Prova di Resistenza

[Coach Larson]

I'm starting this new 4X7 cycle with two main goals in mind:

1) Swipe Century Cycle: I'll be using the last program I used on the Lunge century as a model.

2) FlowFit® performance: Every since watching the "Threshold Training" DVDs I've been wanting to focus on FlowFit® and see how far I can take it. My goal by the end of this cycle is to be able to perform Level 3 for a continuous 20 minutes.

This cycle will also feature Long Slow Distance running on Low Intensity days as a counterpoint to my sprint work in my last cycle. I will also so some work on Pull-ups on Moderate/High Intensity days because it is a standard military exercise that I really want to get better at doing.

I'm a little behind in this blog so I will catch up on the two days I have completed so far:

Day 1 - Aug. 4th

No Intensity:
Intu-Flow® - entire body, head to feet
Qigong/Tai Chi - selected exercises


Day 2- Aug. 5th

Low Intensity:
LSD Running - 1 hour @ 60-70% MHR

Jeffry

[Coach Larson]

Day 3 - Moderate Intensity

FlowFit®: Level 2 for 16 minutes, RPE=6. I didn't count the number of reps this time. I am mainly using RPE and total time to quantify my performance.

Pull-ups: 4X 15 second static hold in the flexed (pulled-up) position

Swipes: 25 sets of 4 in 25 minutes, RPE=5

Felt good today. Looking forward to increasing intensity a notch tomorrow.

[Coach Larson]

Day 4 - High Intensity

FlowFit®: Level 2 for 18 minutes, RPE=7

Pull-ups: 4 sets of 5 negative reps (support on the way up; no support descending)

Swipes: 20 sets of 5 in 20 minutes, RPE=7.5

Other activity: teaching fencing for 90 minutes

[Coach Larson]

Day 5 - No Intensity

1 hour Intu-Flow® and Qigong

other activity: 1 hour light yoga practice

[Coach Larson]

Day 6 - Low Intensity

1 hour LSD running, 60-70% MHR
RPE=5

other activity: 90 minutes teaching fencing

[Coach Larson]

Day 7 - Moderate Intensity

FlowFit®: Level 2 for 18 minutes, RPE=6
Pull-ups: 5X of 15 second static holds in the flexed position, RPE=6
Swipes: 20 sets of 5 in 20 minutes, RPE=6


Day 8 - High Intensity

FlowFit®: Level 2 for 20 minutes, RPE=8
Pull-ups: 5 sets of 5 negative reps, 2 minutes rest between sets, RPE=8
Swipes: 17 sets of 6 in 17 minutes, RPE=7.5


For both of these days I woke up and felt really low on energy. Despite the little voice inside my head I forged ahead with the planned workouts. As each workout progressed I actually found myself gaining energy so that by the end I felt fully awake and alive.

[Coach Larson]

Day 9 - No Intensity

40 minutes Intu-Flow®
15 minutes Qigong

Other activity: 1 hour light yoga practice; prepping for starting to teach a yoga class on Tuesday

[Jarlo Ilano]

Other activity: 1 hour light yoga practice; prepping for starting to teach a yoga class on Tuesday

That's great! Let us know how it goes!

[Coach Larson]

Coach Ilano,
I had the first class today. It went really well. I will post more about it a later on.

Internet access has been intermitent again so I am having to post the past two days here.

Day 10 - Low Intensity

1 hour LSD running; 60-70% MHR
I will start keeping track of the distance I cover on these runs. Today I got from our camp to tower 2A and back. I think it may be around 5 miles. I know that's pretty slow but my intent is to keep the intensity and heart rate on the low side for these runs.

Day 11 - Moderate Intensity

FlowFit®: Level 2 for 20 minutes; RPE=7
Pull-ups: 5X 15 second static holds; this time I did the hold mid-way down so that my upper arm were parallel with the ground; RPE=7
Swipes: 17 set of 6 in 17 minutes; RPE=6

[Coach Larson]

Day 12 - High Intensity

FlowFit®: Level 3 for 12 minutes; RPE=8
Pull-ups: 5 sets of 5 negative reps; 2 min. rest in-between; RPE=8
Swipes: 15 sets of 7 in 15 minutes; RPE=9; this was a little tougher than I expected today for some reason

I'm feeling a little physically overworked tonight so no additional yoga or fencing training. My tuesdays and thursdays are quite active now with yoga class in the morning and fencing class in the evening plus my on workout somewhere in between. But I am still having fun!