Showing posts with label Tempo Run. Show all posts
Showing posts with label Tempo Run. Show all posts
12 August 2009
05 June 2009
Saturday, 06 June 2009
0500: Military PT Training
Push-Ups 15/5/5/5; 4 laps 09:31:28
0600: 20 oz Whey Protein; Multivitamin; Probiotic; Ubiquinone
1000: 20 oz Whey Protein
1400: Handful of Pecan Halves
1700: Kettlebell/Martial Arts Training
15 minute clean practice; 5 minute get-up workout
1800: 2 scrambled eggs w/ hot sauce; 1/2 cup oats; Multivitamin; Digestive Enzymes
Push-Ups 15/5/5/5; 4 laps 09:31:28
0600: 20 oz Whey Protein; Multivitamin; Probiotic; Ubiquinone
1000: 20 oz Whey Protein
1400: Handful of Pecan Halves
1700: Kettlebell/Martial Arts Training
15 minute clean practice; 5 minute get-up workout
1800: 2 scrambled eggs w/ hot sauce; 1/2 cup oats; Multivitamin; Digestive Enzymes
Friday, 05 June 2009
0500: 30 Sit-Ups, Ran 3 laps in 06:23
--tomorrow's goal: 20 Push-Ups (finish 30); run 4 laps in 08:40 (jog/run to finish 8 laps)
0600: 20 oz Whey Protein; Probiotic; Multivitamin
1000: 20 oz Whey Protein
1400: handful of pecan halves
1700: 10 minute practice kettlebell cleans; 12 minutes kettlebell swings workout; 10 repetitions of all white belt hapkido techniques on each side
1800: small salad w/vinaigrette dressing; bowl of ground turkey/kidney beans/salsa; Digestive Enzymes; Multivitamin
-----
I'm focusing on tempo runs until the end of the quarter. My goal time per lap is 02:10; every time I make my goal time, I increase my number of timed laps by one. After my timed laps, I alternate jogging and running laps without timing, until I finish two miles.
I'm already getting 30 sit-ups per day; I have to focus on getting 30 push-ups. I'm using very strict form and touching my chest to the floor with each rep, and it's actually more difficult than it sounds. I'm doing three maximum sets on each push-up day until I can do 30 consecutive in my first set.
My kettlebell training continues; although there is a study that demonstrates that kettlebell training should significantly benefit my APFT score, I haven't found that to be the case. I haven't discontinued the training, but I'm making it a distant third in priority.
My slightly higher priority, although still far below my APFT training, is hapkido. My training partner is getting deployed, and my friend in Kansas City probably is, too. I need to start being serious about getting to the Sunday night classes my friend offers here in town.
--tomorrow's goal: 20 Push-Ups (finish 30); run 4 laps in 08:40 (jog/run to finish 8 laps)
0600: 20 oz Whey Protein; Probiotic; Multivitamin
1000: 20 oz Whey Protein
1400: handful of pecan halves
1700: 10 minute practice kettlebell cleans; 12 minutes kettlebell swings workout; 10 repetitions of all white belt hapkido techniques on each side
1800: small salad w/vinaigrette dressing; bowl of ground turkey/kidney beans/salsa; Digestive Enzymes; Multivitamin
-----
I'm focusing on tempo runs until the end of the quarter. My goal time per lap is 02:10; every time I make my goal time, I increase my number of timed laps by one. After my timed laps, I alternate jogging and running laps without timing, until I finish two miles.
I'm already getting 30 sit-ups per day; I have to focus on getting 30 push-ups. I'm using very strict form and touching my chest to the floor with each rep, and it's actually more difficult than it sounds. I'm doing three maximum sets on each push-up day until I can do 30 consecutive in my first set.
My kettlebell training continues; although there is a study that demonstrates that kettlebell training should significantly benefit my APFT score, I haven't found that to be the case. I haven't discontinued the training, but I'm making it a distant third in priority.
My slightly higher priority, although still far below my APFT training, is hapkido. My training partner is getting deployed, and my friend in Kansas City probably is, too. I need to start being serious about getting to the Sunday night classes my friend offers here in town.
09 January 2009
Friday, 09 January 2009
0800 Relaxation Response (20 minutes)
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
06 October 2008
Tuesday, 07 October 2008
Bodyweight: 213.8 %fat: 30.0
0500 Strength Training
6 Pull-Ups (Partials), 30 Crunches
Kettlebell Workout (35 lbs):
Right Arm Swing x10, Left Arm Swing x10 (Repeat)
Right Arm Clean & Press x5, Left Arm Clean & Press x5 (Repeat)
05 minute stretching
0545 Relaxation Response
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1430 Endurance Training
2 mile Tempo Run 19:26
15 minute stretching
1730 Meal IV Long John Silver's fish platter
2200 Self-Hypnosis (6 OXO)
I seriously overdid it with the kettlebells this morning. I went to sleep almost as soon as I got home; I went out for dinner, came home, and went back to bed. My run time was really slow today, also--but part of that is because I'm running in muddy gravel, on a hill.
0500 Strength Training
6 Pull-Ups (Partials), 30 Crunches
Kettlebell Workout (35 lbs):
Right Arm Swing x10, Left Arm Swing x10 (Repeat)
Right Arm Clean & Press x5, Left Arm Clean & Press x5 (Repeat)
05 minute stretching
0545 Relaxation Response
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1430 Endurance Training
2 mile Tempo Run 19:26
15 minute stretching
1730 Meal IV Long John Silver's fish platter
2200 Self-Hypnosis (6 OXO)
I seriously overdid it with the kettlebells this morning. I went to sleep almost as soon as I got home; I went out for dinner, came home, and went back to bed. My run time was really slow today, also--but part of that is because I'm running in muddy gravel, on a hill.
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