Friday (19/01/18) Had the day at home with my youngest again today, which I find fits in quite well with an E(1/2)HO(1/2)H Workout. 9.30am: 10 minutes of Stretching 10am: Bench Press* (20kg) 5 x 10 reps 10.30am: Bicep Curls (20kg) 5 x 10 reps 11am: Goblet Squats (12kg) 5 x 10 reps 11.30am: XR Flyes (20kg) 5 x 10 reps Noon: (Break for Lunch) 1pm: Tricep Curls (12kg) 5 x 10 reps 1.30pm: Mason Twist 5 x 10 reps 2pm: Bent Over Row (20kg) 5 x 10 reps *I've not attempted a bench press in over 20 years, with anything other than my 12kg KB, which isn't exactly fit to task - 20kg (2 x 10kg dumbells) may not be much of an increase, but it's a step in the right direction at least. (Note: gave myself a full minutes rest today, between each set, which I think was too long for me, as it gave my HR time to drop back down in to the mid-60s) Duration: 46m 15s (combined) Average time: 5m 47s (per 1/2 hour) Starting HR: 72 bpm Max HR: 132 bpm Average HR: 97 bpm Calories: 123 burned Travess
Cheers guys - I spent the best part of 2 decades living and breathing that 'useless' excuse, but now find myself cringing if/when I catch myself using it... Travess
Saturday (20/01/18) No special time management required today, as my eldest was at her cousins, getting a tour of his new 'gaming room', whilst my Wife and youngest were out with a toddler group - 3 hours to myself!!! I mapped myself a 21.1km Run route a couple of months back, in the hopes I'd be able to beat my previous half marathon (Reading) time of 2h 17m ??s Unfortunately, I ran the course from memory, and must have missed out a portion of the course, as it measured 2.5km shy of the initial route mapping. Duration: 1h 46m 49s Distance: 18.6km Average Pace: 5m 44s per/km Starting HR: 72 bpm Max HR: 177 bpm Average HR: 169 bpm Calories: 1603 burned I always keep my watch on the HR screen when running, as that is the info I go off when monitoring (and adjusting) pace, so whilst I was on track for a 18/19 minute improved half marathon time, based on the above pace, I didn't quite get to realise that goal today. (Note: I could of course restarted my watch, ran the extra 2.5km, and added the times together, but I was home, and soaking wet, so opted for a resounding NO!!!) Travess
That's an excellent time even with 2.5k short. Reading half marathon goes near my house, I really should do it at some point. We usually go and cheer Are you doing any half marathons this year?
??? - I said following Reading 2016', which I was peer pressured in to taking part in by my Ultra-marathon running cousin, that I'd NEVER do another one again in my life. Fast forward 20 (ish) months later, and I'm planning my own half marathon distance runs for 'fun', so for now I can't rule it out. (They even do one in my home town, and another just a few miles up the road) Travess
Sunday (21/01/18) - Rest Day Monday (22/01/18) Seriously eased myself in to this week, as even though technically I'd only given myself the 1 day to test, there were in fact in excess of 50 hours, between finishing my run on Saturday, and heading out to Karate tonight. Karate @ 90 minutes - I spent the 1st 30 minutes with 'my' two 1st Kyu students, working on some Supplemental Bodyweight and Conditioning Drills. We then rejoined the main class, who were continuing on with last weeks Fence, Verbal Skills and Preemptive Striking Drills. Finally, the class was split down the middle, in to seniors and juniors groups, (myself and 2 other Dan grades took the latter) to walk through a Low Level Scenario Session (dealing with being confronted/cornered at an ATM) which we will then escalate at Thursday evening's session. Travess
Tuesday (23/01/18) I didn't realise until today that I neglected (forgot!!!) to do any Stretching yesterday, so started off with 10 minutes or so this afternoon, to get myself warmed up. Thanks to the interactive nature of these logs, and to @Knee Rider for introducing me to this little gem, today's workout will be brought to you by my new Deck of Cards Workout App. The App I settled on allowed you to assign a workout of your own choosing to each suit in the deck, and as today is a Strength Training Day for me, I settled on Bench Press (Diamonds) Goblet Squats (Hearts) Leg Raises (Clubs) and Bicep Curls (Spades) which the App had me doing 104 reps of each. Warm-up: 10/12 minutes of Stretching Sanchin Kata 2 x 1 minute rounds of Shadow Boxing Routine: Deck of Cards (see above) Cool down: 1 minute of Shadow Boxing Tensho Kata Duration: 47m 13s Starting HR: 70 bpm Max HR: 153 bpm Average HR: 114 bpm Recovery HR: 44 bpm (from 136 to 92 bpm) Calories: 267 used Travess
Wednesday (24/01/18) Due to a my new work schedule (which I started on 7th January) I was only going to be able to make it to 2 Judo sessions, between the start of the year and the end of March, the 1st obe of which being last night... ...but I got my bloody dates mixed up, and I missed it!!! As a result of last nights mix up, I decided to double up on today's training, by combining both Iain Abernethy's Cardio Podcast, with his Bag Work Podcast (something previously suggested by @smirfire in another thread) Warm-up: 10/12 minutes of Stretching. Cardio Podcast: Various 30-45 second Drills, (with no breaks) ranging from Bodyweight work (Push Ups, Squats, Crunches and Lunges) Cardio work (Jumping jacks, jumping knee tucks etc...) Weights (Curls, Flyes, Rows...) and lots and lots of Shadow Boxing. Bag Work Podcast: 15 x 1 minute rounds, switching up different striking drills with each round (1 minute of rest following every 3rd round) Cool down: Sanchin Kata Tensho Kata Duration: 01h 08m 51s Starting HR: 74 bpm Max HR: 180 bpm Average HR: 135 bpm Recovery HR: 27 bpm (from 135 to 108 bpm) Calories: 540 used Travess
Thursday (25/01/18) AM: As I'd already been given advanced notice that tonight's Karate class would be a non-gi, Scenario session, I chose to get in a little Traditional Training, by running thru 1,000 basic techniques - 20 different techniques (alternating sides) with a minutes rest, following each 5th set of techniques. Warm-up: 10/15 minutes of Stretching Techniques: 50 x Age Uke (rising block) 50 x Mae Geri (front kick) 50 x Oi Tsuki (straight punch) 50 x Uchi Uke (middle block) 50 x Mawashi Geri (round kick - low) (1 minute of rest) 50 x Age Empi (rising elbow) 50 x Gedan Barai (low block) 50 x Yoko Geri (side kick) 50 x Yoko Uraken (side backfist) 50 x Kake Uke (hooking block) (1 minute of rest) 50 x Hiza Geri (knee strike) 50 x Tetsu Uchi (hammerfist) 50 x Mawashi Uke (circular block) 50 x Mawashi Empi (round elbow) 50 x Ushiro Geri (back kick) (1 minute of rest) 50 x Osae Uke (pressing block) 50 x Age Tsuki (rising punch) 50 x Kensetsu Geri (stomping side kick) 50 x Mae Uraken (forward backfist) 50 x Fura Tsuki (hook punch) Duration: 44m 58s Starting HR: 73 bpm Max HR: 158 bpm Average HR: 117 bpm Recovery HR: 41 bpm (from 157 to 116 bpm) Calories: 279 used PM: Kids Karate @ 60 minutes - I ran them thru a few fitness based drills as a part of their warm-up, before focusing their energy on the BoBs, for some more specific low level striking drills. Next up, we worked on Kata, focusing solely on Gekisai Di Ichi, ironing a number little niggles, that have started to become too common place. For the last 10 minutes, we paired them off, to work on low level Grappling skills. Karate @ 120 minutes - Tonight, we spent the 1st 30 minutes re-running the previous 2 sessions format, which covered The Fence, Verbal Skills, Posturing and Pre-emptive Striking, as well as some additional Flinch Response and Trigger drills. Next up, for those that hadn't used them before (which was my group) there was an Introduction, and acclimatization, to the Spartan Body Armour, before moving straight in to the 'Live' Scenario Drills, following the same scenario set up as the previous session (but at a much higher level of intensity this time!) (After action debriefs and interviews also took place, but I was checking the kick, and packing it away, so missed the particulars) Travess
Friday (26/01/18) - Rest Day Felt absolutely wiped out most of today, so ended up doing next to nothing* for most of the day. (*Walking to and from school, for both drop off and pick up, household chores, and cooking dinner was about all I could face...) Saturday (27/01/18) Started the morning off with the Kids Krotty class, which, following their warm up, we began by drilling Single Power shots and then Body shots, both on the BoBs. Next up was Kata, and as some of my group had only recently been introduced to Saifa, we only concentrated on the 1st 3 sequences of the Kata - Firstly as strict Kata, then as a Static Break-free drill, then finally as a more free-flowing Grab n' Release exercise. Once home, and as I had today down as a Bagwork day, I decided to give the 30-30-30 routine a go... Warm-up: 2 x 1 minute rounds of Light Shadow Boxing 3 x 1 minute rounds of Medium Bag work Rounds: 4 x 3 minute 30-30*-30 rounds (starting with 40 seconds rest between rounds, then 50 seconds, and finally 1 minute**) (*adding in my own little twist, I circled the bag when performing the 'Knees up, Continuous striking' segments) (** I personally found a minutes rest a little too long for this particular drill, so will start at 30 seconds, and cap out at 50 next time.) Cool down: Sanchin Kata Tensho Kata Duration: 28m 46s Starting HR: 75 bpm Max HR: 173 bpm Average HR: 138 bpm Recovery HR: 2 bpm (it was already back down to 110 bpm, by the time I finished Tensho) Calories: 276 used Travess
Sunday (28/01/18) Started Sunday off the every Sunday should be started, (but rarely ever is) which was with a nice family walk. (up on the Ridgeway) - Just under 2 hours, covering 8.6km Then, taking advantage of the fresh air in my lunges, and my continued motivation, I broke out both my 12kg Kettlebell, and my Deck of Cards app. for a lovely (horrible!!!) Leg Day Session. Warm-up: 15 minutes of Stretching. Deck of Cards: (all with the KB) Diamonds: Goblet Squats Clubs: Lunges Hearts: Hamstring Curls Spades: Calf Lifts Cool down: Sanchin Kata* Tensho Kata (*My Sanchin has not been this unstable, since I was a fresh faced white belt!) Duration: 48m 29s Starting HR: 66 bpm Max HR: 155 bpm Average HR: 109 bpm Recovery HR: Not measured Calories: 243 used Travess
