Oct 12, 2017

Short Intervals

On Treadmill:

5 min warmup Jog at 10 min/mi
4 rds of:
1:30 at 6 min/mi
Recovery 2:00 min

Hit all of them and felt pretty good.  Treadmill running is always suspect, but better than nothing.

Oct 17, 2017

"LEAD FOOT"
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

-rest 4 minutes-

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

-rest 4 minutes-

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

1+128 Completed

And so it begins....

Since I first joined ROTC, I have wanted to get a perfect score on a PT Test.  I have come very close on several occasions and have always done well, but never gotten it all the way.  I am now a Squadron Commander, and I want to inspire my troops.  I think this is a good way to do that.

S.M.A.R.T. Goal:  Achieve a score of 100 on my PT test in March, 2018.

Current Score				Goal Score - March 2018				Required Improvement
Event	Raw	Pts		Event	Raw	Pts		Event	Raw	Pts
Pushups	60	10		Pushups	60	10		Pushups	0	0
Situps	60	10		Situps	60	10		Situps	0	0
Ab Circ.	36.5	16.4		Ab Circ.	35	20		Ab Circ.	1.5	3.6
Run	11:15	54.8		Run	9:30	60		Run	1:45	5.2
Total	-	91.2		Total	-	100		Total	-	8.8

Outcome: The feeling of finally scoring a 100 would be amazing.  I can see myself crossing the finish line, and going to a knee, completely out of breath, and being happy and exhausted.  I am going to keep my running penny and hang it in my office!

Obstacles: My primary obstacle is the Run.  My all time PR is 10:02, and I am shooting for a 30 sec PR on that. 

Plan: Incremental improvement on the run.  Three intense run workouts per week.  Monthly targets for speed at 1/4 mi, 1/2 mi, and 1 mi distances.

Monthly Goals
Oct	400 m time of 1:20
	800 m time of 3:15
	1 mile time of 7:00
	Weigh 205#
Nov	400 m time of 1:15
	800 m time of 3:10
	1 mile time of 6:45
	Weigh 200#
Dec	400 m time of 1:10
	800 m time of 3:10
	1 mile time of 6:30
	1.5 mile TT of 10:00
	Weigh 195#
Jan	400 m time of 1:05
	800 m time of 3:05
	1 mile time of 6:20
	Weigh 190#
Feb	400 m time of 1:00
	800 m time of 3:00
	1 mile time of 6:10
	Weigh 190#

10 Oct 17

3.2 mi run pushing stroller.  It was broken up and slow and painful.  I need to spend a lot more time on my feet.

11 Oct 17

Crossfit Workout

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row

Calories: 10/10/6/3

I was smoked!  Haven't felt this tired in a really long time.