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A journey through the Age and lands of Pandora

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    Wonderful pictures!

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      Sunday, July 9
      Run (Hills) - total time; 54:16; 9,2km; 5'54"/km; HR 145 bpm; TE 3,5

      Boxer Prime: Day 23 lv 2

      Challenges:
      Jump rope: Day 7 (4 sets/1 min each) + Day 8
      Ab Challenge: Day 8 (1 set)
      2000 Push-ups: Day 8 (1 set) + Day 9 (regular + diamond + spider)

      DoA: Day 47 lv 2
      Splits: Day 7 (side legs 2 * 70 reps - splits 2'40"min)
      Flexibility Week: Day 6 - Bowman (1 set) + Stronghold (2 sets)

      Comments
      Boxer Prime was Technique training. I couldn't get into the flow of the combinations last time I did Boxer Prime Day 23 which then made the workout rather long and tedious.

      This time it was different - I started out doing the combinations really slow so the combinations became part of my muscle memory. For me the most difficult part was not to think of how to do the combinations but just do the combinations. I gradually picked up speed as I stopped thinking and just did the combinations by instinct. At the moment I am reading "Thinking, Fast and Slow" by Daniel Kahneman. For me today's exercise fitted with Kahneman's description of System 1 (automatic system) and System 2 (effortful system) thinking. When I first started out I had to rely on my System 2 but slowly the combinations partly became part of my System 1. If disturbed or as I became tired I had to rely on my system 2 and I had to start the combination over or do it more slowly Damer - maybe this could be of relevance for some future article.

      Regarding Flexibility week. The first 4 exercises of Bowman was to difficult for me to perform properly. I didn't feel I had the flexibility to do the exercises correctly and thereby benefit from the exercises. So I did Stronghold instead.

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        Monday, July 10
        Boxer Prime: Day 22 lv 2 (1 min rest between sets)

        Challenges:
        Jump rope: Day 9 (3 sets/1 min each) + Day 10
        Ab Challenge: Day 9 (1 set - I had to skip the plank) + Day 10
        Bicep Curls: 3*20 reps (2 * 12 kg)

        Comments
        Today was my no-run day. At the moment I run 3 days in a row and take a day off. I had to cut my training session short because my kids needed my attention. Nothing serious - they were just tired and needed some

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          Tuesday, July 11
          Morning
          Run (Trails) - total time; 1:04:32; 10,94km; 5'54"/km; HR 150 bpm; TE 3,6

          Challenges:
          Jump rope: Day 11 (4 sets/1 min each)
          Ab Challenge: Day 9 (the plank) + Day 11 (1 set)
          2000 push-ups: Day 10 (1 set) + Day 11 (split into sets with regular/diamond/spider)
          Stretching: Finish Line

          Afternoon
          Random workout Challenge: Hellraiser lv 3 with no rest
          DD: 12 Archer Push-ups with ec (*2)
          DD: 30 Seconds Star Plank with ec
          Splits: Day 8 (Leg raises: 3 * 60 reps/3min side splits)

          Comments
          I felt strong today. So I literally gave it hell with a long run in the morning and after break and a big breakfast I did Hellraiser which I was nominated to in the RWC. After that there was a lot of packing as we are going to our summerhouse for the rest of our holiday. We live on the 5th floor with no elevator. So my body and legs were screaming at me when we finally late afternoon sat in the car.




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            Sundance thank you for the tag and the suggestion. We have been looking at data in this area with a mind to actually put together a practical piece. I shall check to see where that effort is up to since you brought this to my attention. Thank you!

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              Wednesday, July 12
              Run (Recovery run) - total time; 41:37; 6,5km; 6'24"/km; HR 153 bpm; TE 2,4
              Stretching
              3'20"min side splits

              Comments
              I felt fatigued after yesterday's training and packing so I decided to take an active rest day. I took a light recovery run late afternoon with some stretching and side splits after my run. I tried to take on Boxer Prime but my body told me: "Not today".

              Comment


                Thursday, July 13
                Run (Road) - total time; 45:58; 7,53km; 6'07"/km; HR 154 bpm; TE 3,0
                DoA: Day 48 lv 2
                3'20"min side splits

                Challenges:
                Jump rope: Day 12 (4 sets/1'30"min each)
                Ab Challenge: Day 12 (1 set - plank done together with push-up Day 12)
                2000 push-ups: Day 12 (1 set) + Day 13 (110 push-ups)

                Comments
                Another light day of training. For the push-up challenge I split the push-ups into manageable sets with a 1 min pause between sets. At the moment every set consists of regular (15-20) and diamond (10) push-ups and spider as a finisher(10).

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                  Friday, July 14
                  Morning
                  WoD: Before Breakfast Burpees with ec

                  Challenges:
                  Ab Challenge: Day 13 (1 set)

                  Evening
                  Boxer Prime: Day 24
                  DoA: Day 49 (100 push-ups - 5*20 reps)

                  Comments
                  The summerhouse we have been renting for the last 15 years has been sold. So for the last week we have been packing up our things - throwing a lot of stuff out or packed it for the charity shops and cleaning the house as we have to be out of the house tomorrow Saturday.

                  It has been hard physically but also mentally as we have many fond memories attached to the house. The summerhouse is part of an old farm (a wing of the house) where my wife's aunt has been living. Auntie has decided to move to a smaller house with less maintenance which is the reason why the house has been sold.

                  We have instead rented a summerhouse close by for the rest of our holiday. This way we are still in the area which we love with the same beaches and small towns. As said: "It is not an end but a beginning to something new".



                  Today was my no-run day. I decided to do the Before Breakfast Burpees. Is there a better way to kick-off the day with 50 burpees I decided to do Boxer Prime in the evening eventhough I was tired from all the packing. It did me good. I managed to the push-ups in the last two sets in one go (30 each) which tells me I have become stronger As I still had some energy left, I decided to do DoA as a finisher.



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                    Oh, I'm sorry about your summerhouse, Sundance. I hope you enjoy the new one and finally get to that part of your vacation where you don't have to pack things and you can just enjoy yourselves!

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                      Saturday, July 15
                      Morning
                      Run (Beach) - total time; 55:28; 8,64km; 6'25"/km; HR 145 bpm; TE 3,2
                      DoA: Day 50 (done as Stronghold)

                      Challenges:
                      Ab Challenge: Day 14 (1 set)

                      Afternoon
                      Random Workout Challenge: Plankathlone (2 rounds and 1 position)

                      Challenges:
                      Ab Challenge: Day 15 (done in 2 sets)

                      Comments
                      I had the most beautiful morning run. It was a first time for me doing a whole beach run. It felt great running just listening to the birds singing and the waves lapping. It was very relaxing I did the Ab Challenge Day 14 and DoA Day 50 after my run. DoA was done as Stronghold.

                      In the afternoon I did the final round of Random Workout Challenge. It was a tough challenge. I managed to do 2 rounds and 1 position before collapsing on the lawn

                      Here is a link to my entry

                      Comment


                        Sunday, July 16
                        Morning
                        Run (Beach) - total time; 58:13; 9,23km; 6'18"/km; HR 146 bpm; TE 3,3

                        Bicep Curls * : 3*20 reps and 40 reps
                        Stretching

                        Evening
                        The Pushers Club: Week 1 - 3 + Week 4 (33/70) (Huntsman lv 3 with 1 min rest)

                        Challenges:
                        2000 Push-ups: Day 15 (120 push-ups) and Day 16 (1 set)
                        Ab Challenge: Day 16 (1 set)

                        Bicep Curls * : Resistance Band - 2*100 reps

                        * Blue Resistance Band (3 loop)

                        Total push-ups for the day: 300
                        Total bicep curls for the day: 300

                        Comments
                        Another great run. This time I took a swim halfway through my run. It is difficult for me to put words on my run/swim. It is truly a mind-expanding experience and it can best be described as an spiritual experience where one become part of Nature. .

                        Today was also my first day as member of the Pushers Club. I have thought of joining for a long time but I has hesitated because I wasn't sure if I could uphold the commitment. But today I made the jump.

                        I did my favorite push-up workout - the Huntsman lv 3 - to get the numbers up. Right after the Huntsman I did 120 push-ups in manageable sets (20/15 regular with as long rest as it took me to do the push-ups). It was a great workout. I finished my evening workout with 2*100 reps bicep curls.

                        I have bought some TheraBand Resistance Bands (red/green/blue) which I have been playing around with. I have along other tings done push-ups with them and bicep curls. They expand the possibilites of training at home or when going on holiday. The best way to do bicep curls is to do them in sets of 100 reps (50 each arm). It gives a nice pump

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                          Monday, July 17
                          Morning
                          Run (Beach) - total time; 1:05:22; 10,01km; 6'32"/km; HR 151 bpm; TE 3,5
                          Stretching: Stakeout


                          Evening
                          The Pushers Club: Week 4 - 5 + Week 6 (59/100) (Huntsman lv 3 with 1 min rest)

                          Challenges:
                          2000 Push-ups: Day 17 (140 push-ups)
                          Bicep Curls * : Resistance Band - 3 * 100 reps

                          * Blue Resistance Band (3 loop)

                          Total push-ups for the day: 320
                          Total bicep curls for the day: 300

                          Comments
                          Today I ran home (5km) barefoot running on the beach. First time ever - it felt great! I also had my swim halfway through my run. Stakeout is a great stretching routine. It is resembles Anchor'd but is less timeconsuming

                          I'm still exhausted after our move so I took another light day of training with Pushers Club. Tomorrow is my no-run day so hopefully I can catch up on my Split and Jump Rope Challenge and do DoA as well as Boxer Prime. Lets see how it goes




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                            Thanks Ann-Core - your kindness is much appreciated.

                            It will take some time before it all settles in.

                            But it is a good thing for all of us that we have rented another summer house in the vicinity. It is a nice little cottage with a nice sea view. It gives the whole family and especially our kids a smooth transition. As you also can see I have had some great runs in the morning. Running for me is a meditative time/moment where I have the possibility to do some mental cleaning and get some perspective on things. It helps rebuild my reserves of mental energy.

                            So yes, we are all finally getting to the point where we can enjoy our holiday

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                              Tuesday, July 18
                              Challenges:
                              Jump Rope Challenge: Day 13 + Day 14 + Day 15
                              Ab Challenge: Day 17 (only plank) + Day 18 (only plank)
                              2000 push-ups: Day 18 (1 set)

                              Comments
                              Today was my no-run day. So no training for me in the morning. Late afternoon, I did the jump rope challenge + the 2000 push-up Challenge as well as the planking of the Ab Challenge. I had intended to do more but we (me, my wife and kids) decided to go rowing in a small rowing boat. We had a lovely trip but came home rather late so it was straight to bed

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                                Wednesday, July 19
                                Morning
                                Run (Beach) - total time; 1:12:45; 10,84km; 6'43"/km; HR 139 bpm; TE 2,9
                                The Pushers Club: 270 push-ups (Huntsman lv 3 with 1 min rest + 90 regular)
                                Bicep Curls * : 6*50 reps

                                Challenges:
                                Ab Challenge: Day 17 + Day 18 + Day 19 (% plank)

                                DD: 60 Seconds Half Bow with ec + 50 Front Kicks with eec + 2 Min Chest Squeeze with
                                Stretching: Stakeout

                                Evening

                                Challenges:

                                2000 Push-ups: Day 19 (8*20 regular push-ups)
                                Ab Challenge: Day 19 (plank)

                                * Blue Resistance Band (hands at third loop)

                                Total push-ups for the day: 430
                                Total bicep curls for the day: 300

                                Comments
                                Another great run and swim. I felt strong after my run so I decided to catch up on the Pushers Club and my challenges. First I did the Huntsman for the Pushers Club. I substituted stacked push-ups with spiderman push-ups. Then I did a small workout by combining the challenges. I really enjoyed the workout. I will save it as it is a great go-to workout on days where I am short on time or energy. It can be turned into a full body workout if lunges and/or squats are added. The intensity can be increased by doing more difficult exercises like push-up variations or jumping lunges and squats etc.

                                Workout (6 set with 30 sec rest between sets):
                                One set consists of
                                15 push-ups
                                50 bicep curls with resistance band
                                22 sit-ups
                                100 flutter kicks

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