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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odin
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Re: 09 - Ashtanga + other stuff

Post by odin » Mon Feb 23, 2009 7:18 am

23-02-09



5:00 am: 90 mins ashtanga



Diet:
1. oats, blueberries, almonds, ½ apple
2. sweet potato and chickpea soup.
3. borlotti bean open lasagne.
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Re: 09 - Ashtanga + other stuff

Post by odin » Tue Feb 24, 2009 3:28 pm

24-02-09


6:00 am: 2 hour Mysore self-practice







Pm: Misty-eyed Olde Worlde Bodybuilding

warmed up with JM + some mills and swipes with the 35lb

2 rounds of:
1. 2 handed cast – 35lb x 10/10 reps
2. KB front squat – 2x16kg x 20 reps
3. Double KB snatch – 2x16kg x 15 reps
4. Headstand Leg raises – bw x 5
5. 2 handed swinging high pulls – 32kg x 20 reps



Notes:
Really tired today, I was going to use this week as a low volume affair anyway so this was ok. From next week however I will start doing workouts like this – slightly more creative than the previous AKC-inspired timed sets. Something about the Spring makes me wanna do more interesting workouts... I had planned on another month of timed sets, but I may put them to bed for the time being.




Diet:
1. oats, blueberries, sultana's, almonds, ½ apple
2. borlotti bean and sweet potato soup.
3. squash risotto with bread.
4. 2 pancakes with some sultanas and a little maple syrup.
Last edited by odin on Wed Feb 25, 2009 3:42 pm, edited 1 time in total.
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Re: 09 - Vyayam-do

Post by odin » Wed Feb 25, 2009 12:34 pm

25-02-09



Maxwell daily dozen at work before breakfast...

Moon day = no yoga


Good job too, as the fatigue continues unabated. Not helped by a night shift, but I think also it is more generally just training and work catching up. I'm gonna take a walk for an hour or two in a sec, and then that's me for today.




Diet:
1. oats, banana, sultanas, skim milk
2. borlotti bean and veg soup. An Italian bread stick type thing the Mrs bought.
3. Vegetable and low-fat mozarella gnocchi with a few olives.
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Re: 09 - Vyayam-do

Post by odin » Thu Feb 26, 2009 3:39 pm

26-02-09

Pm: 90 mins ashtanga


then practiced some swipes, mills and casts with the club..... Still mulling over how best to fit these in. I may just focus on clubs (+yoga of course) exclusively for a while. I need to remember that I don't need to use every tool at my disposal all the time.

Diet:
1. oats, sultanas, skim milk
2. split pea, squash and yellow pepper soup.
3. paneer and spinach wraps.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Fri Feb 27, 2009 4:13 pm

27-02-09

am: 90 mins ashtanga practice


Pm: 45 mins clubs practice


1. JM warm up

2. skills practice – worked on the following in sets of 5-10:
a. 2 handed casts
b. mills
c. swipes
d. clockwork squats


3. conditioner – quick circuit of:
a. 2h KB swings - 32kg x 10
b. Iranian push ups on bars x 10
c. Barbarian squats - 15kg club x 5/5


Comments
Initially I am going to treat my club sessions as skill practice, with an optional finisher at the end. I’m taking it easy this week though so the above was a token gesture really.

Some movements though are pretty low skill, and lend themselves to conditioning stuff more than others, but for a while things like swipes and mills are best practiced alone so I get good form.

For the upper body, these clubs are very good – like Hindu push ups and similar they seem to give you a pump while also loosening you up. Strange and a bit oxymoronic. Even with the squat movements though they lack a little for the lower body. If my climbing partner hadn't fecked off down south these I'm sure would benefit bouldering and the like. Very similar kind of a deal.


Diet:
1. oats, ½ banana, blueberries, apricot
2. tomato, spinach and pepper soup.
3. chickpea and sweet potato tagine with almonds. A chocolate thing the wife brought home for desert.
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Re: 09 - Vyayam-do

Post by odin » Wed Mar 04, 2009 1:03 pm

01-03-09

Am: 60 mins ashtanga

RPT: 7/8

Terminated mid-way through seated series due to a ‘crisis’; an elderly neighbour had fallen and needed some help so I got way-laid…


Pm: Club practice

1. warm up – flow-fit type circuit x 3, then some pendulums and side swings with the clubs

2. 15 mins of:
a. 2 handed cast – 10+10/5+5/10+10/5+5 reps
b. clockwork squat – 10+10/5+5/10+10/5+5 reps

3. 15 mins of:
a. rock-its – 7 sets of 10 reps
b. 2 handed mills – 7 sets of 5+5 reps

4. assistance – KB 2h swings – 32kg x 2 sets of 20 reps

RPE: 5/6
RPT: 7



Other:
1 hour walk


Diet:
1. oats, ½ banana, chopped dates, skim milk
2. goats cheese in filo parcels with rocket salad. Salmon with a curried lentils and vegetables. Bread and butter pudding.



02-03-09

5:00 Am: 90 mins ashtanga

RPT: 6



Diet:
1. oats, ½ banana, blueberries, some chopped dates and skim milk
2. leek, celery and lentil soup.
3. Baked squash with a tomato, pepper & chilli sauce.



03-03-09

Am: 90 mins ashtanga class, Mysore style

RPT: 7



Evening: Club practice

1. Warm up – flow-fit circuit x 3, then some low-skill drills for high reps

2. 15 mins of:
a. 1 handed mills – 6 sets of 5/5
b. Barbarian squats – 6 sets of 10

3. 15 mins of:
a. cleans to order – 6 sets of 5/5
b. double swings – 6 sets of 15

4. assistance – KB 2 handed swings – 40kg x 3 sets of 15 reps

RPE: 5
RPT: 7



Diet:
1. oats, blueberries, chopped dates and a few almonds
2. lentil and sweet potato soup.
3. mushroom and chickpea curry. Couple of pieces of dark chocolate.



04-03-09


AM: 90 mins ashtanga practice


very low energy levels again today. Sleep is a problem.




Diet:
1. oats, dates, blueberries, ½ banana, skim milk
2. mixed spiced vegetable soup.
3. Bean chilli.
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Re: 09 - Vyayam-do

Post by odin » Fri Mar 06, 2009 5:21 pm

05-03-09

In between night shifts…



Pm: 90 mins ashtanga

RPT: 8

Best practice of recent weeks – felt physically & mentally very good; fluid, focused etc etc…



Diet:
1. oats, banana, dates, semi-skim milk. ½ hot cross bun.
2. vegetable soup. Orange, apple, some grapes.
3. massive lamb curry + various other bits of crap for someone’s leaving meal at work. Some chocolate. Some stomach ache…







06-03-09



Am: Club practice – High intensity

1. warm up- JM, flow-fit + light drills
2. 15 mins of:
a. clockwork squats – 3 x 15L, 15R
b. 2 handed casts – 3 x 15L, 15R

3. 15 mins of:
a. rock-its – 18/18/15/15/15/15
b. 2 handed mills – 10/10/10/10/10/7

4. accessory – 2 rounds of:
a. vertical lift – 2x16kg kb x 2 x 12
b. 2handed swing – 32kg kb x 25 reps

RPE: 8
RPT: 7

Comments:
Good increase on volume today but I felt form did not suffer. Next time I’ll ease off a little on the quantity again and emphasise technique. No need for PR’s every time.





Pm: 90 mins ashtanga practice

RPT: 7




Diet:
1. oats, banana, apple, milk
2. chickpea and vegetable soup. Small bread roll.
3. orange and grapes.
4. tuna steak and veggies & potatoes.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Wed Mar 11, 2009 7:46 am

07-03-09

Saturday = no yoga

JM, then a couple hours walking in the Dales.





08-03-09

At parent’s house…

Morning wake up:
-sun salutation a x 3
-sun salutation b x 3
-3 rounds of:
-bethaks x 20
-dands x 10






The week’s goals
1. yoga x 4+
2. clubs x 2+
3. No-S throughout week





09-03-09


Am: 90 mins ashtanga

RPT: 6




Pm: Club practice

1. warm up – flow fit, light drills
2. 15 mins of:
a. mills – 6 x 6L+6R, 1 x 3L+3R
b. Barbarian squats – 6 x 12, 1 x 6

3. 15 mins of:
a. double swings – 5 x 20
b. cleans to order – 5 x 6L+6R

4. assistance – KB health snatch – 16kg 2 x 20L+20R

…just keeping my hand in with the KB movements.

Diet:
1. oats, berries, apple, skim milk, almonds
2. carrot, bean and veg soup.
3. cashew nut and green bean stir-fry with jasmine rice.






10-03-09

Am: 90 mins Ashtanga – Mysore style self-practice class

RPT: 7


Pm: Indoor climbing
Couple hours of various stuff… Clubs have made my grip stronger.


Diet:
1. oats, banana, sultanas, almonds, skim milk
2. mixed vegetable and bean soup.
3. sweet potato and sage risotto.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Thu Mar 12, 2009 3:23 pm

11-03-09


Moon day = rest day

Maxwell daily dozen only, asides some drilling at work…

Diet:
1. oats, sultanas, banana, skim milk
2. corn and leek chowder.
3. Moroccan style lamb burger with sweet potato. 2 pints of Adnams broadside, 3rd best ale in the world... (ate out to toast wife’s new job)





12-03-09


Am: 90 mins ashtanga practice

RPT: 7/8




Pm: Club practice

1. warm up – flow-fit + light drills

2. 15 mins of:
a. 2 handed cast – 3 x 17L, 17R
b. Clockwork squat – 3 sets of 17L, 17R*

3. 15 mins of:
a. rock-its – 6 x 18
b. 2 handed mills – 6 x 12L, 12R

4. Gasser – quick set of:
a. 2h swings – 32kg x 30 reps
b. vertical lift – 2x16kg x 20 reps
c. double snatch – 2x16kg x 10 reps

*just went over time on last set…





Diet:
1. oats, sultanas, banana, skim milk
2. corn and leek chowder
3. aubergine curry.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Fri Mar 13, 2009 3:56 pm

13-03-09

In between night shifts….


Pm: 90 mins ashtanga

Gentle, easy practice – felt like I needed it. Clubs take more out of me than I think at the time....



Diet:
1. oats, berries, apple, milk
2. corn and potato chowder.
3. open vegetable lasagne
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Sat Mar 14, 2009 1:30 pm

14-03-09

Saturday = rest day from yoga



Noon: Club practice - easy session

1. warm up - flow-fit type circuit x 3

2. Hammer swings - lots of sets of 5L, 5R

3. Swipes, (fighter stance) - lots x 5L, 5R

4. Mills - lots x 5L, 5R




Comments
Just laying the foundation for a crack at the trial by fire thing which is 130 reps of each of the above. As a rough plan, I'll keep the 2 density workouts I have been doing, looking to reduce sets and increase reps each session. The 3rd session will be aimed at developing competency in the core movements.



Diet:
1. oats, sultanas, chopped almonds, milk
2. pea and lentil soup. Bread roll. Some grapes and a few choccies.
3. buffalo burgers with sweet potato and side salad.
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Re: 09 - Vyayam-do

Post by odin » Wed Mar 18, 2009 6:01 pm

15-03-09

Yoga hybrid:

1. sun salutation a x 5
2. sun salutation b x 5
3. Bethaks x 52 (forward bend for 5 breaths recovery)
4. Dands x 26 (cat stretch x 5 breath recovery)
5. 2 handed casts – 12L,12R
6. some seated stretches and vinyassas
7. Bridging x 3 sets
8. headstand and headstand leg raises
9. prana



16-03-09

90 mins ashtanga



17-03-09

90 mins ashtanga


15 mile hike in the hills with heavy(ish) ruck



18-03-09

90 mins ashtanga



Workout:

Warmed up with 3 circuits of bw exercises, then 2 rounds of:
1. 2 handed cast – 15kg x 15+15 reps
2. clockwork squat – 15kg x 20+20 reps
3. double KB snatch – 2x16kg x 15 reps
4. Persian presses – 2x16kg x 12+12 reps
5. 1 handed mills – 15kg x 8+8 reps
6. wrestlers rows – 2x16kg x 15+15 reps
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Re: 09 - Vyayam-do

Post by odin » Fri Mar 20, 2009 6:31 pm

19-03-09


90 mins ashtanga



20-03-09


Am: 108 sun salutations to see in the Vernal Equinox...




Pm: Workout

3 quick rounds of 10 reps each, no rest:

1. Fighters Swipes x 10/10
2. Vertical lift - 2x16kg kb x 10/10
3. hammer swings x 10/10
4. Barbarian squat x 10
5. 1h Swing - 32kg x 10/10 Wrongstyle!
6. Reverse goblet lunge - 16kg x 10/10
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Re: 09 - Vyayam-do

Post by odin » Thu Mar 26, 2009 5:43 pm

21-25th March

Away.... Did some KB's on Sunday, a 5 mile walk on the south coast on Tuesday and some yoga at some point. Ate a lot. Drank some ace English ale and some surprisingly OK English wine. Seems they're getting better at this in the South of the country. I'll stick with the beer though which we've been doing for centuries. The Welsh let me down on Saturday. A sad day.


26-03-09

Am: 90 mins ashtanga

went quicker, and added full vinyassas back in instead of 1/2 vinyassas. Also did 8+5 sun salutes instead of 5+5. This was a sweaty old session.


Pm: Clubs

3 rounds:

1. 2 handed cast x 12/12
2. fighters swipes x 8/8
3. 1 handed mills x 10/10
4. Barbarian lunges x 8/8

Diet:
1. oats, raisins, apple
2. lentil and pea soup.
3. open lasagne with squash and shrooms.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Sat Mar 28, 2009 10:23 am

27-03-09

90 mins ashtanga

Diet:
1. oats, raisins, banana
2. squash & sweet potato soup.
3. Morroccan chicken type thing with olives and almonds and lotsa other shit.
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Re: 09 - Vyayam-do

Post by odin » Mon Mar 30, 2009 5:26 pm

28-03-09

Saturday = rest day from yoga

Practiced clubs for 30 mins or so. Focused on swipes, mills and barbarian lunges.
Finished with pranayama practice

RPE: 6
RPT: 8




29-03-09


Sunday, in between night shifts

Noon: 60 mins yoga, short form:

-3 x sun salutation 1
-3 x sun salutation 2
-standing series without counter postures
-seated series without every 2nd posture, vinyassa between each change of posture
-full finishing series





30-03-09


Pm: 90 mins ashtanga
-8 x sun salutation 1
-5 x sun salutation 2
-full standing series
-seated series with mods up to current level, doing full vinyassas between asanas, and ½ vinyassas between sides. No props used.
-finishing series as normal, with added wall-walks added before back bends/bridging.
-savasana to finish




Diet:
1. oats, raisins, blueberries, milk
2. split pea soup.
3. butternut squash & celery risotto
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Wed Apr 01, 2009 3:02 pm

31-03-09


Am: 90 mins ashtanga Mysore style self-practice
-5 x sun salutation a
-5 x sun salutation b
-full standing series
-seated series (with some mods) to bhujapadasana. 1/2 vinyassas throughout, focusing on developing the lift & floaty thing....
-full finishing sequence with 10 mins savasana at the end...



All day: 7 hours trekking in Snowdonia, doing one of the classic scramble routes; ascent of Tryphan on the North face, then onto Glyder Fach via Bristly ridge. We then got disorientated thanks to some heavy fog and some dicking about, and descended the wrong side of the mountain…. So, back up again we went and back down the correct side. This was proper lung busting graft. Felt pretty spritely though considering it's the first big peaks of the year.



Diet:
1. oats, blueberries, banana, raisins, almonds.
2. squash and lentil soup – lots of.
3. bean & vegetable casserole. Some bread.



01-04-09

Am: 90 mins ashtanga

Same practice as yesterday – a slow and precise kind of affair. My focus was actually really good today, quite relaxed but mindful.


Walked down town later on in the day and worked a bit around the house. Legs very heavy from yesterday...



Diet:
1. oats, banana, blueberries, raisins
2. lentil and squash soup.
3. Mixed pulse and halloumi casserole.
Don't try too hard, don't not try too hard

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Re: 09 - Vyayam-do

Post by odin » Thu Apr 02, 2009 2:53 pm

02-04-09


Am: 90 mins Ashtanga practice

Faster paced session than yesterday:

-8 x sun salutation 1
-5 x sun salutation 2
-full standing series
-seated series with mods up to current level, doing full vinyassas between asanas, and ½ vinyassas between sides. No props used.
-finishing series as normal, with added wall-walks added before back bends/bridging.
-savasana to finish


Sweated bucket loads today...






Pm: club practice

Grabbed a quick 40 mins to run through the following:


A1: 2 handed casts x 2 sets of 10/10
A2: 2 handed mills x 2 sets of 10/10
B1: swipes x 2 sets of 8/8
B2: clockwork squats x 2 sets of 12/12
C1: Side flag press x 2 sets of 5/5
C2: Double swings x 2 sets of 15/15
D: double swipes x 2 sets of 5/5

With the walking I’m doing, and the focus on the yoga, all I have energy or inclination for is some low volume stuff for additional work. This is fine; it’s just the cherry on top of the cake, so to speak. Essentially it’s low volume, high technique bodybuilding, which is also no bad thing. All I want is to maintain strength and weighted mobility – which I think is a useful tool for physical health.

I may actually have needed more of a warm up today though – I did this straight after an hours gardening and my back feels slightly tweaked. Not a big deal, just like it needs ringing out again… Off for a walk in the sun now...





Diet:
1. oats, mixed fruit, fat free yoghurt.
2. lentil and squash soup.
3. vegetable and bean cannelloni.
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Re: 09 - Vyayam-do

Post by odin » Sun Apr 05, 2009 10:24 am

03-04-09

Am: 90 mins ashtanga

usual practice


Diet:
1. oats, sultanas, banana, milk
2. lentil and squash soup
3. salmon and pasta with some bread.
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Re: 09 - Vyayam-do

Post by odin » Sun Apr 05, 2009 2:56 pm

04-03-09

Rest day....

ate too much, then went round some friend's house and got shiters.... On white rum of all things.



05-03-09

Feeling a bit spacey, but managed 20 mins ashtanga...

Did the sun salutations in a very slow and precise kind of a way and then some ujayi breathing in various standing positions.
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Re: 09 - Vyayam-do

Post by odin » Mon May 04, 2009 1:43 pm

didn't bother logging anything in April, as swtiching the computer on just to write '90 mins ashtanga', 6 days a week seemed a waste of time.... I also managed to get into the mountains 3 or 4 times, it was a pretty good month.


Now though, I am adding some running and weighted rucking into the mix in prep for 2 events coming up - the Welsh 3000's in July and a weighted 10 mile run in September.

Rough Plan of action:

-Ashtanga daily.... that's a given, non-negotiable part of life. I'll be increasing my Mysore-style early morning classes to 2-3 times a week as well.
-running 2-3 times per week. I want to do one long slow one, and one hilly or interval based one.
-x-training 1 other (optional) time, looking to strengthen the muscles used carrying a weighted pack. Climbing may also fit into this category.


I'll also be journalling my food intake again, as I am refining this a little further. Nothing major, just a few tweaks to maximise health. Did pretty well with this in April and lost a couple of residual winter lbs.




Anyway, Bank Holiday today so this starts tomorrow.
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Re: 2009

Post by odin » Tue May 05, 2009 6:09 pm

...and it begins again.

The Week's Goals:

1. yoga practice x 3 (friday = moon day, and I take Bank Hols off too, so an easy week)
2. run or weighted ruck x 3, (or maybe x 2 + 1 other crosstraining activity)
3. No snacks, no booze.



05-05-09

6:00 Am: 90 mins ashtanga Mysore-style class

RPT: 7
RPE: 6


6:30 pm: 20 minute easy run

RPT: 5
RPE: 6


Felt a bit stiff a heavy legged....

cooled down with club complex:

squat clean to order x 5/5
2h cast x 5/5
yaw press x 5/5
fighters swipe x 5/5






Diet:
1. oats, fruit, water
2. walnut, olive and spinach salad
3. sweet potato and asparagus risotto
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Re: 2009

Post by odin » Wed May 06, 2009 6:09 pm

06-05-09

Am: 90 mins ashtanga Mysore-style class



Diet:
1. oats, fruit, milk, brazil nuts
2. almond and grapefruit, leafy salad
3. lentil, spinach and potato dahl.
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Re: 2009: the practice

Post by odin » Thu May 07, 2009 3:12 pm

07-05-09

Am: 90 mins ashtanga mysore-style class

RPT: 8
RPE: 7



pm: 45 mins run, hills, fartlek

1 mile easy run warm up
5 repeats up a 200m hill, varying intensities
1.5 miles mix of jog, walk 'sprint'
0.5 mile easy jog cool down

RPT: 7
RPE: 8


Much looser and lighter than Tuesday and Saturday's runs. I re-read some chi running stuff and tried to apply the idea of being mindful of movement. You know, actually taking time to enjoy the damn thing instead of trying to just get it out the way.



Diet:
1. oats, fresh fruit, skim milk
2. leafy salad with almonds, grapefruit and borlotti beans.
3. broad bean gnocchi with peppers.
Don't try too hard, don't not try too hard

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Re: 2009: the practice

Post by odin » Fri May 08, 2009 11:37 am

08-05-09

Am, at work: cross-training

1. warm up with some JM
2. OH Squat - bar x 15, 30kg x 15, 35 kg x 12, 40kg x 12
3. Power clean and push jerk - 55kg: 1 rep every 30 secs for 5 mins total
4. chins ss w/ 5kg med ball slams - 3 sets of 5+5
5. tabata rope jumping
6. vertical lift x 3 mins, pee-wee 12lb dbs


Just some low intensity stuff to supplement yoga and running.




Diet:
1. oats, fresh fruit, milk
2. beetroot, almond and apple salad with spinach.
3. lentil curry with some bread.
4. a chocolate brownie a colleague's wife made for us... damn decent of her.




Notes;
After talking with a mate who has done some similar events to what I have coming up, his advice was to emphasise hiking/weighted walking over running. He said not to under-estimate the difference between a fast, long, weighted walk and a run in trainers. I kind of knew this, but was gravitating towards a run-based program for some reason. Anyway, in light of this I will probably aim to ensure my long, slow session each week is a hike - only do a run if I can't get into the hills. The other run session can be some sprints or hills to get some strength in my legs, and then I can shoot for 1 or 2 cross training sessions if time permits. Practically speaking, this is what I was doing in April, minus the sprint session....
Don't try too hard, don't not try too hard

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