WEDNESDAY 12/28

CLIMB: Sport Rock Alexandria

Nailed a couple new V3s, tried 3 or 4 times to send a V4-, kept falling one hold from the top due to shitty footwork. Left outer elbow started complaining loudly afterward, so held off on the high walls for today.

PT: Abs

"Well-rounder"

40 Twister Knees-to-elbows

50 Knees-to-elbows

20 Station Knees-to-chests

20 Station Leg Raises

50 Sit-ups

50 Atomic Sit-ups

50 16kg Kettlebell Twisters

50 Bicycles

50 Leg Levers

50 Crunches

50 Oblique Crunches Left

50 Oblique Crunches Right

50 Flutter Kicks

20 32kg Kettlebell Windmills Right

20 32kg Kettlebell Windmills Left

For good measure and to break up the ab set I also threw in:

50 Supermans

15 Deadhang Chin-ups

2:30 Strict Leaning-Rest Hold

20 Dirty Dogs Left

20 Dirty Dogs Right

20 Mule Kicks Left

20 Mule Kicks Right

Notes: Ended up being 620 abs. Most individual ab exercises were easy, I think it's time to jump up from 50 reps. In total however I definitely feel this workout--I'm not quite back to the shape I used to be. Getting close though.

TUESDAY 12/27

SWIM: Freestyle Technique Re-familiarization

Warm Up: 300m freestyle moderate, 100m Combat Side Stroke, 2x25m underwater

Form focus:

50m catch-up drill

50m freestyle

25m streamline kick drill

25m freestyle

25m streamline kick drill

25m freestyle

50m one-armed drill

50m freestyle

25m streamline kick drill

25m freestyle

25m streamline kick drill

25m freestyle

50m fist-swim drill

50m freestyle

Notes: Outer left elbow still giving me shit and is being a huge obstacle to my getting back into swimming. Form felt pretty good, was moving pretty fast.

LIFT: Upper Body

Incline Bench Press Machine: 170lbs, 4 sets of 6 reps (Did 25 flutter-kicks after each set)

Half-hammer, half-trad Dumbell Curls: 50lbs, 4 sets of 6 reps

Standing Dumbell Tricep Raises: 65lbs, 4 sets of 6 reps

Chest Fly Machine: 170lbs, 4 sets of 6 reps (Did 50 oblique crunches after each set)

Bent-over Dumbell Rows: 75lbs, 4 sets of 6 reps

Dumbell Military Press: 45lbs, 4 sets of 8 reps

Ab-crunch Machine: 150lbs, 4 sets of 10 reps

Preacher Curl: 135lbs, 4 sets of 6 reps

Tricep Rope Pull-down: 85lbs, 4 sets of 6 reps

Bench Press: 215lbs, 3 sets of 6 reps

Lat Pull-Down: 165lbs, 3 sets of 6 reps

WEDNESDAY 2/9

SWIM: Long Distance

Warm-up: 100m freestyle, 50m Combat Side Stroke

Main Set: 3,000m (~2mi) CSS w/fins timed

Time: 51:47 [NEW PR!!!]

Pace: 1:43/100m

Splits:

500m: 8:18

1000m: 8:42

1500m: 8:42

2000m: 8:48

2500m: 8:39

3000m: 8:36

Notes: As much as I hate swimming distance, this one was pretty easy. Felt like I was asleep for most of it, struggling only not to zone out and forget what lap I was on. Used the heavier rocket fins this time, which didn't attack my feet. I had forgotten what it was like to swim long distance without crippling foot pain. It's kind of nice. We keep crushing our Personal Records on these distance swims, I hope this trend continues!

CLIMB: Sport Rock Alexandria

Went to work on the short-wall 5.9s, which have holds like freakin' 5.12s. Did pretty well, considering.

PT: Upper Body

"Circuit 10"

10 rounds of:

Sub-max set push-ups

Sub-max set abs

Max strict deadhang pull-ups

Notes: Ended up doing just under 350 push-ups, 200 sit-ups plus 150 other abs, and around 88 pull-ups.

TUESDAY 2/8

Recovery Day

MONDAY 2/7

SWIM: Freestyle Technique Re-familiarization

Warm Up: 300m freestyle moderate, 100m Combat Side Stroke, 2x25m underwater

Form focus:

50m catch-up drill

50m freestyle

25m streamline kick drill

25m freestyle

25m streamline kick drill

25m freestyle

50m one-armed drill

50m freestyle

25m streamline kick drill

25m freestyle

25m streamline kick drill

25m freestyle

50m fist-swim drill

50m freestyle

Benchmark Test: 200m freestyle sprint

Notes: Skipped the 1000m set due to being pressed for time to get running. 2:30 on the 200m sprint.

RUN: Long Distance

Distance: 14 miles

Time: 2:33:20

Pace: 10:57/mi

Notes: Ran at Fountainhead, 7 miles out then back with Brian. Hard goddamn place to run. Ran it way too fast, legs definitely not recovered from the leg PT last week. For most of second half, legs were good to go on the flats and descents, but refused to manage anything meaningful on the uphills. Never bonked. Was supposed to be the 18 miles to Bull Run, had to cut it short in order to make it to our lead-climbing class on time tonight. Trail was also muddy/icy/soaked, which made it harder and slower.

CLIMB: Sport Rock Sterling

First night of lead-climbing class. Did a couple easy routes in the class, then a few 5.9s.

SATURDAY 2/4

SWIM: Freestyle Technique Re-familiarization

Warm-up: 300m freestyle moderate, 100m combat side stroke, 2x25m underwater

Form Focus:

50m freestyle

50m catch-up drill

50m freestyle

25m streamline kicking drill

25m freestyle

25m streamline kicking drill

25m freestyle

50m one-arm drill

50m freestyle

25m streamline kicking drill

25m freestyle

25m streamline kicking drill

25m freestyle

50m fist-swim drill

50m freestyle

100m freestyle

Main Set:

1000m free timed

Time: 14:39

Pace: 1:27/100m

PT: Light Lower Body

50 cycling-specific squats (feet 9 inches apart)

30 supermans

25 lunges left leg

30 supermans

25 lunges right leg

20 hip raises right

20 hip raises left

20 dirty dogs right

20 dirty dogs left

THURSDAY 1/3

RUN: Speed Intervals

Notes: Didn't happen. Burke Lake trail was 100% hard ice, as was W&OD. Ran (skated) a half mile before I conceded the run wasn't possible. Was supposed to be a 2 on, 1 off, 1 on, 1 off anaerobic threshold interval run. Judging by the forecast, it doesn't look like Saturday's aerobic threshold run will be happening either, so I did a heavy leg PT instead.

PT: Lower Body

100 cycling-specific (feet ~9 inches apart) squats

50 supermans

50 lunges left leg

50 supermans

50 lunges right leg

25 hip raises right

25 hip raises left

2:00 plank hold

25 dirty dogs right

25 dirty dogs left

25 mule kicks right

25 mule kicks left

PT: Upper Body

Stew Smith's Super Set Circuit

7 rounds of:

10 pull-ups

50 push-ups

50 sit-ups