Training Log: 06.07.2014

Busy work schedule caused me to not log for a bit, but have still been training 6-7x/wk. A few days ago switched to ThorneFX vitamins.

Warmup – 10 pushups, 10 squats, butt kicks, high knee, kerioki, backwards run to sprint, burpee to sprint

Cycle – 14.5 mi … phone got heat warning about half way thorough so don’t know my exact performance. Based on data available (about 70% of route), average pace 16mph

http://www.strava.com/activities/150631576
http://www.strava.com/activities/150631787

Run – 3.29 mi average pace 8:43. Lower back + both anterior tibia sore, especially in the beginning

http://runkeeper.com/user/mjsteve1/activity/369439747

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Training Log: 05.22.2014

Today's metrics
Metric Number Goal
Sleep 7:41 8:00
Sleep Efficiency 96% >90%
Morning HRV 69 >80
Morning LF Range 600-1135 ?
Morning HF Range 450-1050 ?
Morning HR 64 bpm <60bpm
Morning Weight 119.4# ~120#
Morning Body Fat 11.6% <10%
Calories 1714 1750 (2156 w/ exercise)
Carbs 211  197g
Protein 96  109g
Fat 54 58g
Fiber 42 38g
Water 112 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, curcumin

Good nights sleep. No major soreness in the morning. Slightly disappointed my HRV has been low-ish lately. Not sure why.

Warmup—
Banded arm dislocates

20 of each > hanging leg raises, burpees, pushups, situps, squats

Foam rolling on upper back and legs + ball on back

Masters swimming—

Warmup
200 swim
100 kick
150 pull
100 kick
50 swim

12×50 @ :55

5×200 @ 3:35

12×25 @ :30

Practice going off blocks

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Training Log: 05.21.2014

Today's metrics
Metric Number Goal
Sleep 7:26 8:00
Sleep Efficiency 97% >90%
Morning HRV 75 >80
Morning LF Range 1105-2310 ?
Morning HF Range 1150-1500 ?
Morning HR 61 bpm <60bpm
Calories 1785 1750
Carbs 224  197g
Protein 110  109g
Fat 63 58g
Fiber 45 38g
Water 128 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, grass-fed whey shake in almond milk, curcumin

Woke up feeling less sore than expected given yesterday evening’s workout. Shoulders are a little sore but not too bad.

Workout

Warmup
15 pushups
15 squats
15 hip raises on railing
High knees
Butt kicks
Sprint
Kerioki
Backwards run, turn and sprint
Sprint from ground

Run 5K (actually 3.35) > 27:53 pace 8:19/mi

Easy bike to and from park, 1 mi each way

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Training Log: 05.20.2014

Today's metrics
Metric Number Goal
Sleep 7:54 8:00
Sleep Efficiency 82% >90%
Morning HRV 65 >80
Morning LF Range 800-1355 ?
Morning HF Range 385-580 ?
Morning HR 64 bpm <60bpm
Calories 1737 1750
Carbs 191  197g
Protein 132  109g
Fat 60 58g
Fiber 46 38g
Water  128 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, grass-fed whey shake in almond milk w/ 5G creatine.

Woken up in the middle of the night by fire alarm, lost about an hour of sleep. No major AM soreness. Scale batteries were dead, hence no weight data.

CrossFit—

Mobility – Overhead T-spine Prep

Warm-up
1) 2 rounds of:
15-30 second Overhead Banded Distraction
5-7 Dislocates
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Jumping Lunges

Barbell
2) Push Press 5,5,3,3,1,1 increase
95 – 105 – 115 – 125 – 130 – 135
3a) DB Curls 3×10-12
10 @ 20 – 10 @ 25 – 10 @ 30

3b) Close-grip Push-ups 3xME
66 total – 20 – 21 – 25

Conditioning
4) 21-15-9 for time.
HSPU
Burpees
Strict Chin-ups
– Post time.
14:45

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Training Log: 05.19.2014

Today's metrics
Metric Number Goal
Sleep 7:26 8:00
Sleep Efficiency 89% >90%
Morning HRV 67 >80
Morning LF Range 450-1130 ?
Morning HF Range 335-600 ?
Morning HR 66 bpm <60bpm
Morning Weight 121.6# ~120#
Morning Body Fat 13% <10%
Calories 1713 1750
Carbs 172  197g
Protein 131  109g
Fat 68 58g
Fiber 29 38g
Water 136 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout.

Was day-drinking yesterday so HRV is low. Stopped early evening, so not too bad (AM was much worse from Sat night). Yesterday was a rest day. No major soreness this morning.

CrossFit—

Clean and Jerk (2,2,2,2,2,2)
4×2, 115
Metcon (Time)
For time.
20 Hang Squat Snatch 115/80
20 Kipping CTB Pull-ups
20 Box Jumps 36/30
20 Cal Row
20 Wall Balls 20/14 to 12’’
– Post time.
11:16

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