Summer '25: WK 07, D1, D2, & D3
Fitness Journal
(Back to fitness journal).
08/17/2025, Su, Day 1
Routine:
Total time: 60-min
Warm-up (jogging)--15-min
Running Intervals--30-min
1/4-mile fast, rest 2-min, repeat for 30-min
Cool-down
Walking and backwards walking up hills
Notes:
- Outside: I was outside today at the park (off the treadmill). It's a little harder running through the grass, but easier on the joints, and more fun, too.
- Hard work: This work is tough. The last few 1/4-mile intervals took a lot out of me, but I pushed through. This is the first time I did longer intervals (about 2-min each).
- Focus: All I can do is stay focused. I kept setting and acting on the intention to run forward as smoothly and as hard as I could.
08/18/2025, Mo , Day 02
Routine:
Total time: 45-min
Warm-up (treadmill backwards & lateral walking)--15-min
Running 1-mile Intervals--25-min
(8-min on, 4-min off, repeat 2x)
Cool-down--10-min
Backwards treadmill walking
Notes:
- Unrecovered: Today I was unrecovered. I did what I could. I was supposed to lift weights, but I opted for a few 1-mile intervals instead.
- Satisfied: I am satisfied with this for now.
08/22/2025, Fr , Day 03
Routine:
Total time: 50-min
Warm-up: KB Turkish Getups--15-min (16kgs)
Weight training:
KB Floor Presses (24kgs)
Pushups (bodyweight)
Renegade Rows (16kgs)
Midsection--crunch with lumbar pad, oblique crunches
Notes:
- Quick vacation: Coming off a few days of vacation. But that's why I made sure to get my sessions in on Sunday and Monday.
- Turkish Getups: These are misunderstood often. They force the shoulder musculature to contract and stabilize the shoulder joint through a useful range of motion. This is a "resilience" exercise (from Pavel Tsatsouline).
- Simple hard work: Today I kept it simple. I just worked hard on upper body and midsection with basic movements.
- Renegade Rows: I liked the rows, because they integrate my midsection with a rowing movement. These were tough, too.
- Kept it moving: I set my stopwatch, and just kept going for 50 minutes. Short breaks. Some mobility work during breaks.
- Train harder for less time: I think it's hard to overtrain if you keep workouts shorter. I prefer to train intensely, but for moderate amounts of time. That's sustainable and gets me the best results I can for myself.