| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | |
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1 | Date | # | Meditation | # | WOD | WOD Detail | # | Running | Running Detail | # | Meditation (min) | Running (km) | Running (min) | ||||||||||||
2 | Example | 1 | -when/duration | -warmup? cool down? -yoga? -type of workout | -warmup, cool down, type, -rep x set for each workout -INDICATOR WORKOUT? | -breathing focused? -easy/medium/hard -exhuasted? -time/distance | -notes on the form -findings -insights -etc. | ||||||||||||||||||
3 | 10/4/2018 | 1 | -13:15~13:20 // belly breathing. deep | 1 | -warmup and cool down learning. -shoulder yoga | -did everything in warmup and cooldown -Doing each actually correctly takes time! -Shoulder getting better each time I do the shoulder yoga! | 1 | - | - | 0 | 5 | 0 | 0 | ||||||||||||
4 | 10/5/2018 | 1 | - | 0 | -pull-ups | about 45 | 1 | - | - | 0 | 0 | 0 | 0 | ||||||||||||
5 | 10/6/2018 | 1 | -low belly breathing practice for lululemon class next day | 1 | - | - | 0 | -breathing and form focused -easy -nope. stopped when I could X2 -~35min/5km | -barefoot, easy, cadence, nose-only breathing -low-belly breathing really helps the form by making lower back curve and letting abdominal to do more work, and freeing 장요근 -with Dad! (he inspired me to go run with him) | 1 | 0 | 5 | 35 | ||||||||||||
6 | 10/7/2018 | 1 | -low-belly breathing at Seoul Forest with Nonce and Lululemon class guests | 1 | -soccer with Bong and Min | -hua... hip muscles. And what a difference a good pair of cleats make? holy shit! -loved it! | 1 | -Seoul Forest, Lululemon | -classes good feedback from DS: "hey, increase your rhythm and see how that feels." | 1 | 5 | 5 | 40 | ||||||||||||
7 | 10/8/2018 | 1 | - | 0 | -warm up and cool down stuff | -learning still... | 1 | 0 | -Dinner with Sam and his fam | 0 | 0 | 0 | |||||||||||||
8 | 10/9/2018 | 1 | -low-belly breathing at Seoul Forest with Airbnb guests | 1 | -easy barefoot running | - | 1 | -#SeoulForestBarefootRunning | - | 1 | 5 | 2 | 30 | ||||||||||||
9 | 10/10/2018 | 1 | -well, I have become a lot more aware of my breathing in every moment. but didn't fully do the meditation! | 0 | -WARM UP -BENCH -UPSIDE DOWN -HEADSTAND | -10kg on both sides then 5kg one side (4 sets) letting breathing lead the movements | 1 | - | - | 0 | 0 | 0 | 0 | ||||||||||||
10 | 10/11/2018 | 1 | -lower belly, at night. at home. -grateful | 1 | -WARMUP -POWER DAY -COOL DOWN | -SQUAT Slow, breathing focused: 20kg, 50, 60, 70, 80, 90, 95 (x3) Jump: 40 x 2 (one leg little side jumps over a line and shoulder rotation between sets) -PUSH UP -warm up x 15 -clap : 10 x 2 shit, that shit is hard!! -UPSIDE DOWN HANGING -Shoulder yoga Note: Holy shit. Focusing on breathing. And doing intentional, deep breathing before starting the set, and between reps, really really help the movement flow. Wow | 1 | -#runwithdad -nose only breathing -barefoot. awesome -very happy my dad is into it (his abs are showing!) | -5km barefoot. medium (nose only ) | 1 | 5 | 5 | 25 | ||||||||||||
11 | 10/12/2018 | 1 | 0 | 0 | -WARM UP -SOME CHINUPS AND TRICEP | -EASY DAY | 1 | O_Park 1 lap | -nose only -then about 4 sprints up hill (nose only) -legs feel great -sink to the ground.. just roll it... just roll it... | 1 | 0 | 7 | 35 | ||||||||||||
12 | 10/13/2018 | 1 | - | 0 | - | -Trip to Jeonju with whole family | 0 | - | -Trip to Jeonju with whole family -멸치집 with parents. emotional. grateful. time... what would happen to these types of emotions when death is conquered..? | 0 | 0 | 0 | 0 | ||||||||||||
13 | 10/14/2018 | 1 | -SeoulForest and Lulu | 1 | -SeoulForest and Lulu | - | 0 | -Barefoot, Lulu, Han River... total of about 15km | -Bikila and Kipchoege, mixed style. Knee driving eveything. That was beautiful | 1 | 8 | 15 | 90 | ||||||||||||
14 | 10/15/2018 | 1 | -In the subway, on the way to office | 1 | BALANCE | ASYM -bar, 2.5 one side x 2, 2.5 both x 1, 2.5 / 5 x 2, 5 x 2 J-CURL -2.5 both sides x 3 LEG MECHANISM SHOULDER YOGA UPSIDE DOWN BREATHING FOCUSED, OF COURSE | 1 | - | - | 0 | 10 | 0 | 0 | ||||||||||||
15 | 10/16/2018 | 1 | - | 0 | WARM UP PULL | PYRAMID 4reps of X sets (until failure; 1MR) Did about 5 sets, then did two more sets of 3 on the machine. Doing it with proper breathing is not easy. Very uncomfortable. But it feels much better. TRICEP (15, 20) ROW (45,55, 65) : 65 is not easy to do slowly SHOULDER YOGA (2 sets each) - this is magic | 1 | SLake 2 laps | -nose only -bad air quality.. -sinking into the ground.. getting into that rhythm... -Felt FLOW... that's been a while! (it's all about how you relate to the ground, and getting into the rhythm...) -집에서 석촌호수까지 딱 1키로미터네 -_- (mapmyrun) | 1 | 0 | 7 | 30 | ||||||||||||
16 | 10/17/2018 | 1 | - | 0 | - | Lunch with qapm team, dinner with Lululemon team Team sweat... but it was freezing and everyone was like super hyper and it was not easy to actually do the class, lol | 0 | -cold team sweat at seoul forest -jamsil to home at night (many ppl running at 11PM! wow!) | - | 0 | 0 | 2 | 20 | ||||||||||||
17 | 10/18/2018 | 1 | - | 0 | BIKE | 1min fast, 1 min rest, 30min fast, 1.5min rest x 4 (why is this so hard???) | 1 | - | hung out with Ki instead... (Duck meat team dinner(F1)) | 0 | 0 | 0 | 0 | ||||||||||||
18 | 10/19/2018 | 1 | - | 0 | PUSH | WARMUP BENCH Bar, 10kgB, 10kgB, 15kgB, 15kgB (5 reps each) shoulder blade narrowed (wow!) DEADLIFT 15kgB, 15kgB (5 reps each) re-learning the flow and form INCLINE 5kgB, 10kgB | 1 | Just Running | With Sung, Jowon, Damul, JiHye, BumGeun, Dong... that was awesome. 10km barefoot around SLake. Pretty fast. That was so much fun. I am getting that fun bliss of running barefoot in Lancaster again! | 1 | 5 | 10 | 50 | ||||||||||||
19 | 10/20/2018 | 1 | Yoga with Viha teacher | 1 | YOGA | Yoga with Viha teacher | 1 | - | walked with a guest for Mindful TR | 0 | 5 | 0 | 0 | ||||||||||||
20 | 10/21/2018 | 1 | Yoga with Yesul teacher | 1 | YOGA | Yoga with Yesul teacher | 1 | Lulu class and then run home | Hill running with Lulu guests and running home. All controlled. Very composed. Love it! | 1 | 5 | 12 | 60 | ||||||||||||
21 | 10/22/2018 | 1 | - | 0 | -WARMUP -POWER DAY -COOL DOWN | -SQUAT Slow, breathing focused: 5 reps x sets of 40, 50, 60, 70, 80, 90(kg) -JUMP Side jumps over the bench, making sure I land as light as feather 3 sets of (12 reps + 10 power pushups + 2 weighted pistols) -UPSIDE DOWN HANGING Note: There was some imbalance between right and left leg. Right inner knee muscle feeling weird at 90kg, so I stopped. Tempted to do the 40kg x 10 jumps, but I made sure to remember that undertrained is much better than overtrained. Maybe I am being too safe, but it is better than injuring myself. Focusd on being consistent more than killing myself. | 1 | - | - | 0 | 0 | 0 | 0 | ||||||||||||
22 | 10/23/2018 | 1 | - | 0 | -EASY DAY | -YOGA (지바묵띠 Master 10) -SHOULDER | 1 | - | - | 0 | 0 | 0 | 0 | ||||||||||||
23 | 10/24/2018 | 1 | - | 0 | - | - | 0 | -RUN | -SLOWLY Building up at incline 3 Somehow I felt like running a bit fast -3 x (15km/hr 400m + 10km/hr 100m) -1 x (18~19km/hr 400m) - ouple of 13km/hr 400m at incline 4 (total of 6km in 30min.. varying speed) Some quad (30, 35kg) and lowing exercises (55kg) (two sets each) | 1 | 0 | 6 | 30 | ||||||||||||
24 | 10/25/2018 | 1 | - | 0 | -EASY DAY | -LEGS -SHOULDER -HIPS | 1 | SLake 6 laps | This was a beautiful run in Vibrams | 1 | 0 | 17 | 80 | ||||||||||||
25 | 10/26/2018 | 1 | SLake | 1 | - | Team lunch | 0 | -SLake | Wonderful group! | 1 | 3 | 2.5 | 20 | ||||||||||||
26 | 10/27/2018 | 1 | - | - | YOGA | @bemindful.co.kr | 1 | -Lotte | light barefoot running | 1 | 0 | 1 | 10 | ||||||||||||
27 | 10/28/2018 | 1 | Walking meditation | 1 | Mountain + yoga | Dobongsan with Lulu Chungdam people | 1 | - | - | 0 | 1 | 0 | 0 | ||||||||||||
28 | 10/29/2018 | 1 | - | - | EASY DAY | WARM UP SOME pushups, leg health, shoulder yoga, turkish get-up | 1 | - | - | 0 | 0 | 0 | 0 | ||||||||||||
29 | 10/30/2018 | 1 | - | - | RUN | WARM UP RUN -playing with incline. 3~8. speed from 12~13.5 -having fun, and experiencing a bit of trail running -27min, 5km | 1 | Chungdam to Home | Adidas shoes. Light. Easy. Breath through nose very meditative | 1 | 0 | 15 | 77 | ||||||||||||
30 | 10/31/2018 | 1 | - | - | LEG DAY & RUN | WARM UP SLOOOO PISTOL SLOOO SIDE SQUATS SLOOOO LEG MECHANICAL THEN RUN (3KM) 2 SETS OF SIDE JUMPS | 1 | GYM | 3KM ON TREADMILL 3~6 12~12.5 | 1 | 0 | 3 | 15 | ||||||||||||
31 | 11/1/2018 | 1 | - | - | SUPER EASY DAY | 30 min of light stretching and some muscle.. like 10 push ups, 5 pistols.. 8 side squats... but durinig this session, I learned that I was doing side squats all wrong.. i was using my upperbody to get up... I wasn't pushing thru my heel enough! now, that's a good lesson! | 1 | Run Home | 10km | 1 | 0 | 10 | 55 | ||||||||||||
32 | 11/2/2018 | 1 | SLake trip | 1 | SLOW WARMUP | WARMUP as it is written... super slow | 1 | SLake | 7km total Seb, Oscar and Shim Won. Wonderful group | 1 | 3 | 7 | 45 | ||||||||||||
33 | 11/3/2018 | 1 | - | - | - | - | - | with Trevari | 5.5km total | 1 | 0 | 5.5 | 39.6 | ||||||||||||
34 | 11/4/2018 | 1 | Seoul Forest | 1 | - | - | - | SeoulForest and then 대모산 | 15km total | 1 | 3 | 15 | 190 | ||||||||||||
35 | 11/5/2018 | 1 | - | - | WARM UP & Stretching | leg mechanical, hamstring, groin muscles, ankle inyoga.. hip mechanical work... no exertion. pure technial movement workout... emphasis on hip and relaxing left groin strain | 1 | SLake with Dylan | 3 laps ; 7.5km slow first two laps, last half lap a bit fast, progressively, but no exertion | 1 | 0 | 7.5 | 38 | ||||||||||||
36 | 11/6/2018 | 1 | - | - | complete rest | Did a bit of stretching in the gym before lunch | 0 | complete rest | - | 0 | 5 | 0 | 0 | ||||||||||||
37 | 11/7/2018 | 1 | At Offirce 5min egg timer with 'Ocean' Thomas Newmann | 1 | Little PUSH IT day | After the run... (Pull up x 3 Pistol x 3 (both sides) Tricep (25kg x 10) shoulder rotation with 1kg each hand) x 4 | 1 | RUN | 7km uphill.. uphill! | 1 | 5 | 7 | 42 | ||||||||||||
38 | 11/8/2018 | 1 | At Offirce 5min egg timer with 'Ocean' Thomas Newmann 10:30am. Nice! | 1 | EASY DAY | WARM UP MASTERY DID EVERYTHING AS PLANNED! THEN SOME HANDSTAND! | 1 | - | Rain... Writing... | 0 | 5 | 0 | 0 | ||||||||||||
39 | 11/9/2018 | 1 | At Offirce 8min egg timer with 'Ocean' Thomas Newmann 11:55am. Helped me to find some peace before going to gym.. thank you! + SLake | 1 | EASY(Technique) | WARM UP (1/3) | 1 | TREADMILL (1MIN FARTLEK) + SLake Trip | REST SPEED: 10km/h 1min fast: 14-15-16-17-16-15-14-15-16-17-16-15-14-13 (total 14 times) INCLINE: 3 (sometimes over) | 1 | 13 | 8.5 | 56 | ||||||||||||
40 | 11/10/2018 | 1 | Seoul Forest trip / 5 min with guests | 1 | - | - | 0 | Seoul Forest Trip SLake 번개 | easy, easy | 1 | 5 | 3.5 | 40 | ||||||||||||
41 | 11/11/2018 | 1 | - | 0 | - | - | 0 | 남한산성트레일러닝 | 24km in 2:41:10 What if I didn't let Julian go and stuck with him, w/o thinking "Oh this is going to kill me later?" Why were my innter quds cramping up? | 1 | 0 | 24 | 161.1666667 | ||||||||||||
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46 | Days | Meditation # | Workout # | Running # | Running total km | ||||||||||||||||||||
47 | 38 | 17 | 28 | 23 | 178.5 | ||||||||||||||||||||
48 | (%, km/day) | 44.74% | 73.68% | 60.53% | 4.697368421 | ||||||||||||||||||||
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50 | 이 정도 훈련하고 이렇게 달렸다고? ㅋㅋㅋ | ||||||||||||||||||||||||
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