Summer '25: WK 11, D1, D2, D3
Last modified 4 months, 3 weeks ago.
Fitness Journal
(Back to fitness journal).
09/15/2025, Mo, Day 1
Routine:
Total time: 55-min
Location: Outdoor running trail (mostly flat)
Sprint intervals:
15-min steady-state run warm-up, 30-min intervals (30sec on, 60sec walk, repeat), 10-min steady-state run cool-down
Notes:
- Getting quicker: My intervals were quicker. Definitely was able to pick up the pace, keep a snappy stride, and run well. Recovery was solid, too. I wasn't crushed by the sprinting and was just about ready to go again after 60 seconds.
- Difficulty: This week is time to continue pushing myself as much as I can. The week has to be more difficult, which means take it one day at a time. I have to string together tough workouts. The benefits will accumulate.
- I'm beat: I'm pretty tired right now, but I feel solid. It's going to be important to make sure I eat very well, stick to my Food Plan, stay hydrated, keep a positive mindset, relax, and get plenty of sleep.
09/17/2025, Wd, Day 02
Routine:
Total time: ~90 minutes
Warm-up: 10-min incline treadmill (all directions)
Running intervals: 30-min (10% incline, 30sec on fast, 60sec off, repeat)
Calisthenics: 30-min
Push-ups, suspension-trainer rows, lunges, squats, abdominal crunches
Form: controlled, 5-10 reps per set, quick breaks, rotating through the exercises
Cool-down: 10-min incline treadmill (same)
Notes:
- I found a rhythm on the running intervals. I was soaked in sweat and really breathing hard by the end, but the quality did not go down. That's the key.
- I have two days off now, because I have organized training to do on Saturday and Sunday. (I'm not sure what they'll have me up to, but I'll write about it soon).
- Still making it happen. It's been 11 weeks now. I am proud of the work I've done and put in. This is one of the most fulfilling training seasons I've done in my life.
- Yesterday I ran for 35 minutes at the beach (steady state), but I didn't log that as a training session, because that was physical activity for me. It was "running practice" essentially. A good time, though. Cleared my head and felt good to be outside there at the beach. Was a beautiful day.