a HIGHLY tactical log

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

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a HIGHLY tactical log

Post by odin » Fri Jan 30, 2009 7:22 pm

A belated start due to a self-imposed internet fast for a month; wanted to get out of the habit of mindlessly re-reading tired old shit and generally wasting time. Decided I'm going to allow training logs though as they are 'productive'.


The Goals

1. all round health & wellness, and all that entails....
2. retain ability to potter about in the mountains (climbing, hiking, scrambling, biking) on a semi-regular basis
3. retain ability to do my job without injury
4. develop a fluid, complete primary series practice. No time limit on this.
5. look pretty. er.



January recap:

-aim was to get back in the swing of sensible training for all round health after the christmas excesses
-timed sets for KB's and ashtanga were the tools of choice, some rowing and running was added in on an ad hoc basis
-diet has been gradually refined into a no-s kind of affair.


KB approach:

I was doing 1 day with the 32kg, and 1 or 2 with the 16, past two workouts ran like this:


27-01-09


Am: KB’s, heavy – 32kg
1. warm up – JM + light drills
2. OAJ – 32kg x 1:30 R+L @ 14 rpm (21 reps each arm) w/2:00 rest
3. Snatch – 32kg x 1:15 R+L @ 14 rpm (16 reps each arm) w/2:00 rest
4. OALC – 32kg x 1:00 R+L @ 8 rpm w/2:00 rest
5. Swings – 32kg x 1 x 25R+L




29-01-09

Pm: KB’s, 16kg level 7 (ii)
1. warm up – JM + light drills
2. OAJ – 16kg x 2.30L+R @ 18 rpm w/2:00 rest
3. Snatch – 16kg x 2:30L+R @ 18 rpm w/2:00 rest
4. OALC – 16kg x 2:30L+R @ 11 rpm w/2:00 rest
5. swings – 16kg x 120 reps total, switch every 20 reps



Most days I'm doing the ashtanga primary series.



Plan for February:

-continue to refine and improve an almost daily yoga practice. This is my priority.

-add a 2nd lighter KB workout to the mix - same format but different exercises. I want more endurance-strength and 'CV' work and less heavy stuff which seems to add unwanted hypertrophy, (I aint a wannabe skinny metro, but I can't be arsed buying new clothes and I put on size quickly, plus I dig on stuff like climbing which is easier at a low weight)

-hit the hills for some hiking/scrambling type stuff

-to stay consistent to the plan and review at the end of the month






Some assorted events in 2009

-May/June - 24 hour mountain 'race', (actually an event as opposed to a competitive race)
-September - 10 mile weighted ruck race - need to do this in 1hr 40, 16kg load.



Rough Seasonal Periodisation

-winter/early spring - yoga, achyballz, a little running
-spring - yoga, running, maintenance achyballz
-summer - yoga, running, outdoor activities - couple of events
-Autumn/Late - yoga, achyballz, maintenance running
Last edited by odin on Thu Jul 02, 2009 6:33 pm, edited 9 times in total.
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Re: 09

Post by odin » Fri Jan 30, 2009 7:29 pm

30-01-09

5:00 Am: 90 mins ashtanga practice

-8 x sun salutation 1, adding 5 hindu push ups on the final 3 salutations
-5 x sun salutation 2
-full standing series
-full seated series, with a full vinyassa in between each new posture, and a half vinyassa in between each side. I add a supported planche and some frog stand work in the hand balance section following the boat pose....
-full finishing sequence including freestanding headstand
-pranayama & corpse




No KB's today.
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Re: 09

Post by Mickey O'neil » Fri Jan 30, 2009 10:10 pm

How's it going odin? I've been wondering where you've been. You doing alright?

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Re: 09

Post by odin » Sat Jan 31, 2009 11:39 am

hey up mate - like the name change - is Mickey O'Neill permanently dead or will he get resurrected? Yeah I'm pretty good cheers, slowly building back some momentum after a few hiccups at the end of last year, (lack of focus as opposed to hiccups I guess).

How's your training going?
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Re: 09

Post by Mickey O'neil » Sat Jan 31, 2009 2:19 pm

Name change is just temporary. I'll switch back to Mickey at some point. Training is going good although I pulled my calf or something like that yesterday doing some trail running so I'm trying to figure out how to rehab that. I'm on a power and conditioning gs prep program right now for 3 months then it's on to putting in more time with the bells. I'm taking a different approach to gs training. Figure it can't hurt and it'll be interesting to see how this approach works.

You still on the same path as far as training? What have you been up to? Just taking it easy? How's married life?

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Re: 09

Post by odin » Sat Jan 31, 2009 2:42 pm

yeah I spotted you been doing some running, gonna do any races? I'll recommence a bit once it gets warmer here, knees don't like the cold so much....

RE training, yeah I guess I'm still prioritising health and all that goes with it, & got back into the yoga. Got a few trips into the mountains planned this year too, so some weighted rucking will be in order at some point, (may have to pick your brains about that - you used this a bit last year didn't you?) but for now I'm seeing how far I get with timed sets and ashtanga. It's getting me lean, but i've not 'pressure tested' it yet with anything fitness-wise.

Married life surprisingly isn't so much different to non-married life. I guess going out together for 15 years before you get hitched can do that... Shit, we've wasted our youths.


Today's training:

31-01-09

Saturday = rest day from yoga

KB workout 2:

1. warm up – JM
2. OALC – 16kg x 20 mins @ 10 rpm, swap hands every minute
3. OA swings – 32kg x 100 reps, swap hands every 10 reps
4. stretching – 5 mins



This will be my alternative workout. May do it with the 32 now and then.
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Re: 09

Post by Mickey O'neil » Sat Jan 31, 2009 2:58 pm

If I can find one in my area I plan on doing a mountain bike/trail run race. I guess you call them offroad biathlons? Anyway, I'm not going to train specifically for it. The running I'm doing right now is done 2x a week for recovery purposes.

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Re: 09

Post by odin » Mon Feb 02, 2009 12:37 pm

yeah off-road duathlons - I did one in 2007, was the best and toughest thing I've ever done, really good fun. Can't recommend them highly enough, although you may want to do a little specific mountain bike training for skills if you do one. I underestimated this bit....



Past 2 day's training:

01-02-09

Sunday, in between nights…

Afternoon: 15 mins yoga – sun salutations + some pranayama



Evening, (at work): Extra conditioning

1. warm up – light KB drills
2. rower – 25 mins, mixed pace, 6000m total
3. weighted step ups – 10 mins, mixed drills
4. stretching – 5 mins






02-01-09

Am: 90 mins ashtanga practice
-8 x sun salutation a), with 5 hindu push ups added into the last 3
-5 x sun salutation b)
-full standing series
-full seated series with full vinyassa between asanas, half vinyassa between sides.
-extra hand balances after boat posture
-Rolled out of final hip openers and plyo-push upped my way back to the front of the mat
-full finishing routine




Diet:
1. oats, banana, semi-skim milk
2. broad bean, sweet potato and mixed vegetable soup.
3. tomato and mushroom gnocchi with low fat mozzarella.






The week’s goals

1. strict No-S Mon-Fri – NOT mon-fri afternoon!
2. yoga x 5 practices - done
3. KB’s x 2 practices – one at work, one at home minimum - done
4. no booze
5. do a row or run - done
Last edited by odin on Thu Feb 05, 2009 5:32 pm, edited 1 time in total.
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Re: 09

Post by Mickey O'neil » Mon Feb 02, 2009 3:48 pm

Yeah, I definitely plan to do quite a bit of riding regardless if I find a duathlon to compete in. That's one of my goals, to get back to riding again. I've got a sweet ass singletrack/jumping bike that has just been sitting for well over a year.

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Re: 09

Post by odin » Tue Feb 03, 2009 1:04 pm

03-02-09



Am: KB’s, 16kg level 7 (i)

1. warm up – JM + light drills
2. OAJ – 16kg x 2:30 L+R @ 18rpm w/1:00 rest
3. Snatch – 16kg x 2:30 L+R @ 18 rpm w/1:00 rest
4. OALC – 16kg x 2:30 L+R @ 12 rpm w/1:00 rest
5. swings – 200 reps total, switch hands every 20 reps


Comments
RPE of around 6. Feels like low volume, but I want it to stay that way for now.




Pm: 75 min Ashtanga class



Diet:
1. oats, skim milk, banana
2. squash, parsnip, onion and turmeric soup.
3. chickpea curry, veggies, low-fat naan.
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Re: 09

Post by odin » Wed Feb 04, 2009 11:39 am

04-02-09

Am: 100 mins ashtanga practice

Same practice I normally do, either I went slower or I've not noticed the time in previous sessions…. Jump backs getting better/smoother.




Pm: KB practice session
-snatches – 16kg x 7 sets of 5L+R
-push presses – 16kg x a few sets of 5
-jerks – 16kg x a few sets of 5
-one arm cleans – 16kg x about 50 reps total, swapping hands every 5 reps

Very light and easy session, just taking advantage of the Mrs being out…




Diet:
1. oats, blueberries, ½ apple, ½ banana, semi-skim milk
2. squash, parsnip, onion and celery soup. Wholewheat roll.
3. Open bean lasagne. Rocket salad.
Last edited by odin on Thu Feb 05, 2009 8:50 pm, edited 1 time in total.
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Re: 09

Post by odin » Thu Feb 05, 2009 5:31 pm

05-02-09

Am: 100 mins ashtanga practice

Nice fluid session. Getting a little better at the floating back thing.





Pm: KB’s, 1 arm long cycle

1. warm up – JM + some drills with the 32
2. OALC – 16kg x 16 mins @ 10 rpm, swap hands every 2 mins
3. Health snatch – 32kg x 3 sets of 5L, 5R





Shouldn't have bothered with the practice session last night - felt unduly tired today.



Diet:
1. oats, ½ banana, ½ apple, blueberries, skim milk
2. mixed vegetable and bean soup.
3. butternut squash risotto.
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Re: 09

Post by odin » Fri Feb 06, 2009 7:20 am

06-02-09

5:00 Am: 90 mins ashtanga

An easy practice to end the week; usual standing sequence, abbreviated seated sequences and additional pranayama practice at the end.






Diet:
1. oats, ½ banana, 12/ apple, skim milk
2. squash, onion and celery soup.
3. mixed bean tortilla wraps.
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Re: 09

Post by odin » Sat Feb 07, 2009 6:55 pm

07-02-09

Saturday = rest day from yoga

8:00 am, work gym: KB’s 16kg Level 7 (ii)
1. warm up – JM + light drills
2. OAJ – 16kg x 2:30 L+R @ 20 rpm w/1:00 rest
3. Snatch – 16kg x 2:30 L+R @ 18 rpm w/1:00 rest
4. OALC – 16kg x 2:30 L+R @ 11 rpm w/1:00 rest
5. Swings – 16kg x 160 reps, swap hands every 40 reps
6. Jump squats – 15kg vest x 100 reps total




5:00 pm, at work: Extra conditioning

rower x 5 x 500m w/1:00 rest
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Re: 09

Post by odin » Sun Feb 08, 2009 12:09 pm

08-02-09

Am: yoga
Sun salutation variation x 3+3:
-adding 5 Dands at the downward dog pose
-adding 10, slow Bethaks after the final pose, maintaining ujayi breath throughout.
-added pranayama at the end.


Pm: 4 mile walk



The week’s goals

1. yoga x 4+
2. Kettlebells x 2+
3. at least one run or row
4. No S until I go away
5. No booze until I go away…

6 weeks without so much as a beer now – possibly the longest I’ve done since I turned 18. I go away for a week in the hills this friday though, so I imagine I'll break the fast...
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Re: 09

Post by odin » Mon Feb 09, 2009 3:05 pm

09-02-09

Moon day = no yoga

Pm: KB’s, Long cycle

1. warm up – JM + light drills
2. OALC – 16kg x 20 mins @ 10 rpm, swap hands every 2 mins
3. Swings – 32kg x 100 continuous reps, swap hands every 10 reps




Comments
I'm going to be interested next week to see how this KB focus has affected my endurance in terms of other activities - hiking or running for example. On my return I may have to start thinking about reintroducing some running to make me fit for the various mountain excursions I want to do in the summer. I aint sure 10-20 minute birdball sets will cut it completely for this. That said, I am actually enjoying my training, which is key.




Diet:
1. oats, banana, semi-skim milk
2. carrot, celery and potato soup.
3. mixed lentil and vegetable dhal.
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Re: 09

Post by odin » Tue Feb 10, 2009 9:52 am

10-02-09


Am, work gym: Conditioning
1. warm up – a little JM
2. row 5k – 19:30 secs, pr
3. stretched out lower back

This was hard work, although some poor technique and strategy probably added an extra 30 secs on top of a theoretical true best effort. Sun is shining today though, so I think running will replace rowing in the next few weeks.



Noon: 3 mile walk



Evening: 75 min ashtanga class





Diet:
1. oats, banana, semi-skim milk
2. sweet potato and borlotti bean soup.
3. fresh pasta with mixed vegetables.
Last edited by odin on Wed Feb 11, 2009 11:06 am, edited 1 time in total.
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Re: 09 - Ashtanga + other stuff

Post by odin » Wed Feb 11, 2009 11:05 am

11-02-09


Am: 100 mins ashtanga practice

Usual routine, working on lifting and floating through vinyasas at present.





Reference note: I weighed 13.25 stone this morning on home scales, (these tend to weigh a bit heavy).


Diet:
1. oats, ½ pear, ½ apple, skim milk
2. parsnip & sweet potato soup.
3. Chickpea and vegetable curry.
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Re: 09 - Ashtanga + other stuff

Post by odin » Thu Feb 12, 2009 12:36 pm

Am: 90 mins ashtanga class, Mysore style

This was a self-practice class. Very good addition to the week – will be doing more of these on my return from my trip away.






Noon: KB’s, Level 9 (i)

1. warm up – JM + light drills
2. OAJ – 16kg x 3:00 L+R @ 20 rpm w/2:00 rest
3. Snatch – 16kg x 3:00 L+R @ 18 rpm w/2:00 rest
4. OALC – 16lg x 3:00 L+R @ 10 rpm w/2:00 rest
5. Swing – 16kg x 160 reps, swap hands every 40 reps


Diet:
1. oats, ½ banana, pear, skim milk
2. split pea and sweet potato soup.
3. vegetable chilli.
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Re: 09 - Ashtanga + other stuff

Post by odin » Thu Feb 12, 2009 12:48 pm

Some reflections on GS-do as a training method for general health/fitness;


Although I only started recording these workouts a couple of weeks back, I've now been doing around 7 weeks total using the timed sets, AKC-style method. For someone with very general health & fitness goals, (see above) here are my first impressions....


Positives:
-time efficient – thus a good match with yoga, which is time intensive…
-hits a lot of physical attributes in one session
-strength-endurance is relevant to my work
-grip and lower back are the missing physical aspects of my yoga practice
-no injuries or unusual stiffness due to training as yet, (although I feel I need this coming week off)
-slowly making me leaner, (diet + yoga helps too, no doubt)
-doesn’t require you to go outside in the cold! A useful winter training method
-incremental, quantifiable progression - as opposed to yoga which is more qualitative.




Negatives:
-not leaning me up as quickly as other modes have in the past
-cardiovascular effect not as pronounced as other modes(?? - I'm going off a very vague barometer here: 'feel'. I guess I'll find out next week when I hit the hills the general carryover)
-movements can get a bit mundane... This is what attracts me to the possibility of introducing some club-bell work; more sophisticated, creative movements... maybe.
-fuck all sizzle. See above.




As far as the specifics of my own approach go, I am convinced I was right to back off the 32 and to use this just for skill work or swings. The 16 entails longer sets, and actually allows more tonnage, which is useful for fat-loss (I think) and builds more muscular endurance. The 32 is good to work in maybe later in the year if all this yoga and lentils makes me emaciated. A month of short (under 3 min) sets + a caloric surplus made me accumulate a little muscle.

The long cycle I have opted for on alternate sessions however is pretty easy. I think I may drop one of these in favour of a 2 arm long cycle, density style with the 16’s... Unless I go ahead and buy the clubs, which I would use on this day instead.


Decisions decisions... I'll mull over this a bit before I commit. Either way, I will stick to the 2 main workouts as listed above for at least another month.


EDIT: I've now ordered 2 clubs, so when I get back it'll be the workout above alternated with some club practice. Just scouring youtube for a few movements to work on.
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Re: 09 - Ashtanga + other stuff

Post by odin » Fri Feb 13, 2009 11:20 am

13-02-09

Am: 100 mins ashtanga practice

Working on hand balances




Diet:
1. oats, ½ banana, apple, semi-skim milk
2. split pea soup.
3. going away…. Dunno yet.





That's me done for a week now - going away to do some walking and maybe a bit of running in the Black Mountains. Plus some ale-swigging and relaxation, obviously. Even the most self-disciplined bean-eating, yoga-doing, weight-swinging, anal retentive needs some downtime, to paraphrase some IGX wise man.
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Re: 09 - Ashtanga + other stuff

Post by Mickey O'neil » Fri Feb 13, 2009 12:39 pm

Have fun odin and drink a few brews for me.

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Re: 09 - Ashtanga + other stuff

Post by odin » Sat Feb 21, 2009 11:01 am

Gnome of Death wrote:Have fun odin and drink a few brews for me.

cheers - I did; it probably had the highest concentration of micro-breweries I'm ever likely to find. I was a bit of a lightweight though - they were my 1st beers of 2009, but they were bloody good.

Anyway, as to the week;

A week spent marching oop hill and down t’dale. Did 4 or 5 hikes of differing lengths, between 5 and about 10 miles around the various paths and tracks which criss-cross this part of the world. Hills were all around 1000-1400ft or so, but you go up and down a few each times, so in terms of physical effort there wasn’t a lot of difference between this and my preferred mountain treks. Dragging the wife into Scotland or Snowdonia in February isn't very responsible though, especially given the recent snow and various fatalities there have been up there. Liking my new ruck sack though - weighted rucking is the thinking man's running.

I also did 2 runs – a 5 or 6 mile one and a 3 and a bit mile one, both of which included quite the steepest and longest hills I’ve ever tackled on a run. The pace won’t be cause for concern to any bona fide fell runners, but I never stopped running, even on the 20+ minute ascents which was pleasing.

I had wanted to see this week if yoga, timed sets plus the odd bit extra were enough to allow me to enjoy my outdoor activities. They definitely are. One thing I noticed during the runs is that I have an improved ability to stay relaxed under pressure; even when my HR was maxing out I was able to stay mentally and physically quite chilled out - I was actually enjoying the experience. If I were to ever compete in a running race then obviously some specific training would be undertaken, but as a baseline for non-competitive, but strenuous activities I think I’ve hit a good stride….


Anyway, I've got back home to my 2 new club-bells, so I'm gonna get to grip with those later this afternoon.
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Re: 09 - Ashtanga + other stuff

Post by odin » Sat Feb 21, 2009 5:02 pm

21-02-09


Saturday = no yoga




Pm: Clubs – 1st session

Warmed up with some JM, then had a play with my 2 new 15kg clubs. After a bit of messing on, these are the movements I will focus on initially:

1. 2 handed cast
2. assisted mill
3. Barbarian squat
4. double swing

A few observations;

-15kg – as predicted – is heavy. I’m gonna have a bruised shoulder blade from trying to do some mills straight off.
-This is incredibly grip intensive – much more so than KB’s. I thought this would be a light, fluid session in comparison to my kb timed sets, but initially this will be low rep skill stuff while my grip improves.
-when you get into a rhythm things like barbarian squats and 2 h casts are a pleasure to do.

I’m gonna alternate these sessions with my timed sets for a month or so I reckon, and just practice those 4 movements for a set amount of time. No point in making quantitative goals until I’ve got better at the movements.





Diet:
1. oats, sultanas, blueberries, water
2. leek, celeriac and shallot soup. 1 thick slice wholemeal bread.
3. Gnocchi, tomatoes, peppers, mushrooms, low fat mozzarella
4. Drinks: black coffee, white tea, cocoa.
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Re: 09 - Ashtanga + other stuff

Post by odin » Sun Feb 22, 2009 7:28 am

22-02-09


5:00 am: 90 mins ashtanga



Diet:
1. oats, blueberries, sultanas, 1/2 apple, a few almonds
2. leek, celeriac and shallot soup. 1 slice wholemeal bread.
3. chickpea and vegetable curry.
Don't try too hard, don't not try too hard

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