Lose That Sixth Grader

I did the following Turbulence Training workout today, 20090707. I’m keeping to my schedule! I’ll have done 12 full workouts at 3 circuits each by Saturday 20090711. I’ll do some hotel room workouts the following week while at the beach.

Prisoner Squat 3×15 reps
Jumping Jacks 3×40 reps
Plank 3×45 seconds
Stability Ball Leg Curl 3×15 reps
Push-up 3×12 reps
Side plank 3×20 seconds per side
Sumo Squat 3×15 reps
Beginner Inverted Row 3×8 reps

As usual my knees were cranky on the first set of prisoner squats, but they felt better in the latter two circuits. Jumping jacks actually felt pretty good today. My fitness level is increasing and they didn’t feel to tough on my knees either.

I did my planks in the kneeling push-up position to make sure I got in the whole 45 seconds. The leg curls felt good and really got my hams burning. Push-ups were good. I sprayed my elbows w/ Biofreeze before I began my workout. I’m going to ice my elbows and knees once I’m done with this write up to ease the tendinitis I believe is flaring up in my elbows. I’m going to do my knees because I’ve been climbing the stairs at work more often than usual going between my floor and the lab on the next floor up.

I did the side planks on my knees. My core muscles are still feeling tight and thoroughly worked even now. I paid closer attention to foot position on my sumo squats and didn’t allow my knees to collapse inwards. I kept my knees tracking over my feet. I did my rows outside and focused on getting all the way up to the bar and extending down to a full hang. I need to focus more on squeezing at the top. Total time for strength portion 25 minutes. This was 5 minutes shorter than last time.

I did a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 2 minutes at 8/10 intensity followed by 2 minutes at 3/10 intensity. Repeated the sprints 4 more times with 3 low intensity sets in between. Total 10 minutes hard. Ended with 5 minute cool down at 3/10 intensity. Total interval time 28 minutes. Total workout time 53 minutes. This is much better than last time with th e14 minute break and 72 minutes total.

During those two minute sprints I really pushed myself. I kept thinking to myself “Lance Armstrong is nearly as old as I am and he’s riding the freaking Tour de France! Ride hard!” My other thought was of the epic Wimbledon final between Federer and Roddick in which they played 30 games in the fifth set! I can’t imagine playing tennis for four hours and eighteen minutes straight. And riding 3500 kilometers over a 23 day stretch is just crazy!

Oh, btw, I’m starting another 24 hour fast. I know some of my pitfalls for fasting now. I’ll avoid them and complete this fast. You can’t out train a bad diet!I also took two walking breaks today while at work.