jumprope ~10min with 8kg 6x8 swings
Sunday, November 16, 2008
Wednesday, November 12, 2008
invite practice
invite practice @ sand hill.
spaced out during scrimmage :(
conditioning not there! max HR 40bpm lower than usual?!
Monday, November 10, 2008
zone o
a little lumbar tight before practice, foam roll helped that
+jumping rope for a few minutes, felt pretty warm for jogging
max HR=180 for warmup
scrimmage 1, 490 calories, max HR=205
scrimmage 2+sprints, max HR=207
total calories=1,133
Still need work spreading out further. Practiced splitting as wing (watch what deep does).
Running in cup was a workout!
Don't get to close as cup during swing to prevent (I forget)
Keep body up for fh hucks
Abs for rotation side-to-side a lot weaker than front-to-back! Hmm...
Practiced upping intensity as D & handler, seem to be getting slightly better over the weeks (was able to put body to space to block M going for one deep, brushed past J.)
What to do if am handling and D poaches mid (zone)? Hmm....
+jumping rope for a few minutes, felt pretty warm for jogging
max HR=180 for warmup
scrimmage 1, 490 calories, max HR=205
scrimmage 2+sprints, max HR=207
total calories=1,133
Still need work spreading out further. Practiced splitting as wing (watch what deep does).
Running in cup was a workout!
Don't get to close as cup during swing to prevent (I forget)
Keep body up for fh hucks
Abs for rotation side-to-side a lot weaker than front-to-back! Hmm...
Practiced upping intensity as D & handler, seem to be getting slightly better over the weeks (was able to put body to space to block M going for one deep, brushed past J.)
What to do if am handling and D poaches mid (zone)? Hmm....
Sunday, November 9, 2008
rope
New Nike non-SPARQ speed rope from Sports Authority -- a little heavier in the rope, easier to maintain momentum. It does coil a bit as they said in reviews... might still buy SPARQ? Dunno.
15min light jump rope (max HR=153)
10min miracle ball (supraspinatus slightly tight)
15min foam roll (muscle opp. of inner hamms are knotty)
15min stretch (work on left hamm vs right hamm flex)
15min light jump rope (max HR=153)
10min miracle ball (supraspinatus slightly tight)
15min foam roll (muscle opp. of inner hamms are knotty)
15min stretch (work on left hamm vs right hamm flex)
Saturday, November 8, 2008
cycling
Instead of a regular workout, I decided to bike about 30 mi. (to Menlo Park then to Sunnyvale and back, tho not all in one continuous trip).
Max HR ~ 160?
About a thousand calories total.
15min foam roller (red from GoFit)
12min stretch (left hamm still slightly tighter than right)
Friday, November 7, 2008
training log, day zero
My old training log may have just been deleted...? I didn't get to save a copy of it, but in the grand scheme of things that's okay--polarpersonaltrainer has the long term view--and in any case I'm about to start a new training cycle so to speak.
Today:
8x10 12kg KB Sw on-the-minute (jog for some intervals, that def. kept HR high)
21 min jump rope (max HR=166)
13 min foam roller
15 min stretch
Overall not bad, although wish I could get my HR higher during rope work--do I need to do more power jumps? Have better form? Perhaps I need a new speed rope to adapt to once more (not the reg Nike one, but the uh what is it yea SPARQ.)
Oh well, it's the beginning of a new mini-cycle then of training. Back to leveling up with KB swings and snatches, working on conditioning / strength-endurance, flexibility work too.
Today:
8x10 12kg KB Sw on-the-minute (jog for some intervals, that def. kept HR high)
21 min jump rope (max HR=166)
13 min foam roller
15 min stretch
Overall not bad, although wish I could get my HR higher during rope work--do I need to do more power jumps? Have better form? Perhaps I need a new speed rope to adapt to once more (not the reg Nike one, but the uh what is it yea SPARQ.)
Oh well, it's the beginning of a new mini-cycle then of training. Back to leveling up with KB swings and snatches, working on conditioning / strength-endurance, flexibility work too.
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