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.
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 Friday, 22.08.05 Saturday, 22.08.06 ---------------Week 8: Cycle IV--------------- Sunday, 22.08.07 Monday, 22.08.08 Tuesday, 22.08.09 Wednesday, 22.08.10 Thursday, 22.08.11 Friday, 22.08.12 Saturday, 22.08.13
