ended up getting a tetanus shot, a couple of stitches to close the hole, and a week of antibiotics. X-rays confirmed nothing broken. I should be good to go in a couple of weeks.
That sucks! Take it easy and recover well.
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jul 17, 2019 12:54 am

newguy wrote:
Wed Jul 17, 2019 12:52 am
Mickey O'neil wrote:
Wed Jul 17, 2019 12:45 am
Well, once I got home and cleaned the wound really good I realized there was a small hole in the skin over my knee cap which I could see through down to my knee cap. After about 2 hours of deliberation I decided to go to the ER. Ended up getting a tetanus shot, a couple of stitches to close the hole, and a week of antibiotics. X-rays confirmed nothing broken. I should be good to go in a couple of weeks.
That sucks! Take it easy and recover well.
Thanks!

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Jul 18, 2019 8:17 pm

7.17.19

Just trying to do a little something while me knee heals.

1a. Face Pulls: JS light band x 5s x 10r
1b. Straight Leg Sit-ups: 5s x 10r

2a. JS band pullaparts: monster mini x 3s x 12r
2b. broomstick shoulder dislocates: 3s x 10r

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Jul 22, 2019 1:40 pm

7.21.19

1. Afternoon hike. No problems with the knee. I get stitches taken out tomorrow so I plan on resuming my normal routine (yoga, cals, riding).

https://www.strava.com/activities/2552065488

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jul 23, 2019 11:58 pm

7.23.19

1. Did the following shoulder flexibility routine.

[youtube]https://youtu.be/R0J_aPs-Jgo[/youtube]

2. Then did newguy's YRG based squat sequence + balance + 3 BW Squats routine. Just once through.

Mountain
hip hinge to bent leg bar back, push hips back and really try to stretch ass and hamstrings, straighten
diamond cutter
mountain
forward bend - while holding ankles bend and straighten knees a few times
diamond cutter
mountain
bent leg bar back - while in bar back bend and straighten knees a few times working into a straight leg bar back
diamond cutter
mountain
drop to catcher
from catcher drop hips into deep squat (depending on how loose I am this can take a few "bounces" of the hips.)
lift hips and reach forward, stretching the back
drop hips again trying to go deeper
thunderbolt - hold at parallel for a beat, drop while in thunderbolt, rise again and hold at parallel
straighten legs while dropping into forward bend
diamond cutter
mountain
(This is essentially the opening routine from the book)
Then one leg balance knee to chest - from knee to chest while on one leg extend the leg back and bend forward, standing three legged dog, fingertips lightly on ground, then straighten back up and bring knee to chest (sort of like a one leg deadlift with the knee ending at the chest.) repeat twice (three total.)
Mountain
Do the same with the other leg
Mountain.
Three deep, slow and smooth squats

Got stitches taken out today. Knee feels fine walking and going up and down stairs, but when jumping up and down there is still some pain. Also, there is pain when kneeling on it. Was told this is to be expected as there is still some slight swelling, but it shouldn't be much longer until I'm back to 100%. It shouldn't impact my riding too much, which is good since I'm heading to WNC this weekend to do some riding in Boone at Rocky Knob and Beech Mountain to ride the updated Emerald Outback trails.

*For some reason I can't get the damn YouTube link to work. Never had this problem before.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Aug 05, 2019 7:31 pm

Okay, I've been super slack with logging my training. I haven't really gotten back to yoga full bore, but have been doing a little bit. It's mostly been riding trails and working with my daughter on her tennis. I plan on getting back to a regular schedule this week. I have been giving serious thought to doing Furman's "The Garage Workout". That way I will be able to still do my yoga, but also work some lifting back in. I will more than likely sub riding for the running, but probably not on the scheduled run days as I can usually only ride on the weekends.

https://medium.com/@physicalstrategies/ ... 5d1ac61953

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Re: Training Log to Immortality

Post by riotboo » Mon Aug 05, 2019 9:54 pm

How was the riding in Boone?

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Aug 06, 2019 12:24 am

riotboo wrote:
Mon Aug 05, 2019 9:54 pm
How was the riding in Boone?
It was really good. I love Rocky Knob! I drove to Beech Mountain and rode the Emerald Outback trails one morning. Good stuff! I hope to make a trip soon to ride the imaginary Wilson Creek trails. Haha!


8.5.19

The Garage Workout

1. Daily Dozen

2a. KB Clean & Press: 16kg x 2s x 2-3-5
2b. BW Pullup: 2s x 2-3-5

3. JS Flexibility, JS Shoulder Traction

Starting out slow and easy.

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Aug 07, 2019 12:24 am

8.6.19

Day 2 of The Garage Workout - Running and Yoga; just yoga today

1. YRG 20 minute workout

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Aug 09, 2019 12:32 am

8.8.19

Garage Workout - Day 3

warmup - 3 rounds
-Hanging Knee Raise x 10 reps
-Founder Pose x 60 seconds

1a. 2H Swing: 24kg x 2s x 10-15-25-50
1b. Hindu Pushup x 2s x 10r

The program calls for 5 rounds but I was pushed for time tonight.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Aug 12, 2019 12:20 am

8.10.19

1. Rode Briar Chapel x 2 hours 52 minutes @ 18 miles

8.11.19
Garage Workout Day 4

a.m.
1. Daily Dozen

2a. KB C&P" 16kg x 3s x 2-3-5
2b. Pullups: bw x 3s x 2-3-5

3. Stretching, JS Shoulder Traction

afternoon:
after yard work..

4. Quick ride at Briar Chapel x 1 hour @ 8 miles

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Aug 14, 2019 12:04 am

8.13.19

Garage Workout - Day 6

1. Daily Dozen

1a. Hanging Knee Raise: 3s x 10 reps
1b. Founder Pose: 3s x 60 seconds

2a. 2H Swing: 24kg x 3s x 10-15-25-50
2b. Hindu Pushup: 3s x 10r

3. JS Shoulder Traction

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Aug 16, 2019 1:16 am

8.14.19

Garage Workout

warmup: practiced tennis with my daughter for about 1.5 hours

1a. KB Clean & Press: 16kg x 4s x 5-3-2
1b. Pull-ups: 4s x 5-3-2

Reversed the rep scheme tonight. Not sure which I like better.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Aug 19, 2019 12:26 pm

I did something on 8.15.19 but can't remember and don't have my notebook with me. Anyway...

8.18.19

1. Rode Briar Chapel trails x 1 hour 43 minutes @ 11 miles. Humid as hell. I was drenched through my underwear and socks. Just dripping.

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