tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Sun 14 Apr 19 Recovery Day. Family visiting Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Mon 15 Apr 19 - Stimulation Training Day Morning HRV Score - 72 - Readiness 8 - Parasympathetic AM High Resistance Intervals26 x 5s sprint sled push / 50s recovery - 90kg on the sled Tempo Intervals Every minute, on the minute, for 20 minutes - 10 x KB Swings @ 32kg Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Tue 16 Apr 19 - Development Training Day Morning HRV Score - ?? - Readiness ? - Parasympathetic AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 12, 9 - Felt it on the last two sets again, but better than last time. Keep going and remember80% consistantly is king (Elite Minds). - Planche Leans - 4x30s and an additional set of 12 seconds (bringing back my old Kaizan principle) - KB Clean and Press - 5 sets of 5 each arm @ 20kg Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Wed 17 Apr 19 - High Peformance Recovery Day Morning HRV Score - 63 - Readiness 3 - Sympathetic Tempo Intervals Using HR Monitor Assault Bike For 20 minutes: - 12 seconds work and recover to sub 120 BPM. Completed 19 sets within the time. Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Thu 18 Apr 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 9 - Sympathetic GST Hollow Body Holds - 4 x 48s - Kaizan Set of 24s - Keep grinding Negative Hanging Leg Lifts - 5 x 3 - Hit an additional set of 3. Hard work, I'll probably stick at this scheme for a bit. Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - Form getting better Band over feet V-Ups, superset with 10 x Jefferson Curls (30kg) - 4 sets of 5 Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Fri 19 Apr 19 - Development Training Day Morning HRV Score - 72 - Readiness 9 - Parasympathetic AM High Resistance Intervals 22 x 5s sprint sled push / 50s recovery - 100kg on the sled - Lowered volume and increased intensity. 100kg was a noticeable change! Tempo Intervals Every minute, on the minute, for 22 minutes - 10 x Double Arm KB Swings @ 32kg Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Sat 20 Apr 19 - Rest Day Morning HRV Score - 69 - Readiness 9 - Sympathetic Daily Win? Absolutely. Rest day completely and spent some very quality time with family Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 20, 2019 Author Report Share Posted April 20, 2019 Sun 21 Apr 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 9 - Sympathetic Meant to be either rest or HPRT over the weekend, however rest yesterday and good HRV prompted me to run Stimulation. AM Tempo Intervals - Stimulation level - Assault Bike 20 sets of: - 12s work / 48s rest - Calories just over 190, to give a marker for effort. KB Work Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 28kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, Figure Eights 5 sets of 15 reps (a single rep is one complete figure eight) @ 32kg Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 22, 2019 Author Report Share Posted April 22, 2019 Mon 22 Apr 19 - Stimulation Training Day Morning HRV Score - 68 - Readiness 8 - Sympathetic AM C2 Rowing - 'Monah' For something different. My final day of holidays, so wanted a quick but good session. Didn't record distance, but pace instead 2:00 at pace/ 2:00r - 1:42.6 min/500m 2 x 1:00 at pace / 1:00r - 1:42.4min/500m - 1:42.4 min/500m 4 x 0:45 at pace / 0:45r - 1:43.3 min/500m - 1:43.8 min/500m - 1:43.8 min/500m - 1:42.3 min/500m 6 x 0:30 at pace / 0:30r - 1:43.6 min/500m - 1:42.9 min/500m - 1:42.9 min/500m - 1:42.2 min/500m - 1:42.2 min/500m - 1:40.8 min/500m Felt it, as always. Good little session before returning home for some painting time Daily Victory Win End of a good two weeks of holidays. Quality time with the family - and I mean that truly. Remember what this is like, when stress is low and laughing is easier. It will be important for the years to come. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Tue 23 Apr 19 - Development Training Day Morning HRV Score - 69 - Readiness 10 - Parasympathetic AM Max Effort Testing Deadlift - 3 x 140kg Floor Press - 3 x 95kg Daily Victory Loss - I planned on doing my GST, and even some stretching, but didn't. It was meant to be a Development Training Day but I got slack. No excuses. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Wed 24 Apr 19 - Stimulation Training Day (in lieu of tomorrow) Morning HRV Score - 67 - Readiness 7 - Sympathetic AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 12, 12 - The last set had slow tempo, but I got it out with good form. Keep going and remember 80% consistantly is king (Elite Minds). - Planche Leans - 4x30s and an additional set of 18 seconds - Korean Dips - 5, 4, 4, 4, 4 Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Double Arm @ 32kg Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Thu 25 Apr 19 Morning HRV Score - 69 - Readiness 10 - Parasympathetic No training today Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Fri 26 Apr 19 - Development Training Day Morning HRV Score - 64 - Readiness 5 - Sympathetic Surprising given the restful day yesterday. I think there is a bug going around, because my wife was the same. AM High Resistance Intervals 22 x 5s sprint sled push / 50s recovery - 100kg on the sled Tempo Intervals Every minute, on the minute, for 22 minutes - 10 x KB Swings @ 32kg Figure Eights 5 sets of 15 reps (a single rep is one complete figure eight) @ 32kg Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Sat 27 Apr 19 - High Performance Recovery Training Day Morning HRV Score - 64 - Readiness 5 - Sympathetic A result of pushing yesterday, plus this week has seen some higher fluctuation - other stress at play. Tempo Intervals - Stimulation level - Assault Bike 20 sets of: - 12s work / 48s rest - Calories just over 160, to give a marker for effort. Focusing on appropriate recovery Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Sun 28 Apr 19 - Recovery and/or Movement training Morning HRV Score - 69 - Readiness 10 - Parasympathetic Despite readiness, really didn't feel like it today AM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Double Arm @ 32kg GST Quadraped movement series, 20m up and back of each, rested 2 minutes, then went again. Movement work Super set of: 10 x hanging shoulder shrugs 5 x Jefferson Curls (30kg) Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Mon 29 Apr 19 - Stimulation Training Day Morning HRV Score - 65 - Readiness 6 - Sympathetic PM Intervals 3 x 1200m / 2:00r Running with 14kg gear and boots - 5:39 - 5:36 - 5:51 Last one stung. Daily Victory Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 30, 2019 Author Report Share Posted April 30, 2019 Tue 30 Apr 19 - Development Training Day Morning HRV Score - 67 - Readiness 10 - Parasympathetic AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 7 Straight Bar Dips - 7 Reverse Straight Bar Dips - 7 Korean Dips - 7 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 12, 12 - Better tempo this time. Give it one more at this Rep Scheme then assess if you should start to go to 15. Keep going and remember 80% consistantly is king (Elite Minds). - Planche Leans - 4x30s and an additional set of 20 seconds Work Strength Accessory Work 4 times of: - 6 x MedBall slams (12kg) - 8 x 12.5kg single arm squat with push-press (8 reps per arm) - 10 x push ups - 12 x lying heaves Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 1, 2019 Author Report Share Posted May 1, 2019 Wed 01 May 19 - High Performance Recovery Training Day Morning HRV Score - 64 - Readiness 6 - Sympathetic AM Tempo Intervals Assault Bike 20 x 0:15s / 0:45r No computer or HR monitor. Between 70-80% on each effort Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 2, 2019 Author Report Share Posted May 2, 2019 Thu 02 May 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 8 - Parasympathetic PM Intervals 3 x 1200m / 2:00r Running with 14kg gear and runners - 5:45 - 5:46 - 5:47 Tried keeping it at a stimulation level. Despite changing to runners it didn't really feel any different to Tuesday. Perhaps the larger weight changes the running dynamic too much so having boots on doesn't effect it much. Daily Victoy Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 3, 2019 Author Report Share Posted May 3, 2019 Fri 03 May 19 - Development Training Day Morning HRV Score - 70 - Readiness 7 - Parasympathetic AM GST Hollow Body Holds - 4 x 48s - Kaizan Set of 48s - Keep grinding Negative Hanging Leg Lifts - 5 x 3 - Hit an additional set of 3. Hard work, but surprisingly better despite missing last week. Keep at this scheme for a few more goes, then start to add reps. 1/2 Winscreen wipers - 3 x 2 - Initial testing at these. Pretty cool. Work Training Little circuit session with international partners. Nothing too ardous, but a bit of fun. Went for about 30 minutes, at probably RPE 6. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Sat 04 May 19 - High Performance Recovery Day Morning HRV Score - 61 - Readiness 4 - Sympathetic AM Tempo Intervals Assault Bike 20 x 0:15s / 0:45r For an indicator of effort/work - total calories was 193 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Sun 05 May 19 - Rest Day Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Mon 06 May 19 - Stimulation Training Day Prior to going away for the next few days, did a quick GST dips session GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 7 Straight Bar Dips - 7 Reverse Straight Bar Dips - 7 Korean Dips - 7 Reverse Korean Dips Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Tue 07 May 19 - Development Training Day In the field. AM Intervals 2 x 1000m / 5:00r Running with 15kg gear and boots - 4:51 - 4:16 Gravel road - first interval had a mean hill. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Wed 08 May 19 - Other In the field. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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