Training Log Archive: WileyKyO-T

Progress Report

8 APR - 14 APR
Score: 0/5
Grade: F
Met 1b, 1e, 3a, 5a, and 5b
Analysis: I didn't work out much last week, and some of the reasons are:
1. APFT
2. Boy Scout Weekend
3. Poor Time Management
4. Laziness
Prospects for next week: I am going to have about five good days in which to work out. Monday is a mandatory dinner night, so I will probably get less done Monday night. Here's a rough plan for success:
1. run every day
2. weights on M, W, Th
3. pushups/situps tuesday-friday
4. swimming tuesday and wednesday
5. boxing monday-thursday
Hopefully this works out well.

Recovering from boy scout weekend
Slept from brunch to dinner

Running e-punch for boy scout weekend

Preparing for boy scout weekend

working out with a friend

Got some help with intensity and sequences; tried combining crosses to the head and body in same sequences, improved delivery of power.

Concept of the Operation

This note explains how I think a typical training week should be spent. The following are recommended minimums that I will try to meet or exceed. Each week I will give myself a grade 1-5 based on how well I met each goal. This plan will be in place for four weeks, starting this week.
1. 5 runs
a. 40 miles
b. 1 cross training run
c. 1 trail run
d. 1 run over 10 miles
e. 1 run over three miles, under 7 min/mile pace
2. 3 weights
3. 4 pushups and situps workouts
a. 1 set of APFT pushups and situps
b. 1 hour
4. 2 swimming
5. 4 boxing
a. each session longer than the last
b. only 1 session per day

1 min plank
1 min flutterkick
1 min pushups
1 min situps
30's abs
35 pushups, 35 situps
...30, 30
...25, 25
...20, 20
...15, 15
2 min plank

Run to Lee and back to check out a couple side trails by the gate.

learned some chest exercises, started doing more complete sets

practiced moving around, jab, and cross

The APFT:
2 minute pushups: 56
2 minute situps: 85
analysis: much improvement needed in pushups, improving nicely in situps

APFT
2 mile run: 11:17
analysis: pretty fast, could probably have gone faster but it wouldn't have mattered; I kept tempo for the first mile with a kid who went out too fast and then I passed him for good and ran on my own

Four gate run with 12 total intervals of 5 minutes of running, 30 seconds of pushups, similar to March 24th. Due to the results of today's APFT, I should try to do more pushups, and what better way than as part of a run?