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Training Update - Week 5 (Mar 20 – Mar 26, 2017)

My palms and fingers were still recovering from the high volume of climbing last week. So, I reduced the number of climbs slightly. I still climbed 4 times this week. 
    I also gave a break on my running running only two times during the week. My calves were sore due to increasing mileage to 3 or 4 miles per run from 2 miles per run until week 3.
    Just like last week, I have re-started new barbell exercises like Snatches and Cleans. 

Monday

4 sets of:
- 250 meters Row
- 10 reps (Each hand) Dumbell Snatch (25lb)
- 10 Burpees


4 V0 routes
4 V1 routes
5 V2 routes
5 V3 routes
1 V4 route

Tuesday

4 Mile Outdoor Run


Wednesday

6 V0 routes
8 V1 routes
6 V2 routes
3 V3 routes


Thursday

3 Sets of:
5 reps Overhead Snatch (65 lbs)
5 reps Strict Pull-Ups
10 reps Box Jumps
10 reps Burpees

4 V0 routes
4 V1 routes
4 V2 routes
3 V3 routes

3 Mile Outdoor Run


Friday - Rest Day


Saturday

4 V0 routes
5 V1 routes
4 V2 routes
3 V3 routes

4 Sets of:250 meters Row
10 Clean (75 lbs)
10 KettleBell Swings (35lbs)
5 Pull Ups


Sunday - Rest …

Body Fat Percentage

Last year, I was following a heart rate based training program for a trail half marathon. I ran between 20-30 miles a week over 2-3 runs a week. My average run was 8 miles with my weekend run going to 12-15 miles.

    With heart rate training, I run in the range of 140-150 beats per minute. This is my aerobic range and the fat burning is most effective here.

   In August of last year, after about 2 months of training with this approach, I was at 11% body fat at 138 lbs. I have added back the pounds over the last 6 months after my heart rate based running stopped. Now, I am at 150 lbs at 20% body fat.

  I saw great results with heart rate training. I will give it a try for the next few months. Now, I have Fitbit Aria to track my body fat percentage at home. So, its easier to monitor the progress. I will share  any interesting data I find.

Training Update - Week 4 (Mar 13 – Mar 19, 2017)

I am sore from the workout this week. I did a lot of climbing again. On Thursday, I completed 27 climbs. My hands are beaten up with blisters. Using tape helped climbing with the blisters on Saturday.
  I ran a total of 11 miles this week. This is the most I have run in my minimal shoes. My calves are a little sore - But I am getting more comfortable running in these shoes.
 I am slowly adding exercises to my workout. I tried dead lifts after more than a year. So, I focussed on the form and used light weights. More barbell lifts to be added in upcoming weeks

Monday

4 V0 routes
5 V1 routes
5 V2 routes
6 V3 routes

Tuesday

4 Mile Outdoor Run


Wednesday

3 Mile Outdoor Run
4 sets of:
- 10 reps Kettle Bell Swings (35 lb)
- 10 reps Push-Ups
- 10 reps Goblet Squat (35 lb)
- 10 reps Burpees
4 sets of: - 250 meters Row - 1 minute Plank
Thursday

7 V0 routes
8 V1 routes
6 V2 routes
5 V3 routes
1 V4 route


Friday - Rest Day


Saturday

6 V0 routes
8 V1 routes
8 V2 routes
3 V3 routes

250 meters Row
10 Dead Lift (9…

Training Update - Week 3 (Mar 6 – Mar 12, 2017)

Carrying on from previous week, I did more climbing. On Saturday, I climbed a total of 20 routes. That was exhausting.
    I also added couple of runs during the week and few other workouts. My high intensity routine and running feels off. I have not been very consistent with those over the last 6 months. I will start adding more exercises and increase training intensity as I get more comfortable.

Monday

3 V0 routes
3 V1 routes
3 V2 routes
5 V3 routes

Tuesday

Warm-up:
250 meters Row
2 Mile run on treadmill

3 sets of:
- 250 meters Row
- 15 reps Kettle Bell Swings (35 lb)
- 5 reps Strict Pull-Ups
- 10 reps Push-Ups


Wednesday

4 V0 routes
4 V1 routes
3 V2 routes
1 V3 routes


Thursday

4 V0 routes
4 V1 routes
3 V2 routes
3 V3 routes

250 meters Row
2 Mile run on treadmill


2 sets of:
- 10 reps Kettle Bell Swings (35 lb)
- 10 reps Kipping Pull-Ups
- 10 reps Goblet Squat (35 lb)
- 10 reps Burpees

Friday - Rest Day


Saturday

4 V0 routes
5 V1 routes
6 V2 route
5 V3 routes

Sunday - Rest Day


        As…

Training Update - Week 2 (Feb 27 – Mar 5, 2017)

Unfortunately, my training got interrupted after week-1 due to an emergency. In any case, I am back to my routine and hope to catch up on the lost time.

Here is the workout for this week -

Monday - Rest day

Tuesday

4 V0 routes
4 V1 routes
4 V2 route
2 V3 routes


Wednesday

4 V0 routes
4 V1 routes
3 V2 routes
1 V3 routes


Thursday

4 V0 routes
4 V1 routes
4 V2 routes
4 V3 routes


Friday - Rest day


Saturday - Rest day


Sunday
3 V0 routes
3 V1 routes
3 V2 routes
3 V3 routes
1 V4 routes

        I completed my first ever V4 climb on Sunday. Apart from bouldering, I did not do any other workout this week. I will start incorporating them next week.

        You can read about bouldering V-scale here

        As always, suggestions are welcome!

Training Update - Week 1 (Jan 16 – Jan 22, 2017)

I ran only 4 miles this week instead of the planned 6 miles. I don't mind starting slow. Especially since I just started to try forefoot running style.
        For bouldering, the route difficulty is indicated by the v-Scale. V0 is the easiest routes and the difficulty increases with higher grades. Bouldering felt good at the beginning of this week.  On Wednesday, my muscles got tired fast and I could not complete few v3 climbs that I completed earlier in the week. So, Thursday was an easy day to help the muscles recover.

Monday

3 V1 routes
5 V2 routes
5 V3 routes
1 V4 route  (3 failed  attempts. Need to work on finger strength)

Tuesday

3 V0 routes
5 V1 routes
1 V2 route
2 V3 routes
1 failed V3 route (Need to work on finger strength)
1" campus board pull ups - 10 X 1 rep
2 X 10 reps pushups
2 X 10 reps bodyweight squats
1.5 minutes plank
2 mile run at 10 min/mile pace


Wednesday

2 V0 routes
6 V1 routes
4 V2 routes
2 failed V3 routes (Tired from climbing 3 consecutive day…

Training Update Series Overview

This series is a weekly log of my training. I will also talk about the logic over how I am defining and modifying the training plan. Over time, this series will highlight the progress I am making. The main focus areas for my training is listed below.For Climbing:Focus AreaActivityWeekly FrequencyFinger/Arm/Shoulder Strength trainingCampus boards, Pullups, Rope Climbing, Barbell, Kettlelbell Training2Core FitnessPlanks, Push-ups, Situps2Legs and BalanceSquats, Barbell, Kettlelbell Training2BalanceStretching/Yoga2Full BodyClimbing, Burpees3 For Running:Focus AreaActivityWeekly FrequencyRunning MusclesRunning3EnduranceJump Ropes, Rowing1I am starting with a weekly mileage of 6 miles and Increase mileage using (Running world calculator) as a guide. Pre and post workout stretching will be part of the everyday routine to help with muscle recovery.Although this log will help keep track of my training and plan for the upcoming week, I will not be using a rigid plan. Depending on fatigue or …