April 30, 2025: walk-run

I did exactly the same run as Monday. Average heart rate was down 3 bpm and peak heart rate was down one beat per minute.  Max = 156, Avg = 123

April 29, 2025: walk, CL, FSQ, WHEEL

 walk 1.7 miles early AM

break

another walk - total now 4 miles

BW WM in the park

BW GU to elbow on thick mats x 7 each side

CL: Tall Muscle Clean

15 kg bar x 8

20 kg x 5, 5, short break, 5

22.5 kg x 3 - this is the upper limit of me performing this movement reasonably well

NB: Maybe more reps @ 22.5 and fewer @ 20 next time

FSQ:

40 kg x 5

50 x 4

60 x 3

70 x 2

80 x 1 - PR

70 x 6 - PR

60 x 5 - NL = 26 for today and 2 PR's

Wheel:  3rd step x 5

April 28, 2025: walk-run

 Yesterday, played in church, nap, repair refrigerator (yeah!) - no exercise other than a short AM walk

Today, walk-run as 5-1/2 min walk, 2-1/2 min run.  Weather warm - ran at 12:30 pm was 71F.

April 26, 2025: CL, FSQ, BP

 CL: Tall Muscle, using lighter bars, like it w/ 15 kg bar empty

break

FSQ:

45 kg x 5

52.5 kg x 5

62.5 x 5, 5, 5 - 5 x 5 today

BP:  60 kg x 5, 65 x 3, 70 x 2 - very good for no regular bench training.

April 25, 2025: walk-run

I forgot to push a button so I don’t have a heart rate graph today, but I went with 6 minutes of walking and 2 1/2 minutes of running and it felt just fine. That sounds like a big change from two days ago when I did 7 1/2 minutes of walking and 2 1/2 minutes of running, but it felt about the same. I made this decision based on the heart rate data from Monday, in other words, I felt like I had more than enough recovery time on Monday and I could run equally well with less recovery time. And I did. I was out for about an hour and five minutes altogether

April 24, 2025: CL, FSQ, Wheel

 walk

CL: Tall Muscle

20 kg x 4

25 x 3

27.5 x 2

30 x 2, 1 - coming up on my toes, need to back off weight and get some explosive volume in

FSQ: bit of more volume today

40 kg x 5

50 x 4

60 x 5

70 x 5 - PR reps at this weight

60 x 8 - PR reps at this weight, I think - 27 total reps today, good!

break

Evil Wheel: 3rd step x 3, 3

April 23, 2025: walk-run

 walk-run: walk 7:30, run 2:30, finished with half a walk segment.  Tired from yesterday's lifting, also not been doing enough calf work and will try to get that in today later.

Max HR is the same as with run segments were 2:00, a good sign.

April 22, 2025: StC, walk, FSQ, Abs

 StC + KE video:

CL: Tall muscle: 

bar x 3

25 kg x 3

27.5 kg x 3

FSQ: bit of stretching then:

40 kg x 3

50 x 3

60 x 2

65 x 1

70 x 1

75 x 3 - video

EVIL WHEEL:

4th step x 3 - got a little further than previously

3rd step x 5 - about what the 4th step looked like a week or two ago, just not quite all the way out.

April 21, 2025: walk-run

Watch didn't function properly but did have HR strap on, so timing was off due to watch, but I did get a HR result.  Started by feel, stopped by 2:30 timer.  The last interval was 425 meters - I measured it afterwards - all nose breathing, and pace worked out to be 9:05 per mile.  That's a fine goal pace for distance running for me - was comfortable in terms of body mechanics, if still too fast in aerobic terms.

April 20, 225: Double Espresso

Big day at church - Easter

nap

SN: 14 kg.  Previous was 20L/R + 20L/R + 20L/R on the 10 min.  Today:

14 kg: 25L/R, 25L/R, 20L+15R and felt toasted so stopped there.

 

April 19, 2025:

 A few miles of walking and a little stretching.  Still feeling tired, also have more people in the house than usual, planning to lift again tomorrow, Sunday, and resume walk-run training on Monday.  Have also been steadily improving at cleans and FSQ and maybe that's making me tired, too.

April 18, 2025: CL, FSQ, BP (light)

 CL: tall muscle clean: bar x 5, 22.5 kg x 5, 25 x 4 - still not shrugging enough, feels like such a foreign thing.

FSQ:

40 kg x 5

50 x 3

60 x 3

65 x 1

70 x 3 - PR

BP - haven't done in a while, is nice on my back, so a few today

bar x 3

60 kg x 5

April 17, 2025: off

 Very busy teaching day with a service to play later, still tired from being away and not having slept well two nights ago, so took a nap and will try to get back on the exercise horse tomorrow.

April 16, 2025: walk

 Still on vacation, walked probably 3-4 miles again, drove a bunch after that.

April 15, 2025: walk

Drove a bunch, walked from hotel to dinner and back, probably 3 miles of walking.

April 14, 2025: walk

 Walk in Lambertville for a mile or two.

Walk from Lambertville to Stockton, Across the bridge to Centerbridge, down the Pennsylvania side to. About 7 1/2 miles

Walk a mile each way for ice cream after dinner.

About 10 miles in total.

April 13, 2025: Walk, Double Espresso (14 kg SN)

 Early, 1-hour walk

1 PM: double espresso.  Hadn't done in 2 weeks, went from 12 kg x 25 on the 10 then to

14 kg: snatch 20R, 20L in 1:40 on the 8:00

April 12, 2025: CL, FSQ, Assistance

Short teaching day for a Saturday!

Rings: StC z 1, KE x 6 - not bad for not having done these in a while

CL - tall muscle clean (no legs)

bar x 5 - OK

30 kg x fail - 50% increase in weight was not such a good idea

22.5 kg x 5, 5 - OK, perhaps better than empty bar, this is enough to work on pulling shoulders up and back.  Getting the hang of a shrug as part of this.

3 sets of 5, enough but eventually more reps in total.  1st rep has the best shrug

FSQ: - skipping 30 kg for the first time

40 kg x 8 - mix of pause and bounce

50 x 8 - OK but need to drop to bottom faster, maybe try knees forward immediately on descent

60 x 5 - cued knees to the front immediately on descent, helps immensely and comes up straighter, too.

Assistance - no break between

Evil Wheel: 4th step x 5, 3rd step x 3

Calf Raises x 20 - slow, pause at both ends, deep

Tib/fib x 10

April 11, 2025: walk/run

 Today, Friday, walk/run as below, about 6.5-7 miles.  8 min walk followed by 2 min run, 11 run segments.  Course was from home to the start of the 10k course, follow the course through the 2nd time on the Fairfield loop and cut over at Glen instead of Franklin to shorten it a little.  

NB: This is the first walk-run I've done using the Polar strap and I think it's proof that just the Apple watch isn't giving accurate HR readings.  Apple Watch HR recovery numbers were lower but I think it was just missing some things, but I can't be sure.  Will stick with Polar chest strap from here on.

April 10, 2025: CL, FSQ, WHEEL

 No lifting Sunday, April  - colonoscopy+endoscopy next day
Same April 7 - procedure
Same Tuesday, April 8 - still tired

Wednesday, April 9 - great walk/run.  walk 8 min + run 2 min, 8 cycles in 80 minutes, recovery was good, in the 80's a couple of times, ended 105.

Today, Thursday, April 10

CL: tall muscle clean, empty bar

5 reps x 3 sets

FSQ:  all bounced out of the bottom

40 kg x 3

50 kg x 3

60 kg x 3, 65 x 3, 60 x 5

Evil Wheel:

4th step x 5

3rd step x 2 - good

April 3, 2025: MCL, FSQ

 Muscle Clean: start practicing

bar - a few, awkward

30 kg - a few, OK but banging at top

watch Catalyst Athletic video on this, try again

30 kg - whacked my chin

35 kg x 3, 3, 3, 3 - getting better as I go

FSQ:

40 kg x 8

50 x 8

60 x 8 - PR reps at this weight

April 2, 2025: walk/run

Previous walk/run was March 31, Tuesday, 2 days ago.  It was

Started at 10:30 am, ran for 2-min at:

10:46

11:02

11:18

11:34

11:50

12:06

12:22

That’s 7 run segments up from 4 run segments in each of my 3 runs last week.  Recovery was still good, hit 90-something.  NB: just checking recovery HR on my Apple Watch, no chest strap.

 A bit cold outside, 46F at 1 pm.

Walk/run

Was aiming for 60-72 min, ended up with long enough that I added a little at the end and finished at exactly 96 minutes, which is another one of the target times you mentioned.

01:00 - start, walk 12 min

01:12 - run 2 min, walk 12 min

01:26 - run segment 2

01:40 - run segment 3

01:54 - run segment 4

02:08 - run segment 5

02:22 - run segment 6

02:36 - no run, finished at home

April 1, 2025: FSQ, Wheel

 walk

break

FSQ: 

40 kg x 5 - very deep, exhale and brief pause

50 x 5 - same

60 x 5 - no exhale but deep and brief pause

65 x 5

70 x 3

short break

Evil Wheel: 3 x 3 - rolled out further so cut the volume back.

March 30, 2025

 AM: 

tib/fib, 5 kg, 20 reps

SLDL: no weight, contralateral, hands to floor, a few

short walk

PM:

12 kg snatch