Assessment of last cycle. Not as consistently consistent as I would've liked, but OK. Got a little better at going on the walk first thing in the morning. That sets up the day nicely. I got a lingering headcold around the halfway point that sapped my energy a bit.
Goals for this cycle. Try to really establish the early morning walk routine, and get in the lifting and conditioning before lunch. That is optimal for maintaining consistency I think.
I will continue with an Upper/Lower split, but if either my knees or shoulders begin to feel cranky, I'll go to a Lifting/Aerobic-Conditioning split so that each pair of joints, knees and shoulders, has 47 hours to recover instead of 23. The prioritization for the Upper Body, on days when I'm pressed for time or have low energy, is: OP > PD > BP > RW. For the lower body sessions, it's SQ > DL.
I'll continue with three straight sets across for lifting, 5-10 minutes of conditioning, and some version of my hills walk between 1.65 and 2 miles, 175-225 feet elevation gain.
---------------Week 1: Cycle IV---------------
Sunday, 23.06.18
Monday, 23.06.19
MORNING
Aerobic
2 mi Five Hills walk with dog. 225ft.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
BP: 3 @ 45/95/115/135/145/155/155/155
Tuesday, 23.06.20
MORNING
Aerobic
2 mi Five Hills walk with dog. 225ft.
I think I've found the optimal route for walking, which gets in 225 feet of elevation gain over two miles. It does by going down one side of a street and back up the other side on three of the five hilly streets of the route, which seems a little silly, but it does add some easy elevation gain. With my cranky knees, the priority is on optimizing steep ascents while minimizing longer descents or flat sections.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/115/135/145/155
Right groin felt a little something on the last set, so I shut it down.
Glycolytic: Pull
Concept II Rower: 5 mins, 1057 total meters, 2:25 min per 500 meters.
Wednesday, 23.06.21
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/100/100/100
BP: 3 @ 45/95/135/155/155/155
Air quality in the morning was poor, so I skipped my walk, and the sled after lifting. Was this a good call, or just wimping out?
Also, starting to skip some ramps to speed things up.
EVENING
Aerobic
1 mi walk with daughter, son and dog to park and back. 35ft.
Thursday, 23.06.22
Friday, 23.06.23
Saturday, 23.06.24
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
---------------Week 2: Cycle IV---------------
Sunday, 23.06.25
MORNING
Aerobic
4 mi walk with friend and dog. 230ft.
Monday, 23.06.26
Tuesday, 23.06.27
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft. Air quality is poor, but I went anyway.
LATE AFTERNOON
Anaerobic
BP: 3 @ 45/95/115/135/145/155/155/155
PD: 3 @ 120/160/160/160
OP: 3 @ 45/65/85/95
Wednesday, 23.06.28
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/115/135/135/135
Just priming.
Skipped the morning walk to avoid the hazy air. Should start to clear out tomorrow.
Thursday, 23.06.29
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft. Air quality seems to be improving.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/100/100/100
Friday, 23.06.30
Saturday, 23.07.01
---------------Week 3: Cycle IV---------------
Sunday, 23.07.02
NOON
Aerobic
2 mi Five Hills walk with dog. 215ft.
Monday, 23.07.03
Tuesday, 23.07.04
Walked down to our park following the parade route, walked around the park visiting everyone, then hung out at my brother's pool for the rest of the day. My phone says I walked about three miles.
Wednesday, 23.07.05
EVENING
Aerobic
1.7 mi around Como Lake with daughter and dog. Nice breeze.
Thursday, 23.07.06
Road trip to Duluth and Apostle Islands.
Friday, 23.07.07
Saturday, 23.07.08
---------------Week 4: Cycle IV---------------
Sunday, 23.07.09
Monday, 23.07.10
Tuesday, 23.07.11
EARLY MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
Back in town, and trying to establish the early morning walk. Felt great!
LATE MORNING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/85/85
Wednesday, 23.07.12
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 926 total meters, 2:45 min per 500 meters.
Anaerobic
SQ: 3 @ 85/85
Thursday, 23.07.13
Friday, 23.07.14
NOON
Aerobic
2 mi Five Hills walk with dog. 215ft.
Saturday, 23.07.15
LATE MORNING
Glycolytic: Pull
Concept II Rower: 10 mins, 1840 total meters, 2:45 min per 500 meters.
Anaerobic
SQ: 3 @ 95/115/135/145/155
LATE AFTERNOON
Aerobic
1.5 mi walk with daughter and son from car to Art Fair, around, and back.
---------------Week 5: Cycle IV---------------
Sunday, 23.07.16
AFTERNOON
Aerobic
Yardwork.
Monday, 23.07.17
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Tuesday, 23.07.18
LATE MORNING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
LATE AFTERNOON
Aerobic
1.3 mi walk with dog to and from potential dog-sitting client for my son.
Wednesday, 23.07.19
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.07.20
Friday, 23.07.21
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
EVENING
Anaerobic
SQ: 3 @ 95/95/95
A little priming while making dinner.
Saturday, 23.07.22
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
---------------Week 6: Cycle IV---------------
Sunday, 23.07.23
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE MORNING
Anaerobic
PD: 3 @ 120/120/120/
OP: 3 @ 45/65/65/65
BP: 3 @ 45/95/95/95/
RW: 3 @ 95/95/95/
OK, new tactic: the priority is now 100% schedule and consistency. So I'm going to make everything light and get through the workouts quickly, focusing on establishing the daily workout rhythm. Once the routine becomes habit, there will be an inherent urge to add weight, hopefully before the end of this cycle.
Monday, 23.07.24
MORNING
Aerobic
2.25 mi Six Hills walk with dog. 215ft.
Tuesday, 23.07.25
AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 954 total meters, 2:40 min per 500 meters.
Anaerobic
SQ: 3 @ 95/115/135/145/155
Squats felt good for a change.
Wednesday, 23.07.26
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.07.27
Friday, 23.07.28
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160
OP: 3 @ 45/65/85/85
Saturday, 23.07.29
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
---------------Week 7: Cycle IV---------------
Sunday, 23.07.30
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85, 2 @ 95/95/95
Monday, 23.07.31
Tuesday, 23.08.01
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85, 2 @ 95, 3 @ 95, 2 @ 100/100, 3 @ 95
PD: 3 @ 120/140/160/160/160
Wednesday, 23.08.02
EARLY MORNING
Aerobic
0.9 mi Two Hills walk with dog. 75ft.
Knees felt a little sore, so I kept it short.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 1061 total meters, 2:24 min per 500 meters.
Thursday, 23.08.03
MORNING
Aerobic
1.8 mi Four and Half Hills walk with dog. 180ft.
Had to alter my route a bit in order to limit the time I had to hold a poop bag.
Friday, 23.08.04
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
Saturday, 23.08.05
---------------Week 8: Cycle IV---------------
Sunday, 23.08.06
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
NOON
Anaerobic
OP: 3 @ 45/65/85/95/100/100/95
BP: 3 @ 45/95/115/135/145/155
Monday, 23.08.07
Tuesday, 23.08.08
LATE AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
EARLY EVENING
Anaerobic
OP: 3 @ 45/65/85/95
Greased the groove a bit while making dinner.
Wednesday, 23.08.09
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.08.10
MORNING
3.1 mi walk with dog around Lake Phalen after doc appointment. 100ft.
I used to run around this lake 1-3 times once in a while during my running days. They have a new Chinese shrine and a rehabilitated waterfall now.
Crossed paths with an old barefoot guy holding his flip-flops. He said, "Oh, another barefooter." Then he added, "I was just talking to them about it," as he pointed a hundred feet in the direction I was heading, to two middle-aged women. He concluded, "You should talk to those girls." But they were going about the same pace I was, and then got in their cars at the next parking lot. Not sure what I was supposed to say. I would assume he gave them the basic spiel about health benefits, adapting, etc.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
Friday, 23.08.11
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Saturday, 23.08.12
AFTERNOON
Aerobic
Spent the day walking around the Vikings training facility with my son and a friend of his. My phone said I got in nearly 9000 steps, which it says translates into 3.5 miles. Hmmn, I wonder if it can tell the difference between a brisk walk and shuffling around.
Anyway, that's a wrap.
Goals for this cycle. Try to really establish the early morning walk routine, and get in the lifting and conditioning before lunch. That is optimal for maintaining consistency I think.
I will continue with an Upper/Lower split, but if either my knees or shoulders begin to feel cranky, I'll go to a Lifting/Aerobic-Conditioning split so that each pair of joints, knees and shoulders, has 47 hours to recover instead of 23. The prioritization for the Upper Body, on days when I'm pressed for time or have low energy, is: OP > PD > BP > RW. For the lower body sessions, it's SQ > DL.
I'll continue with three straight sets across for lifting, 5-10 minutes of conditioning, and some version of my hills walk between 1.65 and 2 miles, 175-225 feet elevation gain.
---------------Week 1: Cycle IV---------------
Sunday, 23.06.18
Monday, 23.06.19
MORNING
Aerobic
2 mi Five Hills walk with dog. 225ft.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
BP: 3 @ 45/95/115/135/145/155/155/155
Tuesday, 23.06.20
MORNING
Aerobic
2 mi Five Hills walk with dog. 225ft.
I think I've found the optimal route for walking, which gets in 225 feet of elevation gain over two miles. It does by going down one side of a street and back up the other side on three of the five hilly streets of the route, which seems a little silly, but it does add some easy elevation gain. With my cranky knees, the priority is on optimizing steep ascents while minimizing longer descents or flat sections.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/115/135/145/155
Right groin felt a little something on the last set, so I shut it down.
Glycolytic: Pull
Concept II Rower: 5 mins, 1057 total meters, 2:25 min per 500 meters.
Wednesday, 23.06.21
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/100/100/100
BP: 3 @ 45/95/135/155/155/155
Air quality in the morning was poor, so I skipped my walk, and the sled after lifting. Was this a good call, or just wimping out?
Also, starting to skip some ramps to speed things up.
EVENING
Aerobic
1 mi walk with daughter, son and dog to park and back. 35ft.
Thursday, 23.06.22
Friday, 23.06.23
Saturday, 23.06.24
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
---------------Week 2: Cycle IV---------------
Sunday, 23.06.25
MORNING
Aerobic
4 mi walk with friend and dog. 230ft.
Monday, 23.06.26
Tuesday, 23.06.27
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft. Air quality is poor, but I went anyway.
LATE AFTERNOON
Anaerobic
BP: 3 @ 45/95/115/135/145/155/155/155
PD: 3 @ 120/160/160/160
OP: 3 @ 45/65/85/95
Wednesday, 23.06.28
LATE AFTERNOON
Anaerobic
SQ: 3 @ 45/95/115/135/135/135
Just priming.
Skipped the morning walk to avoid the hazy air. Should start to clear out tomorrow.
Thursday, 23.06.29
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft. Air quality seems to be improving.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/100/100/100
Friday, 23.06.30
Saturday, 23.07.01
---------------Week 3: Cycle IV---------------
Sunday, 23.07.02
NOON
Aerobic
2 mi Five Hills walk with dog. 215ft.
Monday, 23.07.03
Tuesday, 23.07.04
Walked down to our park following the parade route, walked around the park visiting everyone, then hung out at my brother's pool for the rest of the day. My phone says I walked about three miles.
Wednesday, 23.07.05
EVENING
Aerobic
1.7 mi around Como Lake with daughter and dog. Nice breeze.
Thursday, 23.07.06
Road trip to Duluth and Apostle Islands.
Friday, 23.07.07
Saturday, 23.07.08
---------------Week 4: Cycle IV---------------
Sunday, 23.07.09
Monday, 23.07.10
Tuesday, 23.07.11
EARLY MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
Back in town, and trying to establish the early morning walk. Felt great!
LATE MORNING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/85/85
Wednesday, 23.07.12
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 926 total meters, 2:45 min per 500 meters.
Anaerobic
SQ: 3 @ 85/85
Thursday, 23.07.13
Friday, 23.07.14
NOON
Aerobic
2 mi Five Hills walk with dog. 215ft.
Saturday, 23.07.15
LATE MORNING
Glycolytic: Pull
Concept II Rower: 10 mins, 1840 total meters, 2:45 min per 500 meters.
Anaerobic
SQ: 3 @ 95/115/135/145/155
LATE AFTERNOON
Aerobic
1.5 mi walk with daughter and son from car to Art Fair, around, and back.
---------------Week 5: Cycle IV---------------
Sunday, 23.07.16
AFTERNOON
Aerobic
Yardwork.
Monday, 23.07.17
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Tuesday, 23.07.18
LATE MORNING
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
LATE AFTERNOON
Aerobic
1.3 mi walk with dog to and from potential dog-sitting client for my son.
Wednesday, 23.07.19
LATE MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.07.20
Friday, 23.07.21
MORNING
Aerobic
2 mi Five Hills walk with dog. 215ft.
EVENING
Anaerobic
SQ: 3 @ 95/95/95
A little priming while making dinner.
Saturday, 23.07.22
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
---------------Week 6: Cycle IV---------------
Sunday, 23.07.23
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE MORNING
Anaerobic
PD: 3 @ 120/120/120/
OP: 3 @ 45/65/65/65
BP: 3 @ 45/95/95/95/
RW: 3 @ 95/95/95/
OK, new tactic: the priority is now 100% schedule and consistency. So I'm going to make everything light and get through the workouts quickly, focusing on establishing the daily workout rhythm. Once the routine becomes habit, there will be an inherent urge to add weight, hopefully before the end of this cycle.
Monday, 23.07.24
MORNING
Aerobic
2.25 mi Six Hills walk with dog. 215ft.
Tuesday, 23.07.25
AFTERNOON
Glycolytic: Pull
Concept II Rower: 5 mins, 954 total meters, 2:40 min per 500 meters.
Anaerobic
SQ: 3 @ 95/115/135/145/155
Squats felt good for a change.
Wednesday, 23.07.26
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.07.27
Friday, 23.07.28
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160
OP: 3 @ 45/65/85/85
Saturday, 23.07.29
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
---------------Week 7: Cycle IV---------------
Sunday, 23.07.30
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85, 2 @ 95/95/95
Monday, 23.07.31
Tuesday, 23.08.01
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85, 2 @ 95, 3 @ 95, 2 @ 100/100, 3 @ 95
PD: 3 @ 120/140/160/160/160
Wednesday, 23.08.02
EARLY MORNING
Aerobic
0.9 mi Two Hills walk with dog. 75ft.
Knees felt a little sore, so I kept it short.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/115/135/145/155
Glycolytic: Pull
Concept II Rower: 5 mins, 1061 total meters, 2:24 min per 500 meters.
Thursday, 23.08.03
MORNING
Aerobic
1.8 mi Four and Half Hills walk with dog. 180ft.
Had to alter my route a bit in order to limit the time I had to hold a poop bag.
Friday, 23.08.04
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
Saturday, 23.08.05
---------------Week 8: Cycle IV---------------
Sunday, 23.08.06
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
NOON
Anaerobic
OP: 3 @ 45/65/85/95/100/100/95
BP: 3 @ 45/95/115/135/145/155
Monday, 23.08.07
Tuesday, 23.08.08
LATE AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft.
EARLY EVENING
Anaerobic
OP: 3 @ 45/65/85/95
Greased the groove a bit while making dinner.
Wednesday, 23.08.09
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Thursday, 23.08.10
MORNING
3.1 mi walk with dog around Lake Phalen after doc appointment. 100ft.
I used to run around this lake 1-3 times once in a while during my running days. They have a new Chinese shrine and a rehabilitated waterfall now.
Crossed paths with an old barefoot guy holding his flip-flops. He said, "Oh, another barefooter." Then he added, "I was just talking to them about it," as he pointed a hundred feet in the direction I was heading, to two middle-aged women. He concluded, "You should talk to those girls." But they were going about the same pace I was, and then got in their cars at the next parking lot. Not sure what I was supposed to say. I would assume he gave them the basic spiel about health benefits, adapting, etc.
LATE AFTERNOON
Anaerobic
PD: 3 @ 120/140/160/160/160
OP: 3 @ 45/65/85/95/95/95
Friday, 23.08.11
MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft.
Saturday, 23.08.12
AFTERNOON
Aerobic
Spent the day walking around the Vikings training facility with my son and a friend of his. My phone said I got in nearly 9000 steps, which it says translates into 3.5 miles. Hmmn, I wonder if it can tell the difference between a brisk walk and shuffling around.
Anyway, that's a wrap.
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