It has been a long while since I posted any of these so this is a continuation from the past training log posts. Glad I continued to keep notes on these on my phone.
Week 12
Kettlebell Thursday
9am – Swim
400-600m freestyle
- 10 Burpees
- 10 reclined rows
- 10 jumping lunges
- 10 jumping side-lunges
Repeat until 30mins is up.
5pm – Kettlebell
- Double-arm swing(50lb/22.7kg)
- Getup (25lb/11kg)
- Single-arm swing (35lb/16kg)
- Row-press-squat (35lb/16kg)
- Snatch (35lb/16kg)
Sets: 4
Notes: Only rest to drink water
Last night
HRV: 84(+5)
Sleep: 7hrs
Quality:10/10
Lazy Friday
8am – Recovery Run
Time: 30mins
Distance: 2.6 Miles
Throughout the Day – Stay Active
Stood most of the day
Only sit for meals or to rest feet
Last night
HRV: 77(-7)
Sleep: 7hrs
Quality:10/10
Week 13
Wednesday
Active recovery
1. Heavybag Work
- Boxing
- Kicking
- Elbows
- Knees
2. Weighted bean ball
AMRAP circuit
- Scoop throws
- Overhead backwards toss
- Underlegs
- Rotational throws
Notes: had fun playing around 🙂
Recovery
HRV: 82(+5)
Sleep: 2+4hrs(2 on the plane)
Quality: 10/10
Notes: 24hr fast yesterday. 9-9pm. Does wonders for HRV and recovery!
Thursday
5pm – Strength
- TRX push-ups
- 1-arm TRX rows
- Single arm overhead press w log (works a lot of stabilizing muscles)
- Loaded carries + drags
- Various Deadlifts
Recovery
HRV: 78(-4)
Sleep: 7.5hrs
Quality: 10/10
Friday
730am – Loaded Carries
Time: 30mins
6pm – Speed work
7 x 2′ uphill sprints / rest on the descents
Recovery
HRV: 81(+3)
Sleep: 6hrs
Quality: 10/10
Saturday
Active Recovery
630pm – Grocery Cycling
Distance: 7Miles
Notes: woke up sore all over. Could be the loaded carries yesterday so I decided to take a rest today. Bought so much groceries that my 40L Haversack was filled completely. That made the uphill cycling back home, quite a workout in itself!
Recovery
HRV: 81(0)
Sleep: 5.5hrs
Quality: 10/10
Sunday
6am – Long Distance
Distance: 12+ Miles / ~20km
Time: 3hrs 43mins
Notes: Easy trail run, every 15mins pick up something heavy to carry 🙂
Recovery
HRV: 73(-8)
Sleep: 5hrs
Quality: 10/10
Notes: Woke up at 4am today… Tried to fall back asleep but gave up after half an hour. Apparently, it seems sleep the less I train, the less I need to sleep too.
Week 14
Monday
Readiness to train
HRV: 84(+11)
Sleep: 6hrs
Quality: 10/10
Notes: weird. Was expecting HRV to drop since yesterday’s workout was pretty intense.
12pm – Strength
Warmup: Kungfu frenzy , Calisthenics
Main set – Power endurance
- Circuit style, AMRAP, Minimum rest, 4 sets
- Herculean hoist (pull)
- Step up shoulder press
- Cable pull
- Loaded Drags/pushes
‘Cool’ down
- Rehabilitation exercises for weak muscles
- Yoga style full-body stretch in sauna (20-30mins)
Tuesday
Readiness to train
HRV: 78(-6)
Sleep: 6hrs
Quality: 10/10
420pm – Tempo/LT workout
Matrix stair ergometer
Warmup: 10mins
Workout: 40mins
Cooldown: 10mins walking backwards on treadmill set at max incline
Average HR – 150
Perceived exertion – 80%
Average steps per min – 83
Total flights of stairs – 178
Wednesday
Readiness to train
HRV: 80(+2)
Sleep: 8hrs
Quality: 10/10
Notes: longest sleep so far! Must have been really tired after the stair tempo workout. Funny cuz I didn’t really feel it..
730am – Sandbag carry + Walk the dog
Time: 40mins
Notes: working out in the morning always gets me pretty darn energized for the rest of the day! Taking Meloa-a out for a walk was a really good idea because she prevented me from slowing down because of the heavy load on my shoulders.
Rest of the day – Active rest ( cycling)
Total distance: 9+ miles
Notes: did some grocery shopping at 99cents store!!! Managed to save more than half the usual price of a grocery run! Cycling home with a full haversack uphill is no joke tho.
630pm – Skills practice: Spear throws
Notes: wanted to test out a new technique which Desmond taught me. Worked pretty well! Was able to use less effort and be more accurate too! Also wanted to try out some new gloves I bought. Need to cut the finger tips off I think.
Thursday
Readiness to train
- HRV: 85(+1)
- Sleep: 7hrs
- Quality: 9/10
Notes: woke up at 430am and felt fully awake but forced myself to go back to sleep to get more rest. Spartan race this weekend 🙂
7am – Interval Sprints
1′-2′-3′-4′-5′-4′-3′-2′-1’/ rest as much as needed
+ more spear throwing practice
430pm – Strength
- Herculean hoist (85units)
- Overhead lunges + shoulder press (35lbs)
- DB Luggage carries (70lbs)
- Rotation row to press (20lbs)
- Cable Rows (120)
- DB atlas lift simulation (100lbs)
Rehab
- Face pull
- Hamstring TRX curls
Friday
Readiness to train
HRV: 77(-8)
Sleep: 6.5hrs
Quality: 10/10
Notes: slept pretty late (1230am) because I was super inefficient in cooking last night. Forgot to turn off the wifi and put phone in airplane mode but it didn’t seem to affect sleep quality. Woke up pretty sore, should have worn compression garments to sleep. Will be wearing them throughout the day’s 12hr drive to Lake Tahoe.
Week 15
Monday – Active recovery
Readiness to train
- HRV: 84(+7)
- Sleep: 7+hrs
- Quality: 8/10
9am – Waiting for the bus to school
Calisthenics: 3 sets with haversack
- Inclined archer push-ups (10)
- Step ups to calf raisers (6-8)
- Pull-ups (5-6)
- Leg lifts (5)
Tuesday – Strength
Readiness to train
- HRV: 82(-2)
- Sleep: 6+hrs
- Quality: 10/10
730am – Walk the dog w sandbag
~30mins
450pm – strength
- Herculean hoist (85 units)
- DB Atlas simulation (100lbs)
- Rows (100)
- DB Luggage carries (70lbs)
- Single leg jumping Step ups on box platform
- Lunges with overhead press (weight plate 35lbs)
Wednesday – Lactate Threshold
Readiness to train
- HRV: 78(-4)
- Sleep: 7hrs
- Quality: 10/10
615am – Calisthenics
1 set AMRAP
- Burpees – 30
- Chin ups – 10
- Single leg jumping lunges – 25
- Front lever lifts – 10
- Close grip pull ups – 10
- Wide grip pull-ups – 5
- Handstand hold
1pm – Lactate Threshold: Nautilus Stairmaster
- Time: 60mins
- Average HR: 160-170 (80-85%)
- Steps/min: 90
- Calories: 850 (not accurate)
- Floors climbed: 325
- Miles: 7
- Average METs: 10
- Average watts: 260
Thursday
Readiness to train
- HRV: 85(+7)
- Sleep: 6+hrs
- Quality: 7/10
Notes: woke up at 130am fully awake and only went back to sleep at 3am
715am – stones for breakfast!
5pm – Strength
- Herculean hoist simulation with cable machine – 85units
- DB Atlas simulation – 100lbs
- Rows – 100units
- Weighted DB walk – 70lbs ea
- Weighted step ups – 35lbs
- Weighted bar under leg drags + tire flip simulations – 110lbs
Friday + Saturday: Vegas Tour
Sunday
730am – Interval + Strength
- Treadmill Interval Sprints – Highest incline
- 1,2,3,4,3,2,1 mins / minimal rest in btw
Weights : AMRAP, minimal rest
- Weighted carries
- Herculean hoist with cables
- rows
- atlas lift simulation
Week 16
Monday – Active recovery
Readiness to train
- HRV: 74(-11)
- Sleep: 8hrs + 2 (afternoon nap)
- Quality: (10/10)
730am – 20min easy run
8pm – calisthenics
1 set of :
- Burpees
- Lunges
- Pull-ups
- Front levers
Tuesday – Long distance
Readiness to train
- HRV: 77(+3)
- Sleep: 6hrs
- Quality: (10/10)
730am
- 20min sandbag carry
- Skills practice
515pm: 1hr long run + weighted carries
Distance: 5miles
Wednesday – Strength
330pm
Warmup:
- bear crawls, crap walks, handstands, monkey bars
- heavy bag work
Main set:
- Herculean Hoist
- Atlas carry simulation
- Rows
- Heavy underleg Drags / pushes
- Box jumps
- 5 min rowing machine
Cooldown: 20min sauna stretch
Lactate Threshold Thursday
Readiness to train
- HRV: 74(-4)
- Sleep: 6.5hrs
- Quality: (9/10)
5pm: Treadmill Run
- Time: 60mins
- Incline: highest
Complete Rest Friday
Saturday – OCRWC
Active Rest – Sunday
Week 17
Monday
AM – Visited the Amish
Helped out on the farm
Tuesday
4pm – Active recovery
Do-whatever-I-want-workout
- Heavy bag messing around for warmup
- Calisthenics
- Kettlebell
- Injury rehab/prevention
- Foam roll
- Sauna stretch
Wednesday
Readiness to train
- HRV: 83(+9)
- Sleep: 8hrs
- Quality: 10/10
Notes: covered my eyes with blanket so did not wake up naturally with the rising of the sun. Aching and a little sore from yesterday’s workout. Trouble spots: Ankle(R), left Tricep tendon, left ribs.
7am- Sandbag Heavy carry
Time: 20mins
5pm – Intervals
- 1-2-3-4-5-6-5-4-3-2-1 mins
- Rest: 1~1.5mins
- Total distance: 5.7miles
Active rest Thursday
Am/pm – Cycling
Total time: ~ 30mins
Heavyweight Friday
Readiness to train
- HRV: 87(+4)
- Sleep: 8hrs
- Quality: 10/10
8am – Weights
4 sets, AMRAP, minimal rest.
- Herculean hoist simulation (cable machine)
- Atlas carry simulation (Dumbbell 125lbs)
- Lunges & calf raises with weights overhead (45lbs)
- Seated cable rows (120units)
- Double Luggage carry (70lbs)
- Sumo deadlift atlas style (100lbs)
- Jumping ski squats hugging weight (35lbs)
- 5 mins cardio: rowing machine,elliptical, ski machine, treadmill. All highest resistance/incline, maximum sustainable pace.
Go long Saturday
Readiness to train
- HRV: 77(-10)
- Sleep: 6.5hrs
- Quality: 10/10
730-1130am – Long run
Time: 4hrs
Distance: 12+Miles
Notes: whenever I feel up to it, I picked up the largest stone I can find. Felt strong and not as beat up as previous long workouts 🙂 Didn’t even eat or drink much. Forced down a bar at halfway. Climbed a few peaks, great fun! Though it was a little lonely, would’ve been nice to have a workout partner / significant other to share the memories with.
Active rest Sunday
Readiness to train
- HRV:78(+1)
- Sleep: 8hrs
- Quality: 10/10
7am
- Full body SMR
- Meditation
Week 18
Monday
Readiness to Train
- HRV: 83(+5)
- Sleep: 6+ hrs
- Quality: 10/10
630am – Heavy Carries
Time: ~20mins
Equipment: Ultimate Sandbag
130pm – Lactate Threshold
- Treadmill: ~20mins
- Highest incline, ~80% max HR
- Step machine, elliptical, ski machine
- ~10mins each
- Notes: Achilles’ tendon feels very stiff. Maybe shouldn’t have worked out today.
Tuesday
Readiness to Train
- HRV: 71(-12)
- Sleep: 7hrs
- Quality: 10/10
730am – Easy morning run
Time: 20mins
Notes: I usually never regret working out but for the past 2 training sessions, I regretted it. Mostly because I feel physically more beat up than ever and had to force myself to workout. Thus, I have come to a conclusion that working out reluctantly is a sign of overtraining that should not be ignored.
430pm – Strength
3 sets, 5-8 reps, minimal rest
- Herculean hoist simulation with cable machine (80 units)
- Atlas carry simulation with dumbbell (125 lbs)
- Atlas lift simulation with barbell lever (100lbs excluding bar)
- Double luggage carry w dumbbell (70 lbs ea)
- Seated Rows using rope grip (120 units)
- Underleg pulls w fixed weight barbell (110lbs)
- Cardio 5mins (elliptical,rowing, highest incline treadmill)
Notes: did one less set than usual. Felt much better physically & emotionally at not having to force myself to workout when my body isnt ready for it.
Wednesday
Readiness to Train
- HRV:65(-6)
- Sleep: 8hrs
- Quality: 10/10
630am: sandbag carry
Time: ~20mins
12pm: Anything I want workout
- Calisthenics
- Battle ropes
- Face pull with cable machine
- 20mins sauna stretch
5pm: Interval Run
1-2-3-4-5-6-5-4-3-2-1mins
Rest: only until I’ve recovered my breath
Thursday
Readiness to Train
- HRV:72(+7)
- Sleep: 7.5hrs
- Quality: 10/10
7am – SMR
Time: ~20mins
730am – Man Flow Yoga Flow Session 11
Friday
Readiness to Train
- HRV: 60(-12)
- Sleep: 4hrs + 2(nap)
- Quality: 10/10
Notes: Effects of the wandering horse buffet?
730am – Easy morning Run
Decided not to train today because I felt feverish
Saturday
Readiness to Train
- HRV: 70(+10)
- Sleep: 4hrs + 2(nap)
- Quality: 10/10
Notes: feeling much better now. Shall train later.
1pm – strength
3 sets, 5-8 reps, minimal rest
- Herculean hoist simulation with cable machine (80 units)
- Atlas carry simulation with dumbbell (125 lbs)
- Atlas lift simulation with barbell lever (100lbs excluding bar)
- Double luggage carry w dumbbell (70 lbs ea)
- Seated Rows using rope grip (120 units)
- Lunges with weight overhead (45lbs, multidirectional)
- Cardio 5mins (elliptical,rowing, highest incline treadmill)
Sunday
Readiness to Train
- HRV: 77(+7)
- Sleep: 7hrs
- Quality: 10/10
8am – Attempted Long workout
Time: ~1hr
Distance: 3+miles
Notes: could not finish this workout and had to force myself to turn around because my right quad muscle was complaining. Was debating whether to walk the whole 4 hours but though better of it instead. Thinking of restructuring my workout schedule again to cater for more rest between key workouts, I.e every alternate day.
Week 19
Monday
Readiness to Train
- HRV: 82(+5)
- Sleep 8+hrs
- Quality: 9/10
Notes: Woke up suddenly at 245am and lay there until I fell asleep again
7am – Easy workout
20min sandbag carry
1230pm – Lactate Threshold Workout
- Treadmill run, highest incline
- Time: 60mins
- Speed: 3.5
- Heart rate: 165-175 (~80-85%)
Tuesday
Readiness to Train
- HRV:74(-8)
- Sleep 8hrs
- Quality:10/10
7am – easy workout
20mins run
7pm – Yoga: Man flow yoga session 12
53mins
Wednesday
Readiness to Train
- HRV:72(-2)
- Sleep 8hrs
- Quality:10/10
12pm – strength
3 sets, 5-8 reps, minimal rest
- Herculean hoist simulation with cable machine (80 units)
- Atlas carry simulation with dumbbell (125 lbs)
- Kettlebell swings (40lbs)
- Double luggage carry w dumbbell (70 lbs ea)
- Seated Rows using rope grip (120 units)
- Max Muscle ups + Max Pull-ups
- Weighed Dips
- Handstand push-ups
- Cardio 5mins (elliptical,rowing, highest incline treadmill)
Thursday
Readiness to Train
- HRV:79(+7)
- Sleep 8hrs
- Quality:9/10
Notes: woke up at 4+am
630am – light workout
20mins easy run
4pm – Full body SMR
Friday
Readiness to Train
- HRV:76(-3)
- Sleep 12hrs
- Quality:9/10
Notes: wasn’t feeling so well. Stomach feels bloated as if there is lots of gas. Slept in and only woke at 950am. Will continue to monitor.
Throughout the day – Grease the groove
- Close grip push-ups
- Hamstring stretch
- Hamstring massage
- Handstand holds
- Earthing
- Reclined pull-ups
- Isometric holds while studying: push-up position, single leg stance, open arms, lunge, squat, bridge
430pm – hill repeats
- Average ascent time: 3’30
- Average descent time: 2’00
- Warmup/cool down: ~15’
- Notes: was gonna do my usual pyramid intervals but thought that doing hill repeats might be more efficient in terms of training for hills
Journal
Only ate dinner today. Stomach was still bloated with lots of gas since yesterday’s lunch. Suspect something in the seasoning that I used upset it. Surprisingly I wasn’t hungry all day, even at dinner time. Maybe I have accumulated so much food over the past weeks from all the buffets that my body just feels like going on starvation for a while to get rid of the excess. Felt much better by dinner time. Much less perceived systemic inflammation and even less flabby in my tummy and cheeks. Jawline became sharper too. Hmm… The wonders of calorie restriction!
Saw a video today about how a small group of self-experimenters decided to go on a calorie restricted diet for the rest of their lives. This guy looked as if he was in his 30s but apparently was 49 years old!
New rule: only eat when i’m hungry and don’t eat until I feel like exploding…
Saturday
Readiness to Train
- HRV:82(+6)
- Sleep: 7hrs
- Quality: 9/10
Notes: slept on the right side for a majority of the night, didn’t feel so good in my spine and muscles on the right; felt like they locked up. Had to switch to the left to feel better.
7am – Easy Workout
20mins Sandbag carry
3pm – Yoga
Man Flow Yoga Flow session 13
Sunday
Readiness to Train
- HRV: 78(-4)
- Sleep: 7.5hrs
- Quality:8/10
630am – Long Workout on foot
- Distance: 13.85miles
- Runtime: 02:42:37
- Total workout time: 5 hrs 20mins
Additional: 30 burpees every mile + rock “bucket” carry / rock throws / overhead rock carries
Notes: Longest run/workout to date. Only timed my running time. Did not include the times I stopped to do Burpees every mile and carry/throw rocks. Overall a great workout. Starting to feel improvement in my running form too. I measure this according to how much energy I have at various miles and the frequency of when my left knee starts to hurt. Usually by mile 7 it starts hurting but today it was at mile 10. Managed to keep a jogging pace up most of the hills/slopes too. Wasted quite a bit of time climbing up peaks and taking pictures. Oh well, gotta enjoy the scenery eh?
JT 