Tuesday, June 25, 2013

Summer Fitness Chart

SUN MON TUE WED THU FRI SAT
SLEEP SLEEP SLEEP SLEEP SLEEP SLEEP SLEEP
morning morning morning morning morning morning morning
PLAY
practice
WORK
 
HOME
 
WORK
 
HOME
 
WORK
 
PLAY^^
strength
PASTIME
 
WORK
 
PLAY
interval
WORK
 
PLAY
interval
WORK
 
PASTIME
 
HOME
 
PLAY^
volume
PLAY
practice
PASTIME
 
PLAY^
scrimmage
PASTIME
 
PASTIME
 
evening evening evening evening evening evening evening
SLEEP SLEEP SLEEP SLEEP SLEEP SLEEP SLEEP

Already different from yesterday's chart! My Tuesday client decided that Saturday would be better for her, and that's better for me, too. Efficient, and frees up my Tuesday and Thursday mornings and afternoons for myself.

I guess what I have for summer is three key days and two recovery days, and truthfully one of those "recovery" days is two seven mile bike rides that can be pretty tough if I'm fighting a headwind, plus stuff in between. But, I think I'm within tolerance limits. I think.

Third Coast practices and scrimmage, clearly, are top priority and key practices that I want my highest intensity for. I'm complementing them with the aforementioned bike ride that's supposed to be a volume workout that I try my best to keep at low intensity, and two semiweekly interval workouts that I try to push to my highest possible intensity because they're short. Really short, the total workout is thirty minutes but the high intensity part is four to eight minutes. Details TK.

So it's like this:

TypeIntensityDuration
volumelow180 min
practicehigh120 min
scrimmagehigh90 min
intervalhigh30 min

Week by week, it's not this nicely laid out. WCR has three travel teams sharing the practice space in summer, so practices rotate every week and every week is different. A lot of weeks I won't have two rest days, but I'm shooting for at least one per week.

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