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 WEIGHTGoal WeightDiet ReflectionsComments
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Base Building
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November
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Week One10K RaceOka. 10K, 59:21Complete
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Week TwoClassClassClass60 Min E
30 Min E (4.52KM)
201lbs
Did not complete
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Week ThreeClassClassClass60 Min E30 Min E202lbs
Easy Week = 3 Freebies/month for anything but strength
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Week Four ClassClassClass60 Min E30 Min EExtra Greco
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Workouts:
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December49
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Week OneClassClassClass60 Min E30 Min E
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Week TwoClassClassClass60 Min E30 Min E200lbs
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Week ThreeStrongliftsStrongliftsStronglifts60 Min EHIC 1-10205lbs
Has been poor for a while. Have become ill over Christmas due to very poor diet. Need to start clean eating again.
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Week Four StrongliftsStrongliftsStronglifts60 Min EHIC 1-10
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Black + Operator (Kind Of)
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January
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Week OneStrongliftsStrongliftsStrongliftsClassClass204lbs
Excellent. Back on track.
Went swimming on Friday and hiking on Saturday.
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Week TwoStrongliftsStrongliftsStrongliftsClassClass206lbs
Very good. Ate a few jelliebeans and a bit of chocolate this week, but it was basically perfect.
Went for a 30 minute treadmill run after Friday stronglifts. Then stretched and hit the sauna. A great way to spend Friday PM.
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Week ThreeStrongliftsStrongliftsStrongliftsClassClass206lbs
Has been excellent. Plan to do a 24hr fast on Saturday.
Added a 30 minute treadmill run on Friday, did lots of stretching and sauna/
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Week Four StrongliftsStrongliftsStrongliftsClassClass205lbs
Went out Wed night in Mtl. GOt sick and didn't finish my last two workoits.
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February
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Should do Apex for HIC.
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Week OneStrongliftsEasy WeekEasy Week30 Min E (40M actual)HIC
Have been sick so it hasn't been great.
Have been sick. Will let this count as an easy week.
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Week TwoStrongliftsStrongliftsStronglifts30 Min E (45M Actual)HIC5KM Race
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Week ThreeStrongliftsStrongliftsStronglifts60 Min E (40 min)HIC (6 Apex)205lbs
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Week Four StrongliftsStrongliftsStronglifts30 Min EHIC (7 Apex)202lbsEasy week
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March
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March 5-11FighterFighter30 Min E30 Min E35-120 Min E206lbs
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MadcowMadcow
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March 12-18MadcowMadcow40 Min E40 Min W45-120 Min EMadcow201lbs
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March 19-25MadcowMadcow45 Min E50 Min E55-120 Min EMadcow198lbs
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March 26-1MadcowMadcow55 Min E60 Min E65-120 Min EMadcow198lbs
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April
41
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April 2-8MadcowMadcow45-60 Min E45-60 Min E60-120 Min EMadcow198lbs
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April 9-15Hill Sprints60 Min E60 Min E60 Min E197lbsEasy Week
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April 16-22MadcowMadcowMadcow10KM Race 196lbs
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April 23-29MadcowMadcowMadcow45-60 Min E60-120 Min E
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May
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April 30-6MadcowMadcowMadcow45-60 Min E60-120 Min E196lbs
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May 7-13MadcowMadcowMadcow45-60 Min E60-120 Min E195lbs
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May 14-20MadcowMadcowMadcow45-60 Min E60-120 Min E193lbs
End of First Madcow Cycle
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May 21-27MadcowMadcowMadcowEasy Week
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Running Base
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http://running.competitor.com/2014/01/training/base-training-draft_65938/4
**Weekly milage base of 24 to 32KM. Longest run must be 8KM.
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June
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May 28-3RESTREST8 KM (Long)35Min (easy)35Min (easy)35Min (easy)194lbs
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June 4-10FighterFighter9 KM (Long)40Min (easy)40Min (easy)40Min (easy)
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June 11-17FighterFighter10K (Long)45Min (easy)45Min (easy)45Min (easy)
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12 Week Half Plan
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June 18-24FighterREST35 minFartlek: 12X1 min, 1 min reset30 min8K10K Race (Long)196lbs
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June 25-1FighterFighter35 min
Threshold: 2X10 min, full rest (8:30 per min/mile
30 min10K12000
GOAL: 182lbs (Same as Geordie)
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July
http://www.runnersworld.com/race-training/3-day-half-marathon-training-plan
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July 2-8FighterFighter25 min20 min, w/ 10X100 m fast throughout20 min9K Race12000196lbs
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July 9-15Fighter3Fighter340 minHills 6X2 min, recover downhill30 min12K12000198lbs
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July 16-22Fighter1Fighter140 minFartlek: 5X3 min, 1 min rest30 min14K12000198lbsGOAL: 200
Has been really clean for the last couple of weeks and that reminds me of how good I feel when I eat paleo.
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July 23-29Fighter2Fighter245 minThreshold: 20 min straight35 min16K12000197lbsGOAL: 198
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August
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July 30-5Fighter3Fighter345 min8X400 m, 1 min rest35 minFUN Long Run12000196lbsGOAL: 196
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Aug 6-12VACAY RESTVACAY REST30 min20 min, with 10X100 Fast throught25 min18K12000GOAL: 194
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Aug 13-19RECOVERYRECOVERYRECOVERYRECOVERYRECOVERYRECOVERY12000GOAL: 192
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Aug 20-2645 min
Threshold: 3X8 min, 2 min rest
35 min20K12000GOAL: 190
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Setember
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Aug 27-250 min7 Hills35 min24K12000GOAL:188
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Sept 3-940 min
5K Pace: 4 X1K, 1 min rest
30 min16K12000GOAL: 186
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Sept 10-1625 min
Fartlek: 5X2 min, 1 min rest
20 min12000200lbsGOAL: 184
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Army Run
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September 17Half Marathon5K198lbsGOAL: 185
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Start Bulking
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https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
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