June 15th 2011

I slacked off on updating this for a little bit. Woops.

CHI Run

Total of ~ 4.5 Miles. 1 Mile warmup, then 2.8 Miles in 18:55 minutes (6:45 pace), then 1 Mile cool down.

September 15th 2010

Abbreviated CHI Run + LSD Swim

--------------CHI Run--------------------------

Note: Workout abbreviated due to taper for race

1 Mile warm up

• 1.5 Mile Run
• Measured with google maps "My Maps" plotting function
• On dirt trails 100% of the time
• No elevation
• Time: 8:35
• Pace: 5:43 per mile

1/2 Mile cool down and 1/2 Mile walk

Total Distance: 3 Miles

Notes: 6 months ago, I don't think I could have quite done a 9 minute half mile. This is a major improvement which I attribute to the NSW PTG and increased attention to my diet. Really happy with this.

---------------------LSD Swim ------------------------------------------

• 2750 Meters (3025 yards) (1.71 Miles)
• Time: 1:00:39
• Pace per 500 yards: 10:01

Note: Longest swim to date and it felt pretty good.

September 12th 2010

CHI Run + LSD Swim + PTG Core + Circuit Calisthenics.....long day.

------------Road/Trail Running: CHI (Continuous High Intensity)-----------

The Workout:

1. Jog a mile
2. Stretch
3. First CHI Run (1.95 Miles)
4. Active Recovery for 12 minutes
5. Second CHI Run (1.95 Miles)
6. Jog 3/4 Mile
7. Walk 1/4 Mile
8. Stretch

First CHI Run:

• 1.95 Miles (measured with google "my maps" function)
• 50% hardpack dirt trail, 50% sidewalk
• Time: 11:27
• Pace: 5:52 per mile

Second CHI Run:

• Reverse of first run
• Time: 11:48
• Pace: 6:03 per mile

----------Pool Swimming: 1.65 Mile LSD--------------------

• Total Distance: 2650 meters. (2915 yards) (1.65 Miles)
• Time: 58:43
• Pace per 500 yard: 10:04

Notes: I got some bad cramps during the swim. I was probably low on salt from the run I did today. Longest distance to date.

-------------PTG Core------------------------

• 3 x 40 4 count bridges
• 3 x 60 second planks
• 2 x 50 second side planks, each side
• 3 x 40 4 count birddogs
• 3 x 10 supermans
• 3 x 25 wipers

-------------Circuit Calisthenics Workout--------------

5 Rounds of:

• 8 deadhang pullups
• 10 bar dips
• 10 push press (45 lb bar)
• 10 incline pullups
• 30 pushups
• 40 situps

August 31st 2010

PTG core + Calisthenics + Trail/Road running

1.2 Mile run to Gym

PTG core

• 2 x 50 4 count bridges
• 3 x 50 second planks
• 2 x 50 second side planks
• 2 x 50 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Calisthenics: Pyramid Workout

For each level of a pyramid to 10 (1, 2, 3 . . . 9, 10, 9, 8 . . . . 3, 2, 1)

• Pyramid Level x 3 pushups
• Pyramid Level x 5 situps
• Pyramid Level x 2 Incline Pullups

Total Pushups: 300

Total Situps: 500

Total Incline Pullups: 200

Road/Trail Running: CHI (Continuous High Intensity)

- 0.5 mile warm up

- 2 miles fast:

• On trails and road.
• Little elevation gain
• Time: 12:32
• Pace: 6:16

- 2 miles slow cool down

Total Miles today: 5.7 miles

August 10th 2010

Swimming, Running , Paintball Practice

Good day today, got a decent amount of stuff in.

Pool Swimming: INT (Intervals)

-150 yard warm up

-9 repetitions of 100 yards

-50 yard cool down (cut short due to time)

1. Round time: 1:40
2. Round time: 1:37
3. Round time: 1:40
4. Round time: 1:40
5. Round time: 1:38
6. Round time: 1:43
7. Round time: 1:39
8. Round time: 1:39
9. Round time: 1:39

Average: 1:39.5

Notes: Am working on my right sides stroke. Currently, I keep my body flat in the water which has it's limits in speed. I am working on adjusting my kick so that I can swim more like I do on my left side which I believe has more potential. Also working on getting more pull with my first hand dropping.

Total distance: 1500 yards

Running: CHI (Continuous High Intensity)

First Run

• 2.3 Miles
• Three laps around some warehouses, flat, pavement and cement
• Time: 15:42
• Pace: 6:48
• Easyish Run, didn't push too hard. Maybe a 7/10 on taxing.
• Thought the course I was running on was 2.7 miles and I couldn't believe the pace I estimated in my head.

2 minutes of rest

Second Run

• 1.2 Miles
• Standard hilly run before paintball practice. Very hilly run.
• Stops for traffic lights and waiting along the way.
• Pace: about 6:00
• Much more taxing run.

Total Distance Run: 3.5 Miles.

Monday Night Paintball Practice at new Doodlebug Sportz. Go check out the facility if you haven't.

• All one vs ones so it wasn't exactly active

Sleep: 8 hours, jet lagged so I went to bed late and woke up late.

Nutrition: Really good other than a red bull

Body: Lats and tris are sore. Calves were also sore but running and then stretching helped.