Metabolic Triad Training, 2022: Cycle IV

[Bare Lee]

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.

 

[Abide]

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