Metabolic Triad Training, 2022: Cycle IV

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Jun 18, 2022.

  1. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
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    Assessment of last cycle. More of the same; very inconsistent.

    Goals for this cycle. Not more of the same. Will once again try to get in the walks first thing, especially now that the summer heat is upon us. Then lifting/mobility/conditioning sometime afterwards.

    ---------------Week 1: Cycle IV---------------

    Sunday, 22.06.19
    MID-MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft, 85F

    Monday, 22.06.20
    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft

    Tuesday, 22.06.21

    Wednesday, 22.06.22

    Thursday, 22.06.23
    MORNING (Close to first-thing-in-the)
    Persistence
    2.15 mi Five Hills walk with dog. 200ft, 72F

    Friday, 22.06.24
    LATE MORNING
    Resistance
    SQ: 3 x 3 @ 95
    RDL: 3 x 3 @ 135

    Intermittence
    Rowing: 3 x (30s Low-Int + 30s Mid-Int) = 3 mins.

    NOON
    Persistence
    2 mi walk around Como Lake with dog while son fished. 60ft, 88F. The mild chip seal surfaces were getting kinda hot towards the end.

    Yay, Metabolic Triad day!

    Saturday, 22.06.25
    LATE MORNING
    Persistence
    1.5 mi "Three Hills" walk with Dog to Post Office. 130ft.


    ---------------Week 2: Cycle IV---------------

    Sunday, 22.06.26

    Monday, 22.06.27
    MORNING
    Persistence
    4.8 mi bike ride to pick up car from dealership. 215ft.

    Tuesday, 22.06.28
    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft

    Wednesday, 22.06.29
    AFTERNOON
    Resistance
    PD: 3 x 3 @ 100
    OP: 3 x 3 @ 65

    Thursday, 22.06.30
    MORNING
    Resistance
    SQ: 3 x 3 @ 95
    RDL: 3 x 3 @ 135

    Friday, 22.07.01
    MID-MORNING
    Persistence
    9.15 mi bike ride with friend down by the river.

    Saturday, 22.07.02
    MORNING
    Persistence
    1 mi walk with dog to Post Office.


    ---------------Week 3: Cycle IV---------------

    Sunday, 22.07.03

    Monday, 22.07.04
    MORNING-AFTERNOON
    Persistence
    1.5-2 miles walking around parade route and park.

    Tuesday, 22.07.05
    Close to First-thing in the MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft. Fog with dew point around 80; Indoor humidity 92%.

    Wednesday, 22.07.06
    MID-MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft.

    NOON
    Resistance
    PD: 3 x 3 @ 100
    OP: 3 x 3 @ 65

    Thursday, 22.07.07
    Close to First-thing in the MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft

    After just a few weeks of more consistent walking, I'm already feeling better. I might start running the last bit of some of the hills. I guess that would be a form of 'fartlek' training.

    LATE MORNING
    Resistance
    SQ: 3 x 3 @ 65/85/95/115
    RDL: 3 x 3 @ 135

    Intermittence
    Rowing: 5 x (30s Low-Int + 30s Mid-Int) = 5 mins.

    Friday, 22.07.08
    MORNING
    Persistence
    1 mi walk with son and dog to store.

    Saturday, 22.07.09



    ---------------Week 4: Cycle IV---------------

    Sunday, 22.07.10
    MID-MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft

    Monday, 22.07.11
    NOON
    Persistence
    3.5 mi with dog around neighborhood and woods. 230ft. 86F

    Tuesday, 22.07.12
    LATE MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft

    Wednesday, 22.07.13
    LATE MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Thursday, 22.07.14

    Friday, 22.07.15
    NOON
    Persistence
    2.15 mi Five Hills walk with dog. 200ft. Muggy.

    Saturday, 22.07.16
    AFTERNOON
    Persistence
    1 mi walk with dog to store, only to return home when I realized I forgot my sandals. Drove back. Shoddism is inconvenient. Very humid.

    ---------------Week 5: Cycle IV---------------

    Sunday, 22.07.17
    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft. Already 84F with a heat index of 94F.

    Monday, 22.07.18
    EARLY MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft. Heat index already at 86F.

    Tuesday, 22.07.19
    MID MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft. Still hot, but less humid with a breeze.

    Wednesday, 22.07.20
    MID MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft.

    Thursday, 22.07.21

    Friday, 22.07.22
    Close to First-Thing in the MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Saturday, 22.07.23
    MID-MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    ---------------Week 6: Cycle IV---------------

    Sunday, 22.07.24
    First-Thing in the MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Afternoon spent leveling a space for a new shed.

    Monday, 22.07.25
    EARLY MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    AFTERNOON
    More leveling and starting pavers

    Tuesday, 22.07.26
    MID-MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    AFTERNOON
    Putting in pavers

    Wednesday, 22.07.27
    EARLY MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    AFTERNOON
    Finishing pavers, and installing reinforcing ring with stakes around them.

    Thursday, 22.07.28
    EARLY MORNING
    Persistence
    2.8 mi Five Hills walk with dog. 250ft. Had to backtrack to find a public trash bin for doggy dirt. Then skipped rest of route as knees were a bit sore anyway.

    AFTERNOON
    Struggled with 8'x10' shed assembly. I think that counts as a workout.

    Friday, 22.07.29
    EARLY MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Saturday, 22.07.30



    ---------------Week 7: Cycle IV---------------

    Sunday, 22.07.31
    LATE MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Monday, 22.08.01
    NOON
    Resistance: Upper
    PD: 3 x 3 @ 120
    OP: 3 x 3 @ 65
    BP: 3 x 3 @ 95
    RW: 3 x 3 @ 95

    Priming.

    EARLY AFTERNOON
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Tuesday, 22.08.02
    EARLY MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Wednesday, 22.08.03
    MID-MORNING
    Resistance: Lower
    RDL: 3 @ 95/135/185/185/185
    SQ: 3 x 3 @ 95

    Persistence
    3.05 mi Eight Hills walk with dog. 305ft

    Met up with a neighbor for a bit, took a slightly different route, added some distance and 20 more feet of elevation gain, to get to more or less three miles of distance and three hundred feet of gain. The formalist is happy.

    Thursday, 22.08.04
    MORNING
    Persistence
    3 mi Eight Hills walk with dog. 285ft

    Friday, 22.08.05
    MORNING
    Resistance: Upper
    PD: 3 @ 100/120/140/140/140
    OP: 3 x 3 @ 65
    RW: 3 x 3 @ 135
    BP: 3 x 3 @ 95

    Still priming, but feeling a little more solid

    Persistence
    3.05 mi Eight Hills walk with dog. 305ft

    Saturday, 22.08.06
    Birthday, took the day off.


    ---------------Week 8: Cycle IV---------------

    Sunday, 22.08.07
    NOON
    Persistence
    3.05 mi Eight Hills walk with dog. 305ft

    Monday, 22.08.08
    EARLY MORNING
    Persistence
    3.05 mi Eight Hills walk with dog. 305ft

    Tuesday, 22.08.09

    Wednesday, 22.08.10
    LATE MORNING
    Resistance
    SQ: 3 @ 45/65/95/95/95
    RDL: 3 x 3 @ 135

    Persistence
    3.05 mi Eight Hills walk with dog. 305ft

    Thursday, 22.08.11

    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft.

    Friday, 22.08.12

    Saturday, 22.08.13
    MORNING
    Persistence
    2.15 mi Five Hills walk with dog. 200ft.

    That's a wrap. Going on a 9-day trip to the Dakotas starting tomorrow.
     
    #1 Bare Lee, Jun 18, 2022
    Last edited: Aug 13, 2022
  2. Abide

    Abide Barefooters
    1. Colorado

    Joined:
    May 13, 2010
    Messages:
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    Assessment of last cycle: Not a bad cycle last one. Had some revelations over the cycle. I ran the first 38 miler and then decided to pull back from ultras for the year do to other demands on time.

    Goals for this cycle: Balance and weight loss although I am feeling a bit listless this cycle. Not having any aspirations or specific goals is tough for me.

    After some thought I think I will target a 3 plate squat by the end of the year.

    ---------------Week 1: Cycle IV---------------

    Sunday, 22.06.19

    Monday, 22.06.20
    PM Lift
    WU FSquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 3@155, 165, 175
    Pull downs - 10@130, 145, 8@160, 12@130
    Bench - 5@185, 195, 4@205

    Tuesday, 22.06.21

    Wednesday, 22.06.22

    Thursday, 22.06.23

    Friday, 22.06.24
    Spent the day marking the 50 miler course. About 8.5 hours of hiking.

    Saturday, 22.06.25
    Walk - 1:06

    ---------------Week 2: Cycle IV---------------

    Sunday, 22.06.26
    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Pull downs - 10@130, 145, 160
    Squats - 5@135, 3@155, 175, 195
    LM Twists - 3x10@25
    Low pulls - 10@160, 8@175

    Monday, 22.06.27

    Tuesday, 22.06.28
    Run - 0:30

    Wednesday, 22.06.29
    Run - 0:29

    Thursday, 22.06.30

    Friday, 22.07.01
    3 Walks - 0:45, 0:62, 0:51

    Saturday, 22.07.02
    AM Lift
    WU Squats/PU
    LM Twists - 3x10@25
    Squats - 5@135, 3@155, 175, 185, 205, 215, 225
    Low pulls - 14@130, 12@145, 8@160, 6@175, 4@190, 3@205
    Press - 8@95, 5@115, 125, 4@135
    DL - 5@135, 3@225, 1@275, 295, 315, 325

    ---------------Week 3: Cycle IV---------------

    Sunday, 22.07.03

    Monday, 22.07.04

    Tuesday, 22.07.05
    AM Lift
    WU FSquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 3@155, 175, 185, 195 2@225
    Pull downs - 15@130, 12@145, 8@160, 6@175, 4@180
    Bench - 10@135, 5@185, 195, 205, 2@215, 1@225

    Wednesday, 22.07.06
    Morning run - 0:56

    Thursday, 22.07.07

    Friday, 22.07.08
    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Face Pulls - 3x10@70
    Squats - 5@135, 3@185, 205, 2@215, 1@225, 225
    Low pulls - 12@130, 10@130, 130
    Press - 10@95, 5@115, 3@135, 135
    Farmers - 2x120m@70pa, 60m@70pa

    Saturday, 22.07.09
    Trail run - 2:10

    ---------------Week 4: Cycle IV---------------

    Sunday, 22.07.10
    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@155, 175, 195, 215, 225
    Pull downs - 12@130, 10@145, 145, 145, 8@160
    Bench - 10@135, 5@185, 205, 3@225
    DL - 5@135, 3@225, 1@275, 295, 315
    LM Twists - 3x10@25

    Monday, 22.07.11
    Lunch Lift
    WU FSquats/PU
    Planks - 3@40sec
    GHD - 25,25,10
    FSquats - 5@135, 3@155, 175, 195 2@205 1@215
    CG Pull Downs - 8@160, 8@175, 7@190, 4@205, 1@215
    Press - 10@95, 5@115, 125, 135, 3@145, 1@155
    Press - 10@95, 5@115, 125, 135 3@145, 1@155
    Calf raises - 10@225, 225, 225

    Tuesday, 22.07.12

    Wednesday, 22.07.13
    AM run - 0:45

    Thursday, 22.07.14
    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@185, 205, 215, 225
    Low pulls - 3x10@145
    Bench - 5@135, 5@185, 205, 4@225, 3@225

    Friday, 22.07.15
    AM walk - 0:45

    Saturday, 22.07.16
    AM Lift
    WU Squats/PU
    Pull downs - 10@130, 130, 130, 145, 8@175
    Ab roll outs - 3x10
    Squats - 3x5@135
    DL - 5@135, 3@225, 2@245, 1@265, 295, 305, 315, 325, 335
    Press - 10@95, 95, 12@95, 5@115, 115

    ---------------Week 5: Cycle IV---------------

    Sunday, 22.07.17
    Run - 0:40

    Monday, 22.07.18
    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@185, 205, 225, 1@235, 245, 255, 265
    Low Pulls - 15@130, 10@145, 8@160, 3x5@190
    Bench - 10@135, 5@185, 205, 4@225,225 3@225

    Afternoon - Walk 0:44

    Tuesday, 22.07.19
    Run - 0:36

    Wednesday, 22.07.20
    WU Fsquats/PU
    Fsquats - 5@135, 155, 3@175, 185, 195, 205, 215
    LM Twist - 3x10@25
    Pull downs - 10@130, 145
    Press - 8@95, 95, 5@115, 135, 3@145,145

    Thursday, 22.07.21
    Hike - 2:24

    Friday, 22.07.22
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 3x5@135
    Face pulls - 10@70, 80, 80
    Farmers - 3x60m@70pa
    Bench - 8@135, 5@185, 205, 205

    Saturday, 22.07.23

    ---------------Week 6: Cycle IV---------------

    Sunday, 22.07.24
    AM Lift
    WU - Fsquats/PU
    Planks - 3@40sec
    Fsquats - 5@135, 3@155, 175, 195, 205, 215, 1@225
    Pull downs - 15@130, 10@145, 8@160, 6@175, 4@190
    Press - 8@95, 5@115, 125, 135, 3@145
    DL - 8@135, 3@275, 1@275, 295, 315, 335

    Monday, 22.07.25
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 15@135, 16@135, 12@135
    Low pulls - 15@145, 15@130, 15@130
    Bench - 16@135, 15@135, 12@135

    Tuesday, 22.07.26

    Wednesday, 22.07.27
    AM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@155, 175, 195, 205, 215, 225, 235, 2@245, 1@265, 270
    Press - 10@95, 5@115, 125, 135, 4@145, 2@155, 1@160, 165

    Thursday, 22.07.28

    Friday, 22.07.29

    Saturday, 22.07.30
    AM Lift
    WU - Fsquats/PU
    Planks - 3@40sec
    Fsquats - 5@135, 3@155, 175, 195, 205, 215, 2@225, 1@235
    Pull downs - 12@130, 10@145, 8@160
    Low pulls - 10@145, 10@145, 10@145

    ---------------Week 7: Cycle IV---------------

    Sunday, 22.07.31
    AM walk - 0:57

    Monday, 22.08.01
    Afternoon run - 0:40

    PM Lift
    WU - Squats/PU
    Planks - 3@40sec
    Squats - 5@135, 3@185, 205,225, 1@245
    Pull downs - 15@130, 10@145, 8@160, 5@175
    Bench - 5@135, 185, 205, 3@225

    Tuesday, 22.08.02

    Wednesday, 22.08.03

    Thursday, 22.08.04
    WU Squats/PU
    Planks - 3@40sec
    Press - 8@95, 5@115, 125, 4@135, 3@145, 1@155
    DL - 5@135, 5@225, 3@275, 1@295, 315, 335, 355
    Low pulls - 10@130, 145, 8@160, 175, 4@190

    Friday, 22.08.05

    Saturday, 22.08.06

    ---------------Week 8: Cycle IV---------------

    Sunday, 22.08.07

    Monday, 22.08.08
    WU Fsquat/PU
    Planks - 3@40sec
    Fsquat - 5@135, 3@155, 175, 195, 205
    Pull downs - 10@130, 145, 8@160, 5@175


    Tuesday, 22.08.09
    WU Squats/PU
    LM Twist - 3x10@25
    Low pulls - 10@145, 8@160, 160, 160, 160
    Squats - 5@135, 155, 3@175, 195, 205, 215, 225, 1@245, 255
    Press - 10@95, 5@115, 125, 135, 2@145, 1@155

    Wednesday, 22.08.10

    Thursday, 22.08.11
    WU Squats
    Bench - 3x10@135, 5@185, 205, 225, 3@225, 4@225
    Squats - 3x5@135
    DL - 5@135, 225, 3@275, 1@295, 315, 325, 335, 345
    Pull downs - 10@130, 5@175, 175 5@190

    Friday, 22.08.12

    Saturday, 22.08.13
    WU Fsquats/PU
    Planks - 3@40sec
    F Squats - 5@135, 3@155, 175, 195, 215, 225, 1@135
    SA Low pulls - 3x8@70PA
    Farmers - 3x60m@70pa
     
    #2 Abide, Jul 6, 2022
    Last edited: Aug 23, 2022

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