a HIGHLY tactical log

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Mickey O'neil
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Re: 2009: the practice

Post by Mickey O'neil » Thu Jun 25, 2009 11:15 am

Sounds interesting, odin. Let me know how it works out for you.

Mickey

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odin
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Re: 2009: the practice

Post by odin » Thu Jun 25, 2009 4:08 pm

Yeah, as I say, I am already suspecting 90% of the results would come simply from converting to 3 home cooked meals a day and no snacks. A year or so ago this would have been revolutionary for me, but not so much now. Will let you know if it yields anything unexpected...

Anyway, onto training:

25-06-09

8:30 am: 90 mins ashtanga, home practice


then a little walk into town to get some citric acid for the elderflowers I picked yesterday.


Diet:
1. oats, apple, banana, milk
2. pumpkin and spinach soup
3. bulgar wheat and broad bean salad, lebanese style.







I am feeling tired today - merely 4 days after holiday, not so clever. I think for these upcoming events I may have to shift to a 4x7-based protocol. As much as I dig on a daily ashtanga practice I don't think I can do that and prepare sufficiently for these races. I really don't want to start being a slave to training again, so reluctantly I may shift ashtanga to just once or twice every four days. It'll be enough to keep up the physical benefits, and for the meditative aspects I will probably still do some kind of focused breathing exercises each day anyway.
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Re: 2009: the practice

Post by odin » Fri Jun 26, 2009 6:31 am

ok, lets try this out then and see how it feels:


Edit: deleted....

26-06-09

5:30 am: 30 mins sitting meditation

Workout: Trail run, light pack (14lbs)
JM warm up
45 min run/walk
some stretches




Feels odd not doing yoga this morning. Shouldn't get so damn attached to stuff though.





Diet:
1. oats, banana, apple, milk
2. squash and bulgar wheat salad
3. mixed bean chili
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odin
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Re: 2009: the practice

Post by odin » Tue Jun 30, 2009 5:07 pm

OK, there may be some chopping and changing over the next week or 2 while I work out how best to arrange my training. Lesson 1: use a weekly template rather than going along with my work patterns. Training should enhance family life, not get me pissed off because the wife wants to spend time with me on a Sunday and I'm due to do some met-con bullshit.


Past few days have gone like this:


28-06-09

Ashtanga short form - 30 mins




29-06-09

Am: 30 mins sitting meditation

Pm: Workout, run, technique

1. warm up with 5 mins JM
2. 35 min trail run, average HR 140 bpm
3. 10 mins stretching

31 degrees C today – hard work.

Diet:
1. oats, banana, strawberries, milk
2. lentil and coriander soup
3. Feta and olive salad




30-06-09

6:00 am: cross-training, works gym

1. warm up – 10 mins JM routine

2. 3 rounds of:
a. sumo squats x 10/10
b. Iranian push ups on block x 10
c. Mountain climbers x 10
d. Back roll to v-sit x 10
e. Deck squats x 10

3. Quadra pedal movement – 3 rounds, using 30lb weighted vest:
a. Kongs
b. Sideways bounds
c. Bear crawls

4. 3 rounds of:
a. trap bar deadlift – 185lb x 7
b. dips x 7
c. chins x 7

5. trap bar farmers walks – 90kg x 3 x 50 feet


10:00 am: 30 mins sitting meditation




Diet:
1. oats, banana, apricots, milk
2. feta and tomato sandwich with whole-wheat bread
3. malaysian rice thing with egg.

2 beers: a yorkshire Square sheep ale from my favourite brewers, and an Adnams variation whose name escapes me. Beautiful.


Comments:
This workout represents too much messing about. I enjoy the tonic and mobility effects of some of the movements but I need to keep things simpler and more to the point. I think from here on cross-training days will consist of some tempo-style intervals on either the rower, in the pool or with the kettlebell, (breathing swing ladders).
Last edited by odin on Thu Jul 02, 2009 6:47 pm, edited 1 time in total.
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Re: 2009: the practice

Post by odin » Wed Jul 01, 2009 4:05 pm

01-07-09

8:30 am: JM + 30 mins sitting meditation


10:00 am: Workout, run, speed-endurance

1. JM warm up
2. 15 mins easy jog/run with some bounds, high knees and other drills thrown in
3. 8 x 100 m pick-ups, with 50m walk, 100m jog recovery
4. 10 mins jog/walk cool down
5. yoga cool down - 10 mins




Pm: some flow-fit stuff then an hours walk in the deer park with the wife after dinner...



Diet:
1. oats, apple, banana, milk
2. lentil and pumpkin soup
3. mung bean and paneer curry
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Re: 2009: the practice

Post by odin » Thu Jul 02, 2009 4:10 pm

02-07-09

8:30 am: JM, flow-fit then 30 mins sitting meditation



Noon: workout: Crosstraining, endurance/recovery swim: 40 mins

100m easy breast-stroke to warm up
12 x 50m free-style
100m easy free-style cool down



Feel nice and loose again now after a bit of tightness from the week's training. Today's workout was called 'Michael', in honour of a brother who died fighting the good fight over in LA. He was due to complete his last tour of duty later this year. Our prayers to his family. Especially Janet. I hit this extra hard for you.


Over the next few weeks the tactical-ness of this log will become apparent. Then all will crumble before me, overcome by sheer awesomeness.

Diet:
1. oats, banana, apple, milk
2. lentil and coriander soup
3. morrocan vegetable pie
4. some dates.
Last edited by odin on Fri Jul 03, 2009 4:15 pm, edited 1 time in total.
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Re: a HIGHLY tactical log

Post by odin » Fri Jul 03, 2009 4:01 pm

03-07-09

Am: flow-fit, JM + 30 mins sitting meditation




Noon: Crosstraining, strength-endurance & core strength

1. warm up – 3 rounds of:
dragon twists x 10
Iranian push ups x 10
Squat cleans to order x 10 (15kg club)
Alternate casts x 10 (same)

2. Kettlebell 2h swings, breathing ladder – 32kg x 1-20, (1 rep, 1 breath, 2 reps, 2 breaths etc)

3. Core circuit, 3 rounds:
L-sit on bars
Frog stand
Headstand leg raises
Jump into handstand

4. Yoga cool down – 10 mins





Diet:
1. oats, banana, apple, milk
2. feta and chickpea salad
3. eating out - dunno yet....
Don't try too hard, don't not try too hard

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Re: a HIGHLY tactical log

Post by odin » Sat Jul 04, 2009 6:28 pm

04-07-09

5:30 am: JM + 30 mins sitting med



6:00 am: workout, weighted run/walk with 25lb load
-full JM warm up
-60 min mix of fast march and slow run
-5 min stretching





Evening: extra workout
5 sets of 5 chins and dips at work





This workout was named Adam, after my brother who was reported missing in action after watching the Lions beat RSA earlier this afternoon. Comrades said it was getting messy by about half time, and although they urged him to pull back he pushed on with characteristic valour. He was last seen asking a policeman directions to a local brothel on Clapham high street. Fair winds brother.
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Re: a HIGHLY tactical log

Post by odin » Mon Jul 06, 2009 11:07 am

05-06-09

Flow-fit only





06-07-09

8:30 am: 30 mins sitting meditation


10:00 am: workout, run, tempo A.
-flow-fit and some running-specific JM
-10 mins easy pace run
-20 mins hard*
-15 min jog/walk cool down
-15 mins yoga

*about 5k pace – which means I did about 5k in the 20 min section. HR topped out at 170. Bit tense throughout. These are pretty rough sessions actually, not done one in over a year.




Diet:
1. oats, banana, apple, milk
2. lentil and squash soup
3. leafy salad with bulgar wheat, pistachios and parmesan
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Re: a HIGHLY tactical log

Post by odin » Tue Jul 07, 2009 10:39 am

07-07-09

6:00 am, work’s gym: workout, cross-training: strength-endurance/core

warm up:
1. JM/flow-fit
2. deadlift – 60/80/90/100kg x 5

Workout:
1. trap bar farmers carry – 100kg x 5 x 30m

2. upper body super-set x 4 sets
a. chins x 7
b. dips x 10

3. lower body super-set x 3 sets
a. high box step ups w/ 20lb vest and 12lb sandbag x 50
b. lunge jumps (vest only) x 30

4. core circuit x 2 sets


Diet:
1. oats, apple, banana, sultanas, milk
2. Greek salad
3. mung bean curry
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Re: a HIGHLY tactical log

Post by odin » Wed Jul 08, 2009 3:03 pm

08-07-09

-sitting meditation
-30 mins of flow-fit type practice


-quick walk down town



diet:
1. oats, fruit, milk
2. greek salad
3. pumpkin risotto
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odin
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Re: a HIGHLY tactical log

Post by odin » Thu Jul 09, 2009 5:10 pm

09-07-09

8:00 am: JM work + sitting meditation


Crosstraining: Indoor climbing wall

an hour or so bouldering.... simply, this does not work as a crosstraining activity, despite its seeming specificity to moutaineering. Nor does it hold any merit as a solo activity. It's time consuming and a bit dull to be honest. Climbing is a social thing for me. Still, it was worth going just to find this out....


Evening: recovery/technique run

15 mins easy pace to keep me off the internet while the Mrs is out...


Diet:
fasted until 5:00 pm today, then had leafy mozarella salad and some cottage cheese, fruit and brazil nuts afterwards.
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Re: a HIGHLY tactical log

Post by odin » Fri Jul 10, 2009 3:53 pm

10-07-09

9:00 am: JM work + sitting meditation


4:00 pm: workout
1. face wall squats, Iranian push ups and some h2h drills to warm up
2. Health snatch – 32kg x 12 mins – 2-3-5-7-9-3-3 reps L+R
3. Fr Sq/P-P – 32kg x 10 mins – 5-5-5-3-3 reps L+R
4. OASw - 32kg x 8 mins – 12-12-12 reps L+R
5. core circuit + stretching – 10 mins



been thinking; the events I have coming up all rely on carrying a heavy ruck. Unfortunately specific training for this aint practical all the time in suburbia. I had been using running as my staple, but I think I may be a bit off with this. Running is useful but I need strength-endurance as well. Balance between the two and taking every specific training opp I can will be key, methinks.
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Re: a HIGHLY tactical log

Post by odin » Sat Jul 11, 2009 9:15 am

11-07-09

7:00 am: JM work and 30 mins sitting meditation


9:00 am: workout, intervals

-10 mins easy jog warm up with some bounds and other drills
-8 x 100 m pick ups with 50m walk/100m jog recover
-10 min easy jog cool down
-10 mins stretching
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Re: a HIGHLY tactical log

Post by odin » Sun Jul 12, 2009 5:59 pm

12-07-09

6:00 am:
flow-fit, JM work + sitting med


Nowt else. Priority this week to re-establish some regularity in my diet and drinking habits again....
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Re: a HIGHLY tactical log

Post by odin » Mon Jul 13, 2009 6:50 am

13-07-09

6:00 am: 30 mins sitting meditation

6:45 am: workout, strength-endurance
1. warm up with JM work + some bw circuits and h2h drills
2. TGU – 32kg - ½ get ups x 3/3, full GU x 3/3
3. OACJ – 32kg x 5-4-3-2-1, OAJ – 32kg x 3-3-3
4. 2h Swing – 32kg x 30-25-20-15-10 reps
5. stretching – 5 mins


nb:these are all done in a pretty condensed fashion - rest just enough to get breath and then go again. Not over-planning these, just want to get quick effective sessions in.





Evening: Indoor climbing
90 mins top roping and some bouldering.


Diet:
1. oats, fruit, skim milk
2. leafy salad with beans and parmesan
3. fresh pasta with vegetables
Last edited by odin on Tue Jul 14, 2009 3:58 pm, edited 1 time in total.
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Re: a HIGHLY tactical log

Post by odin » Mon Jul 13, 2009 6:51 am

Don't try too hard, don't not try too hard

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Re: a HIGHLY tactical log

Post by odin » Tue Jul 14, 2009 3:58 pm

14-07-09

8:30 am: 30 mins med + jm work

10:30 am: run, recovery/aerobic base
40 min easy paced run
5 mins stretching


felt tired today.


Diet:
1. oats, apple, strawberries, skim milk
2. bulgar wheat salad
3. lentil curry + some bread
Don't try too hard, don't not try too hard

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Re: a HIGHLY tactical log

Post by Dunn » Tue Jul 14, 2009 4:25 pm

odin wrote:felt tired today.
No wonder :rolleyes:

You need some steak :mmmgood:
odin wrote: Diet:
1. oats, apple, strawberries, skim milk
2. bulgar wheat salad
3. lentil curry + some bread

Nice workout log.

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Re: a HIGHLY tactical log

Post by odin » Thu Jul 16, 2009 11:44 am

bloody hell - you sound like my wife, who oddly enough badgers me to eat more meat and drink more ale. It's her universal panacea for whatever ails ya....


16-07-09

8:00 am:
20 mins JM work + flow-fit
30 mins sitting med



Diet:
1. oats, fruit, milk
2. cashew nut and beet-root salad
3. mixed bean curry, some bread.
4. midnight protein shake at work....
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Re: 2009: the practice

Post by Shaun B. O'Murnecan » Thu Jul 16, 2009 12:56 pm

odin wrote:Hi, thanks for reading... anyway;

height: 5 11 ish

weight: 180lbs give or take a few
I don't understand how you maintain this weight with your diet. I am 6' and when I eat "cleanly" I am around 174# and that's with no restrictions on calories or number of meals (I eat like a maniac).

I would love to put back on 10# after my recovery from some cardiac stuff.

BTW, what type of sitting meditation do you do?

Also great pictures, Mak and you make me regret I did not get over to that part of the world, when I lived in Europe. I am trying to put together a trip over there within the next year or so.

Pardon the disturbance.
Image

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odin
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Re: a HIGHLY tactical log

Post by odin » Thu Jul 16, 2009 4:19 pm

no probs - thanks for reading.

Anyway, re the bodyweight, I tend to have fairly decent portion sizes. I'm liberal with stuff like nuts and olive oil too which probably ups the calories. To be honest though I am going to need to add a little extra snack when I'm working nights at least - very low on energy on these days at present and I think more cals may remedy this.


With regards the sitting meditation, it's a bit of a mix at present - I'm sort of finding what suits me best. I usually start out with some of the breathing exercises taken from ashtanga yoga to set the mood and then just focus on the breath with natural breathing afterwards. Nothing particularly exciting or esoteric, but I'd say I'm a believer in it all the same.

Strongly recommend a trip to where Eastern Europe meets the west - I could harp on all day about it. Will def try and get back there for some further exploring before I cark it with a bit of luck.
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Re: a HIGHLY tactical log

Post by odin » Thu Jul 16, 2009 4:20 pm

forgot to add my training;

16-07-09

Low intensity day after night shifts

Ashtanga-based short form – 30 mins

-3 x sun salutations a with 5 x dive bomber push ups on each
-3 x sun salutations b
-warrior sequence
-table posture + vinyassa
-seated forward bend + vinyassa
-boat posture x 3 + vinyassa
-back bends + vinyassa
-shoulder stand sequence + vinyassa
-headstand


Diet:
1. oats, fruit, milk
2. sweet potato with some low fat cheese plus some tomatoes and beet-roots on side
3. pea risotto
4. glass of goats milk
Don't try too hard, don't not try too hard

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Re: a HIGHLY tactical log

Post by odin » Fri Jul 17, 2009 11:44 am

17-07-09

Moderate Intensity

8:30 am: JM work + sitting meditation



11:20 am: workout, Bergen/tab
-40 minute steady state tab with 20lb pack (approx)
-some h2h drills with the 32kg KB
-remedial stretches for back and hamstrings




2 key things gonna get me through 10 miles; 1) mental strength and 2) connective tissue strength. I think aerobic fitness wont be an issue to be honest. I have about 14 or so workouts like this scheduled before the race so hopefully I'm on track.

After that I have resolved to lift some proper weights again. I've gone from over-rating strength to under-rating it of late. Time to get back to the centre ground...



Pm: dicked about with some flow-fit type drills. Did a nice squat-handstand-rolling pistol-leg scoop thing which I note here for my future reference. Will mean jack shit to anyone else reading but still....





Diet:
1. oats, apple, banana, brazil nuts, milk
2. sweet potato and lentil soup
3. halloumi and bulgar wheat salad, Lebanese style
4. glass of goats milk
Don't try too hard, don't not try too hard

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Re: a HIGHLY tactical log

Post by odin » Sat Jul 18, 2009 10:01 am

18-07-09

High intensity day


Am: JM work + sitting meditation



Workout, met-con/strength-endurance;


Warm up - 3 rounds:
1. 2h clean to order x 10
2. alternate cast x 10
3. yaw press x 5/5
4. Pull throughs x 10

Workout - 21-15-9 reps of:

1. Clockwork squat w/ 15kg club, L+R
2. Swinging plank on bars
3. 1h KB swing w/ 32kg bell, L+R
4. Fighters swipes w/15kg club, L+R


Done in about 20 minutes.
Some stretches to finish.
Don't try too hard, don't not try too hard

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