no hard workouts until after this potential hurricane .. don't want to be sore/wrecked during a hurricane. I made that mistake once before and it made it even worse the next few days when we had no power etc, and had to do tons of "physical labor" things. hehe.
so just more walking workouts.
considering this a deload!!
09/06/2017
bw = 153
soreness = shoulders alot, hamstrings moderate, adductors barely, calves alot, tibs/peroneals tight (right more so), feet slightly
aches/injuries = right achilles area slightly (stretching related)
feel = dead
wakeup = 5:45 AM
-
diet:
- water w/ lemon
- fasted walk + bw
- protein+2% milk, 3 x water w/ lemon, 5 x grapefruit, 2 slices of watermelon
- 2 x burgers on san francisco sour dough bread, small thing of rice, hot sauce, water w/ lemon
- water w/ lemon
- walk #2
- protein+2% milk, 3 x water w/ lemon, ~8 oz spinach with olive oil/lemon juice + carrots + tomatoes, chicken skewer
- milk
stretch:
- soleus during dishes, light
fasted walk: light to hard
- 6.3 mi in 1h:30m:xx
- first two miles warmup, 3 moderate miles (sub 14), 1 hard mile (sub 13)
-
right tib ant feeling it when going sub 13- need to start earlier
bw:
- ng pullups: BW x 8 + 3 dead hang
- full dips: BW x 8
- standing single leg lift: x 20
- chinups: BW x 8
- pushups: BW x 20
- standing single leg abduction: x 20
- squat on forefoot: BW x 10 (kinda lame)
- SL squat variation: BW x 10 (lame)
- calf raises: BW x 20
moderate walk: 9.54 mi in 2h:21m:xxs
- decent, felt ok
- goal was sub 15 every mile, basically did that, one split was 15:02 but whatever
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153)]
Total Jumps per leg: [(2,90)]
- per leg total: 90
Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5)]
- total: 49
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 10h:12m:xxs
Total speed interval distance: [(2,2500m)]
- total: 2500m
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40)]
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly")]
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