6.0 Mile Easy Jog - Day 20 / Perfect Push-ups

Task: Build base level endurance by jogging an easy six miles while maintaining the heartrate above 120 bpm.
Condition: Given a route free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Complete 6.0 miles while maintaining the heartrate between 120 - 135 bpm.

Miles: 6.0
Pace: 10:55
Time: 1:09:09
Time in Aerobic Zone: 0:23:28 minutes (Between 120 - 135 bpm)
Time Above Zone: 42:21 minutes
Time Below Zone: 03:20 minutes
Average Heartrate: 138 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 228

Perfect Push-up Laps / 6 Mile Easy - Day 19

Task: Build base level endurance by jogging an easy six miles while performing push-ups each lap, maintaining the heartrate above 128 bpm.
Condition: Given a .25 mile track to run, a pair of Perfect Push-up handles, and a Perfect Push-up Counter to count reps
Standard: Complete 24 laps while performing 17 push-ups per lap.

Miles: 6.0
Pace: 12:54
Time: 1:17:28
Time in Aerobic Zone: 0:20:46 minutes (Between 128 - 149 bpm)
Time Above Zone: 53:51 minutes
Time Below Zone: 02:51 minutes
Average Heartrate: 151 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 167 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 408

Relaxed 6 Mile Easy Jog / Day 18

Task: Build base level endurance by jogging an easy six miles without the constraints of the heartrate monitor.
Condition: Given a safe six mile route to run.
Standard: Complete the route.

Miles: 6.0
Calories burned: 877

Perfect Push-up Laps / 6 Mile Easy - Day 17

29 March 2009
Task: Build muscular strength and endurance by jogging an easy 18 laps of a .33 mile loop, performing 16 Perfect Push-ups per lap.
Condition: Given .33 mile loop on which to run and a pair of Perfect Push-up handles.
Standard: Complete at least 18 laps.

Miles: 6.2
Pace: 13:33
Time: 1:24:04
Calories burned: 997

Perfect Push-ups (16 x 17) + (32 x 2) = 336

Perfect Push-up Laps / 6 Miles Easy - Day 16

Task: Build muscular strength and endurance by jogging an easy 24 laps of a .25 mile track, performing 12 Perfect Push-ups per lap.
Condition: Given .25 mile track on which to run and a pair of Perfect Push-up handles.
Standard: Complete 24 laps.

Miles: 6.0
Pace: 12:04
Time: 1:12:25
Calories burned: 901

Perfect Push-ups (12 x 20) + (14 x 4) = 296

Perfect Push-ups

Task: Build muscular endurance by performing 10 sets of Perfect Push-ups.

Condition: Given suitable area for push-ups and a pair of Perfect Push-up handles.

Standard: Perform 200 push-ups in less than one half hour

Total 200 Perfect Push-ups

8.5 Mile Easy Jog - Day 15

Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 110 and 140 bpm for at least 1.5 hours.

I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.

Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes

Calories burned: 484

Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566

Perfect Push-up Laps / 3 Mile Easy - Day 14

Task: Build muscular strength and endurance by jogging an easy 10 laps of a .33 mile loop, performing 20 Perfect Push-ups per lap.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.

This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.

Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495

200 Perfect Push-ups

15 Mile Easy Jog - Day 13

Task: Build muscular endurance by jogging an easy15.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 131 and 151 bpm for at least 2.5 hours.

Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247

32 Perfect Push-ups


First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.

7.0 Mile Easy Jog - Day 12

Task: Build muscular endurance by jogging an easy 7.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 141 and 161 bpm for at least 60 minutes.

Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878

10 Mile Easy Jog - Day 11

Task: Build muscular endurance by jogging an easy 10 miles.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run

Miles: 10
Pace: 10:52
Time: 1:48:40

Calories burned: 1462

30 Perfect Push-ups

8.5 Mile Easy Jog - Day 10/ Military Operations March 13, 14, and 15

Friday, March 13, 2009
Airborne Operations:
4 Jumps
1500' AGL
UH-60

Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284

Sunday, March 15, 2009
Rest

Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154

3 Mile Easy Jog - Day 8

Task: Build muscular endurance by jogging an easy 8 laps of a .375 mile loop.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 135 and 149 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348

6.75 Mile Easy Jog - Day 7

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885

Top to Bottom Cleans and Squat Presses

Task: Build muscular strength and endurance by performing Cleans and Squat Presses in a top to Bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.

• 1 Clean 10 Squat Presses
• 2 Cleans 9 Squat Presses
• 3 Cleans 8 Squat Presses
• 4 Cleans 7 Squat Presses
• 5 Cleans 6 Squat Presses
• 6 Cleans 5 Squat Presses
• 7 Cleans 4 Squat Presses
• 8 Cleans 3 Squat Presses
• 9 Cleans 2 Squat Presses
• 10 Cleans 1 Squat Press

• 2 x 25yds Overhead Press Walk

Time: 1:06:35
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686

Totals

• 110 Cleans
  
• 110 Squat Presses

3 Mile Jog/Kettlebell Quarters Day 4

Task: After a brief warm-up, build muscular strength and endurance by jogging 12 laps of a .25 mile loop, while performing sets of the Money-Maker drill at the end of each lap for three laps using the 62# kettlebells. At the end of the fourth lap, perform 30 Perfect Push-ups. Then repeat the drill.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673

Totals

• Two-Arm Single Kettlebell Basic Swing/Perfect Push-ups 1 to 10 to 1 = 110 each
  
• 45 Money-Makers w/Squat
• 90 Push-ups

• 200 total Push-ups
  

Perfect Push-up/Kettlebell Circuit

Task: Using the 62# kettlebells and Perfect Push-up handles, maintain muscular strength and endurance by performing 15 rounds Perfect Push-ups and the following kettlebell drills:

• 12 Perfect Push-ups - 6 Clean & Squat Press
• 12 Perfect Push-ups - 6 Clean & Squat
• 12 Perfect Push-ups - 6 Press & Squat
  

Condition: Given suitable space for execution of the drill, gloves to protect the hands and sufficient fluid replacement to maintain intensity.

Standard: Complete 15 rounds.

Time: 0:50:00

Totals

• Push-ups 180
• Clean & Squat Press 30
• Press & Squat 30
• Clean & Squat 30
  

3 Mile Easy Jog/Kettlebell Circuit - Day 3

Task: Build muscular strength and endurance by jogging 7 laps of a .45 mile loop while performing ascending sets (reps 11, 12, 13, 14, 15, 16, 17) of the Full Body Attack drill at the end of each loop, using a pair of 62# kettlebells.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .45 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.15
Pace: 18:40
Time: 0:58:51
Time in Aerobic Zone: 48:06 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:46 minutes
Time Below Zone: 07:57 minutes
Average Heartrate: 153 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 169 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 774

Totals

• 98 Alternating Bent-Over Rows(each arm)
• 98 Push-ups

3 Mile Easy Jog - Day 2

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 11:49
Time: 0:35:27
Time in Aerobic Zone: 29:43 minutes (Between 132 - 149 bpm)
Time Above Zone: 00:52 minutes
Time Below Zone: 04:52 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 379

PM Kettlebell Workout
Task: Using kettlebells, develop muscular strength and endurance by performing the following exercises:

• Clean & Squat
• Squat Press
• Clean & Squat Press
  

Condition: Given suitable area to perform the drills, a pair of kettlebells light enough to do at least eight repetitions, and a pair of gloves to protect the hands.

Standard: Using the 62# kettlebells, perform at least four sets of eight repetitions.

Totals

• Clean & Squat (8 x 4)
• Squat Press (8 x 4)
• Clean & Squat Press (6 x 5)

3 Mile Easy Jog - Day 1

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:34
Time: 0:31:41
Time in Aerobic Zone: 05:12 minutes (Between 132 - 149 bpm)
Time Above Zone: 26:09 minutes
Time Below Zone: 00:20 minutes
Average Heartrate: 156 bpm
Average Percentage of maximum heartrate: 89%
Maximum Heartrate: 171 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 432