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Old 11-12-2008, 10:04 AM   #31
Daniel Labuz
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Also, I know this sounds laughable but I already trashed the fasting. I probably did it wrong, but on days I was fasting and had to train I couldn't put in the intensity I wanted and I could barely get my Heart Rate above 190 or 95% for extended periods of time until I had to stop to catch my breath. I might try it again in the future, but I think it's hurting my performance and that's what I was afraid of, and also the recovery aspect but I seemed to recover easily enough.

I did 20-hour fast tuesday-wednesday and thursday-friday, and a 24-hour fast sunday-monday. Monday I felt terrible the whole time, and it would probably get worse now that I'm upping the workload by twice as much as before. Usually 6-7 hours in the gym and 4-5 outside, now it's going to be 20-25 outside and 3-4 inside. Which means I probably won't be keeping a log of my fitday during those multi-day or several hour days, mostly because I'm cramming carb gels and eating inordinate amounts of nuts and dried fruit which can get up to 5k+ calories a day, but I will monitor my diet on strength days and also recovery/rest days.
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Old 11-12-2008, 12:41 PM   #32
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November 12, 2008 – Endurance <90

Run “The Loop” – 4.75 miles of hilly roads. Time: 41:19.5 MHR (Observed): 197 AHR: 179 (89.5% MHR)

First time in a while I came to throwing up multiple times, those hills still kick my ass. I was sustaining a 193-197 HR for at least 5 minutes going up the last long hill. I wasn't too far off my projected finish time, of course let's see how I recover I'll probably be crippled tomorrow haha.
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Old 11-13-2008, 08:01 AM   #33
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November 13, 2008 – Endurance <90, Practice

Warm Up: 3 rounds: 5x Shoulder Dislocates, 30-sec 105# Overhead Hold, 11x Ring Push-Ups, 10x Box Jumps @ 24”

Workout: Row 60 Minutes @ 70-75% MHR.

Stats: 2:19.3/500m, 12920m, 745 calories, 21 s/m, 146 AHR

Felt good, only thing I don't enjoy about going 30+ minutes on a C2 is that my ass starts to go numb, not sure if that's because I have little to no fat on my ass or if I'm not sitting correctly. Either way my legs were pretty much fine when I woke up other than a little tightness in my calf/achilles area

Well I'm off tomorrow, I will see you folks on Monday or Tuesday depending on if I destroyed myself during this trek, I doubt I will be able to do anything Monday but I thought I was going to be hurting today but I ended up fine so I guess anything can happen!

Just a side note I looked back at the last time I rowed 60 Minutes (Oct. 3):

Stats: 13116m Rowed, 766 Calories Burned, 160 Avg. HR, 2:17.2/500m Avg. 19s/m

14 less AHR, but only 2.1 seconds slower on the avg/500m and that was after 3 days of rest as well. Doing better me thinks
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Old 11-17-2008, 03:32 PM   #34
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I had a terrible weekend, nothing went as planned and nothing was achieved other than a hike up Rooster Comb Mountain which is 5 miles round trip with only 1,600 feet elevation gain. I should be proud of that since so many things went wrong, but driving ~9 hours and only on the mountains for 3 is very very sad.

Anyways Sunday was rest (Mentally)

Here's todays workout:

November 17, 2008 – Strength

Warm Up –2 Rounds: 5x Shoulder Dislocates, 105# Overhead Hold for 40 seconds, 10x Ring Push Ups, 10x Lunge Each Leg

Workout:

(1) 10x3 Back Squats Rest 2 Minutes Between Sets
a. 115,135,145,150,160,155,155,145,145,150#

(2) 8x2 Push Press Rest 2 Minutes Between Sets
a. 75,85,95,100,110,125,135,125#

(3) 5x5 Overhead Press Rest 2 minutes between Sets
a. 75,85,90,100,95#

Squats are stagnant, as well as push press, overhead press is doing better.
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Old 11-18-2008, 01:52 PM   #35
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November 18, 2008 – Endurance, Strength

Warm Up: 30 Minutes on C2: 2:15.5/500m, 391 calories, 6639m, 21 s/m

Workout:

(1) 5x3 Front Squats Rest 2 Minutes between sets
a. 95,105,115,130,140#

(2) 8x4 Bent-Over Rows (Low Weight) Rest 2 Minutes between sets
a. 75,80,90,95,100,105,105,110,110#

Actually could've done more on the front squats but didn't want to get greedy. Think I popped something in my right hand (injured one) while doing the rows, got ice on it and if I messed up my hand again it will be very disappointing as it was getting better.
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Old 11-19-2008, 12:39 PM   #36
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November 19, 2008 – Endurance

Warm Up – 5 Minutes C2

Workout – Run 5.4 miles hilly roads

Stats: 859 calories, 195 MHR, 175 AHR, 51.58.7

Good run, about 25 degrees out, sweating like crazy. Tripped myself 1.5 miles in and ended up ripping right through my VFF and sock which led to my toe bleeding the last 4 miles making my socks drenched in blood. Lucky me a rest day is tomorrow. Now I will go take 25 contrast showers to get feeling back into my legs.

Not for faint hearted:
http://img135.imageshack.us/my.php?image=toejamvv8.jpg
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Old 11-21-2008, 04:59 PM   #37
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Overdid it a little bit, had to rest my legs up but I will be back (Or tonight?) Saturday.

Stupid brain! Stupid legs!

November 20, 2008 – Recovery

15 minutes stationary bike, stretch, 5 minutes C2, stretch legs


November 21, 2008 – Recovery

Workout:

(1) 20 minutes C2 – 2:18.0/500m, 4348m rowed
(2) Stretch
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Old 11-22-2008, 09:14 AM   #38
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November 22, 2008 – Strength, Power Endurance

Warm Up – 5 Minutes on Airdyne, 20x Air Squats, 15x Lunge Each Leg

Workout:

5x10 Sandbag Get-Up (5x each shoulder) @ 60#

(1) 3 Rounds
a. 10x Push-Ups
b. 10x Dips
c. 5x Knee Jump

(2) 5 Rounds
a. 5x Ring Pull Ups
b. 10x Burpees

Felt good, dips aren't doing well, guess I haven't been doing them as much as I used to. Had to break them up into 5's so my arms didn't get severely pumped for the last circuit.
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Old 11-23-2008, 08:16 AM   #39
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Taking a rest day today, probably need it, got some ailing body parts mainly my big toes (stubbed them pretty hard running last week) and hand of course which is taped up pretty well.

I got my new approach set up until the time I move up to Keene/Lake Placid for the season, looks good, of course it will be more than I'm used to.
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Old 11-24-2008, 02:14 PM   #40
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November 24, 2008 – Strength

Warm Up: 5x Shoulder Dislocates, 5x 30# KB Universe Thrust, 10x 50# Goblet Squat, 10x Potato Sack Squat, 15x Push Ups

Workout:

(1) Work Up to 1RM Front Squat
a. 65x4, 65x4, 95x3, 110x2, 135x1, 140x1, 145x1, 150x1, 162.5x1, 165x1

(2) 5x2 Front Squat @ 85% (140#) 1RM rest 2 minute between sets

(3) 8x2 Overhead Press rest 2:30 between sets
a. 75, 85, 90, 95, 100, 105, 110, 115#

Cooldown: 5x5 Ring Pull Ups rest 1 minute between sets

Today was probably one of my best days in the gym, I don't get many of these since it seems like I'm either stagnant or getting weaker but today I tore it up. PR'd my Front Squat by 15# from 2 months ago. Might not seem like a lot but since I do a lot of lengthy endurance and improvement in strength is a result. The 162.5 was a laugh since I was going from my old PR to a new one I forgot to change the 5# plate off one side and had 50# on one side and 47.5# on the other side, haha. Overhead Presses did well too, overall great session.

Part of my new plan I will do a recovery day after each long strength day, I was in the gym for almost 2 hours today resting a lot between sets rather than using fatigue against me.

What I plan to get from this new schedule which looks something like this:
Full Strength day
Recovery
Power, Interval
Power Endurance, Strength
Endurance
Rest
Full Strength Day etc...

What I plan to do is get better strength, better endurance, and a higher anaerobic threshold. (Sounds like a dream, but I keep on dreaming goddamnit)

Some goals would be (In the next 6-7 weeks):

Sub 1:30 500m row (Best is 1:35.2 set almost 2 months ago)
Sub 10 minute 1 1/2 mile run (Best is 11:20 set back over 4 months ago)
115# Overhead Squat (Best is 95#)
200# Back Squat (Never set back squat but best loads are 165x3)
Sub 35 Minute on The Loop (4.75mi of hilly roads running)
Sub 7:30 2000m row (Never did 2000m row before)
BW (165#) Bench Press (135x5 is best result)
135# Overhead Press (115x2 is best result)
BW (165#) Push Press
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