Thursday (29/12/17) I dusted off the TRX this morning, for a few Bodyweight sets, focusing mostly on Arms, Legs and Core (with a little bit of chest thrown in for good measure) Warm-up: 2 mins Shadow Boxing Workout: 12 x Bicep Curls 12 x Crunches 12 x Pistol Squats (6 each leg) (30 seconds rest) 12 x Tricep Curls 12 x Manson Twists 12 x Calf Lifts (30 seconds rest) 12 x Incline Push Ups 12 x Leg Raises 12 x Lunges (30 seconds rest) Repeat for 5 rounds Cool down: 1 minute Shadow Boxing Tensho Kata Start time: 11:09 End time: 11:43 Starting HR: 74 bpm Average HR: 121 bpm Max HR: 150 bpm Recovery HR: 36 bpm Travess
Friday (29/12/17) Final Run (or anything else for that matter) of the year today, so I planned what was meant to be a nice chilled outing... ...Wrong - 3 rookie mistakes put pay to that!!! #1 - Went out cold - Jumped outta bed, brushed mt teeth, grabbed my running gear, and headed out the door. #2 - Didn't check the weather - Cue an hour solid of wind and rain in my face! #3 - Lack of forward thinking - 8.5km on Wednesday, then Pistol squats, lunges and calf lifts yesterday, made this a constant battle with my own legs, not to give up in me. Terrain: Road Only Distance: 11km Time: 1h 02m 13s Av. Pace: 5m 39s per km Starting HR: ?? bpm (didn't check!) Average HR: 175 bpm Max HR: 183 bpm Recovery HR: 46 bpm Anywho, now that I've gotten that out of the way, you'll have to excuse me - I've got a rock covers band to go see at my local tonight, an unfortunate night shift to work tomorrow night, and a new years eve gathering on Sunday night... ...See you all on the other side! Travess
Great pace again! Seems like you are getting in really good shape, mate! Very motivational. Enjoy your gig. See you in 2018!
That pace in the wind and rain, good going! I feel like I'm running on the spot when it's windy. Enjoy the rest of the year
Saturday (30/12/17) Rest Day Classing today as a rest day, but I did have to go into work, which I wore my Garmin for - In excess of 17,000 steps, which Garmin assured me equated to 11.5km, over the 8 hour shift. Sunday (31/12/17) Rest Day Monday (01/01/18) Rest Day - Though I did get in 10 minutes of Stretching, which is proving to me a necessary daily requirement these days! Tuesday (02/01/18) Got the (delayed) ball rolling on the new year with a mix of Running and Bagwork (which was meant to be just bagwork, but as my new 'more miles' socks arrived on Saturday, I couldn't resist adding a little running to the fold...) Warm-up: 10 minutes Light Stretching 2 x 1 minute Light Shadow Boxing Workout: Heavy-Bag @ 3* x 40 second rounds (with 20 second rest periods) Jogging @ 3 minutes (Note: * 1 round hands only, 1 feet only and 1 of both) (Repeat 4 times) Cool down: 1 minute Shadow Boxing Tensho Kata Starting HR: 72 bpm Average HR: 147 bpm Max HR: 178 bpm Recovery HR: 51 bpm Travess
Wednesday (03/01/18) Between babysitting other peoples kids, swimming lessons, meet n' greets at my daughter's new pre-school and dogsitting for my parents, I barely had time to breath today - The festive downtime in the Travess homestead is definitely over!!! Luckily for me, both my girls are really slow eaters, which left just enough free time time for a quick Kettlebell/Bodyweight Strength Training session during their dinner time. Warm-up: 10 minutes Light Stretching 2 x 1 minute Light Shadow Boxing Sets: 20 seconds each of Bicep Curls, Squats, Press, Calf Lifts, Tricep Curls, Lunges and Standing Row. (Repeat 5 times) Cool down: 1 minute Shadow Boxing Tensho Kata Duration: 48m 53s Starting HR: 74 bpm Average HR: 107 bpm Max HR: 132 bpm Calories: 217 Travess
I like the efficiency of scheduling! I know so many who say they don't have time, not even 5-10 minutes a day, but this shows if you want to do it you find the time for something.
This helps... ...I fill it out every Sunday evening, stick it (it's magnetic) to the front of my fridge, which reminds me every breakfast, lunch and dinner time, if I end up neglecting my training! (and I'm really hard on myself when I do) Travess
Wow, that's cool! But... one think I just... you really only go to the fridge every breakfast, lunch and dinner?!
Ha ha - There may be more visits, especially when we have beer and/or chocolate in the house, but those were just the staple times, when I'm guaranteed to go in there... Travess
Oh, that sounds better! Though now I am staring to think maybe this mindset of mine is connected to why it's so hard for me to lose weight
Thursday (04/01/18) (Sorry, it turned out a bit lengthy...) Back in the Dojo (at last) again tonight, starting with an hour for the kids class, with the adults class following closely after. Kids class: Karate @ 60 minutes We started them off lightly, with a some Kiai work, to raise their energy levels, and get them in the correct mindset. Next up, continuing their warm-up, the worked on some Striking/Kicking combinations (facing off againt the BoBs) We then broke them down in to grade groups, firstly working Static Striking, Blocking and Kicking Kihon, then finally some grade specific Kata, to finish things off. Adults Class: Karate @ 120 minutes Warm-up: 10 minutes Stretching. Main class: We were all given free reign to work at our pace tonight, with 11 x 10 minute Training Stations, each of which had their own requirements, that we could approach in away we saw fit. The order that I took part in the circuit was #1 Mae Geri - Which I did as both Kihon, as well as in a more Free-flowing, Shadow sparring fashion #2 Yoko Geri - Plenty of stretching before this one, with more emphasis placed on supporting foot, and the 'hip pop', than the finished technique itself. #3 Mawashi Geri - Worked this from 2 perspectives, firstly as a low level 'Muay thai-esque' style kick (with the turn/rotation) and then secondly head height, recovering the leg and stunting the turn. #4 Kensetsu Geri - My hips were starting to show signs of 30 minutes of solid kicking, so I took things down a notch or 2 here, favouring form and finesse over power. #5 Shisochin and Sanchin Kata (The choices of kata were our own) - I ran thru the first 3 kata times (slow, medium, full speed and power) then finished with a maximum effort Sanchin. #6 Zenkutsu Dachi - Nothing fancy here, just moving up and down the Dojo in stance, concentrating posture and the 'power train' #7 / #8 / #9 / #10 / #11 - These last 5 stations called for a 'back to basics' approach, working on a selection of 'blocking' techniques - Age Uke, Uchi Uke, Gedan Barai, Kake Uke and Mawashi Uke - each of which I drilled as kihon, as part of a free flowing drill and adapted as strikes. This was a nice session to get back to, which allowed me to concentrate specific weak areas, that I may not have had a chance to as part of a larger group - Plus I was allowed to wear my HR monitor, so yay... Duration: 3h 16m (over all) Starting HR: 79 bpm Average HR: 121 bpm Max HR: 168 bpm Recovery HR: 14 bpm Calories: 931 burned Travess
Friday (04/01/18) Following 3 fairly Mid-High energy level days, I decided today would better suit a lower intensity day. I shortened my warm-up from 10 minutes down to 5 minutes of Stretching, and just 1 minute of Light Shadow Boxing. Next up I alternated Kata with some Core/Ab work: (each kata done twice, once at 25% then again at around 50%) Gekisai Di Ichi x 2, followed by 30 Crunches Gekisai Di Ni x 2, follwed by 30 Leg Raises Saifa x 2, followed by 30 second Plank Seyunchin x 2, followed by 30 Mason Twists Shisochin x 2, followed by 30 Knee to Elbows I then cooled down with (a light) Sanchin Kata, 30 seconds of Shadow Boxing and then Tensho Kata. Today was also my 1st post-Christmas/New year Weigh-in (since 9th Dec) coming in at a gain of just 3lbs 3oz, which given my major over indulgence, I couldn't be happier about! Duration: 34m Starting HR: 71 bpm Average HR: 102 bpm Max HR: 132 bpm Calories: 161 burned Travess
Saturday (05/01/18) First proper run of 2018 today (following the kids krotty class) I settled on some Interval Running this morning, doing laps of a nearby 500m trail (disused airfield) in which I walked for the first 15 seconds of each lap, then made up the pace for the remaining distance. Duration: 42m 50s Laps: 16 Distance: 8km Goal Av. Pace: 5m 40s per km Actual Av. Pace: 5m 21 per km (4m 51s Running Pace / 30s Walking Pace) Starting HR: 76 bpm Average HR: 167 bpm Max HR: 183 bpm Travess
Cheers Knee Rider! I really should have waited until I'd woken up properly, and my eyes weren't still half closed, before reading that... Travess
I don't even know what 'serious pace penis' is, but I hope for you and your partners sake, you manage to sort it out and are able to 'slow things down'... Travess
