Is the knee OK then? Easy on plyos… 
Excellent !!! 
watching Greys Anatomy would give me a migraine 
Oh come on now =)) It’s highly scientific and intellectual (hence the migraine 
)
Although the weather was 6 degrees (COLD) today, the sun finally peaked out, and I found company for my warm up (Iranian friend =D ) , which brought up my spirits. Company (training company) is so important !!! And then I was expecting Dejan too, so double the good…
Thursday, Nov. 11th, 2010
(all on grass, like all the other days since I came to Milan)
- 20min warm up
- Long and short circuit (tempo) I’m writing it down, otherwise it feels like I didn’t accomplish much
100+100+100+
100+200++100+100+
100+200++200++100+
100+200++100+100+
100+100+100++++
100+100+100+
100+200++100+
100+100+100
(+= walk 50m, although it was less after the 100s)
(I was then going to do push ups/ pull ups/ dips at the monkey bars, and then abs, but I ran out of time and ran home instead)
EMS:
- 20min explosive strength on hamstrings
- 15min relaxing massage on hamstrings
- 20min strength on quads
I had red wine today. And now I’m eating sausages. With Dejan =)
Friday, Nov. 12th, 2010
> 40min + 40min walking
> 30min warm up jog (grass)
> 10min dynamic/static stretching
> 12 x 40m hills (maybe the hill is a little less, 37+m, but I’ll call it 40), walk back recoveries
> 4 x 70min right-right-left-left plyos (on grass)
> 40 total chin ups/pull ups
> 80 reps with resistance band (arms)
> 650 abs (some were done with a thick library book, instead of a MB, which I don’t have here :p)
I LOVE training with company (Dejan is here…)
Friday, Nov. 12th, 2010
> 40min + 40min walking
> 30min warm up jog (grass)
> 10min dynamic/static stretching
> 12 x 40m hills (maybe the hill is a little less, 37+m, but I’ll call it 40), walk back recoveries
> 4 x 70min right-right-left-left plyos (on grass)
> 40 total chin ups/pull ups
> 80 reps with resistance band (arms)
> 650 abs (some were done with a thick library book, instead of a MB, which I don’t have here :p)
I LOVE training with company (Dejan is here…)
Saturday, Nov.13th, 2010
6hours of walking :o
Sunday, Nov.14th, 2010
1 hour of running (no comment, please :o)
(>> raining raining all day long)
Tomorrow I have an important presentation.
Tuesday will most likely take a day trip to Vicenza, with Dejan =) Although it will be raining …
This part of Italy is too wet for me.
I can’t help it, but I’ll save it after your presentation…
I’ll give you a head start Nick:
hahaha shut up the both of you I’m going through a phase :o
Presentation went fine. My adviser said that I have a vast enough of material gathered and studied, “enough for three PhD thesis’”, and that I should sell the two…
:o Oh boy.
Training is looking like CRAP these days (like Silencer’s picture). Today was pouring all day long. I will EMS soon and do plyos on the carpet in the hall, for real. Tomorrow is a trip to Vicenza, and then I start training like a sprinter, I promise !!! I swear. :mad:
ummm… so far today: 90min walking (under the umbrella)
Tuesday, Nov. 16h, 2010
- 30min warm up
- drills
- 4 x 300m (63, 63, 58, 53) - wet, on dirt road, and crappy stomach.
- long cool down
(Vicenza got postponed for tomorrow, due to rain)
What was the rest between these times?
2.30’, except for the last one, which was 2’
Vicanza was nice.
Tomorrow morning I have an oral examination, but I’m not so worried. Then a seminar. Then training, at last.
Friday, November 19th, 2010.
Vicenza was a nice trip…
Dejan left today.
I think I resumed normal training again
And thankfully, the sky cleared up, and for the first time in days, it was not extremely cloudy or rainy all day. :eek:
(all grass today, in trainers - trail shoes, to be exact…)
-
15min warm up jog
-
10min dynamic stretching
-
4 x 30m A skips
-
4 x 20m running A’s + 40m stride
-
4 x 30m scissor kicks + 60m stride
-
8 x ~37m hills (walk back recovery) - slippery… spikes next time for this and the following (I bought nice new long ones, for grass)
-
4 x 100m (at decent speed), walk back recoveries (spikes next time, on grass again)
-
3 x 100m low dorsiflexing skips (Charlie showed me this exercise, I don’t know the name for it, I should post a video, but i don’t have a video camera now…)
-
push ups, abs, and resistance bands
-
30min EMS resistance, on glutes
-
3 times 20min relaxing massage on calves (I had an issue today, but it’s already solved now ;))
Nice email today, from a professor… first kind word from a higher faculty member since I got here… (I can say that my experience here has been “cold”). She said (in email of course, cause people don’t have the guts to speak nicely out loud) “you are a very good architect and student”.
This was so uncharacteristic of my experience here, that it goes in the journal… imagine that.
Pardon the slight sarcasm.
And to dwell on something that I had quoted from Angella Coon a while back, and that I found highly refreshing today… :
"LIfe is long ( we hope) and ideally we never stop learning. Nothing beats passion as a guide to navigate truth. The only judge you need to pay any attention to is you." - Angela Coon
Thank you, Ange.
This city must be worse than Seattle and London together, rain-wise…
This is r i d i c u l o u s. I think that for the 2+ weeks that I’ve been here so far, it only hasn’t rained 2 days.
…
Yesterday: Saturday, Nov. 20th (pouring, like the day before):
EMS (like the day before)
- explosive strength hamstrings
- active recovery hamstrings
- relaxing massage calves
- strength quads
Today: Sunday, Nov.21st (raining ALL the time, like yesterday, and the day before, and the day before and before… ahhhh !!!)
- 25min warm up
- 5 x 300m tempo (2min rests) I re-measured the distance that I had also done last time, and last time I was actually running longer. p.s. today they were not timed - too much rain for ‘equipment’.
- 2 x 80m low dorsiflexing skips.
- 30min cool down (I jogged back).
- many push ups and abs, and resistance band (sideway walks).
I think the forecast says no rain for tomorrow, but I’m not even going to say anything.
I drew this quickly today: (I think I made Dejan look a little like a girl - with hair )
Uploaded with ImageShack.us
(double post)
Monday, Nov.22nd, 2010
NO RAIN. WOW !! YAYYY!!! HURRAY !! 
on my grass park today:
- 15min warm up
- 10min dynamic stretching
- 5 x 30m A skips
- 4 x 30m B skips
- 3 x 30m running A skips
- 3 x 30m scissor kicks into 30m stride
in my long spikes today, on grass:
- 10 x 30m hills (walk back recoveries)
still in spikes spikes:
- 6 x 100m relaxed runs (walk back recoveries) >> weirdo dude staring and wanted to flirt with me, I swear… men suck sometimes.
Plus, I stepped on dog poop. eew… But Greeks say that means money will come to me. I’m waiting. :o
back in my trainers:
- 10 x stairs (not as great as my Thessaloniki 100 steps in a row; these were only 35, and I do them double, so … boring… ).
on playground tartan:
-
3 x 8 single leg bounds each leg
-
1 x 5 imaginary hurdle hops
-
3 x 10 chin ups
-
3 x 8 pull ups
-
5 x 10 dips
-
4 x 15 push ups
In my living room residence:
- 500 abs
Ideally I would strength-EMS now, but…
Tuesday, Nov.23rd, 2010
15min+15min biking
4 sets of 20 push ups
20min run
Wednesday, Nov.24th, 2010
- 15min+15min biking
- 25min run to the park
- 3 x (4x200m), (walk back recoveries between reps, longer walk between sets)
- ~600 push ups
- 20min relaxing massage on calves (tight tight tight, they’re always so tight…)
Immune system dropped to the floor after today’s session… Trying to recover.
I feel like i’m not doing things right… not because I don’t know how to do things right, but because it’s too darn cold, it rains 90% of the time, or I have too much to do and then I’m tired to do my training , and I still don’t like training alone, and I don’t have access to a gym for proper weights, and and and…
I’m going through a crisis.
I don’t know if I’m running indoors… In Greece everyone is running in 20 degree weather, and here we have 5 … This city is a loadfull of crap and I’m stuck here until Dec.15th. 
Look at the positives, cold is great for recovery.
where’s the heater
haha, I spend my recovery period indoors and my place is warm
Rain’s gone, I’m happy now.