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
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
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.
AM:
tib/fib, 5 kg, 20 reps
SLDL: no weight, contralateral, hands to floor, a few
short walk
PM:
12 kg snatch
Run today, Saturday - walk 16 min + run 2 min
10:14 - start
10:30 - run 2 min, HR 107 mid-recovery following
10:48 - run 2 min, HR 96 mid-recovery following
11:06 - run 2 min, HR 96 mid-recovery following
11:24 - run 2 min
11:34 - finish - 26 min to eat, drink, and shower before noon student.
I’ve done 24 min cycle, 20 min cycle, today 18 min cycle, all w/ 4 run periods. Plan on Tuesday to repeat, so a 2-hour run on 16-min cycle, should get 7 or so run periods in.
Tue was 1:55 or so, then although I aimed for 72 and 96, I ended up getting 80 and 80 min on the next two. Had to cut today’s short because it was during a break in my teaching schedule and I was out of time.
Excited to see < 100 during recovery period.
Thursday, March 27 - walk/run 80 minutes, 18 min rest + 2 min run
Today, Friday, March 28
Walk - two short walks
break
Rings: StC + KE x 8
CL: 30 kg x 1 to full squat - how odd, need to do this more.
FSQ:
30 kg x 3
40 x 8 - quick rack (as prep for cleans eventually), focus on keeping weight less on heel and more balance in order to stand up without hips coming up first
50 x 8 - brief pause
50 x 8 - bounce out of bottom
60 x 5
break
calf raises x 15
Evil Wheel: 4th step, 4 reps x 3 sets
Missed tib/fib gadget, maybe after run tomorrow
Walk w/ short runs:
09:38 - walk 22 minutes, jog 2 minutes
10:24 - same
10:48 - same
11:12 - same
Finish 11:35, total time 3 minutes shy of 2 hours.
Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home. That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.
