Summer '25: WK 10, D1, D2
Last modified 1 day ago.
Fitness Journal
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09/07/2025, Su, Day 1
Routine:
Total time: 30-min
Steady-state run: 30-min
Notes:
- Efficiency: I perceive that my running efficiency has improved. I'm covering the 30 minutes (about 3.5 miles) with less and less effort. I feel like I'm just galloping along sometimes.
- A rainy run: It was raining, but I felt game to go running, so I did. Soon enough my luxuries will be limited, so I might as well as get the miles in. I enjoyed the run, though.
09/09/2025, Tu , Day 02
Routine:
Total time: 120 minutes
Treadmill warm-up--10-min (light run)
Sprint intervals--45-min (Sprint 30-35sec, 10% grade, 8.5mph, rest 80%, repeat)
Walking cool-down--5-min
Calisthenics--30-min (100 push-ups, 225 squats, quick breaks)
Bird-dog--8-min
Incline treadmill walking--10-min (10% grade, backwards, lateral, forwards)
Notes:
- Toughest day: This was the toughest day of the training season so far.
- Staying sharp: I feel ready for the challenges ahead, but I am still trying to get a little more improvement and performance out of myself.
- Hydration: After about 30 minutes, I'll start sipping water with added minerals. Although it's not my intention, these workouts leave me soaked in sweat. I replace some of the lost water and minerals to keep a better performance throughout.
- Exhausted: Again, it's not the point to feel exhausted afterwards, but it's progressive overload. You gotta push a little further and a little more--at least, once or twice a week. That's what I did today--I sprinted quicker than before and hung in there. Also, this was the longest workout I've done--totaling two hours. If that means I am going to feel a little beat up the rest of the day, then so be it... I have to push myself intelligently.
09/__/2025, __ , Day 03
Routine:
Total time: __ minutes
Notes:
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