Summer '25: WK 09, D1, D2, D3
Last modified 5 days, 1 hour ago.
Fitness Journal
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08/31/2025, Su, Day 1
Routine:
Total time: 90-min
Turkish Get-ups: 30-min (16kgs, alternating arms)
Farmer's Carry: 30-min (Two-handed w/ 16kgs, one-handed w/ 24Kg kettlebell, & wearing 25lb vest)
Sprint Intervals: 15-min (90sec on, rest 80%, repeat five times)
Steady-state run: 10-min (cool-down)
Notes:
- Breathing pain: From the middle of the workout onwards, I was breathing quite hard. My sinuses became painful. That afternoon and into the night, I had a runny and stuffed-up nose. Some adaptation pains, I'd say!
- Medium difficulty: I would make this a good medium-effort workout. It's general physical-preparation work. A mixture of strength and endurance (and skill).
- Week 9: I can't believe it. I'm already on week 9! The time flies by. Training consistently has come naturally (as always).
- Physical activity beyond my workouts: Note that I don't include other physical activity in these logs. But I do a good bit. That includes walking with a 25-pound vest for as much as two hours. Also, I have been bicycling as much as 30 miles at at time, too.
09/02/2025, Tu , Day 02
Routine:
Total time: 65 minutes
DB Lunges--10-min
Machine calf raises--10-min
Bird-dog--5-min
Crunches and oblique crunches--8-min
2-mile treadmill run (16:30min after a 5-min warm-up)
Backwards incline treadmill walking--10-min (cool-down)
Notes:
- Deload: This week I cut back the running and weight lifting amount by about half. I have until October 05 to train hard. I am backing off this week by half, ramping things back up for a month, then doing light activity and stretching between October 05th-October 15th. I still trained hard. Just less volume.
- Satisfaction: I am happy with my routine and how it's going. I felt good today. Pushed very hard. Got a second wind on the 2-mile run, too. I can't believe I'm already in the 9th week. It's great.
- Lifestyle is key: Diet will be critical, because there's only so much I can squeeze out of the exercise in a training season. But if I eat 95% or better, that can really change the game.
09/04/2025, Th , Day 03
Routine:
Total time: 30 minutes
Steady-state running outside--30-min (varied grade/terrain)
Notes:
- Progress!: I covered about 3.5 miles today. Great progress, because I was efficient, focused, and finished strong. Wasn't winded, even though I had some hills included purposely. The first mile included a hill about 1/2-mile long. Great work. Moderate week here.
- Rest, then picking it back up: I'm going to take three days off here, get well rested, and next week I'll be upping the intensity again until October 8th. I get a week to rest, then I'll be on to my next training season (a tough mesocycle).