August 9, 2025: walk, SW

 walk about 2 miles

SW: 32 kg x 5 as (L, R, L, R, 2h) x 2, NL = 50 in 10 minutes

August 8, 2025: walk-run, strength

 We are down to 2:00 walk + 9:00 run today.  HR graph looks good.

PM:

Rings: StC + KE x 1 + tuck FL x 20 sec

WHEEL: 2nd step x 2 reps x 4 sets, NL = 8

August 7, 2025: SW, walk-run + Strength, SW

 August 5: SW: 32 kg x 4 OTM, 10 sets

August 6: walk run 

Ran further, 8:00 x 5, up from 8:00 x 4-1/2.  

Shorter walks, 2:15 (first time) down from 2:30.  

Same average HR, 132.  

Lower max, 147 down from 151. 

Recoveries: 107, 108, 109, 115.  

Peak avg: 144.6.

Crap weather, somehow temp was 65F and dew-point was 66 - suffice it to say it was humid.  

 August 7: 

Walk 2 mi

SW: 32 kg x 4 OTM, 12 sets

August 4, 2025: walk-run, strength

 walk-run

2:30 walk and 8:00 run today.  Tired from driving yesterday.  Weather was decent. 4 run segments at 8:00 and cut the 5th one short to end at my house so stopped at 5 minutes.  37 min ((4x8)+5) of running, 15 min (2.5*6) of walking.

Later

Rings: StC + KE x 1 + tuck FL x 18 sec

Later stil:

KB MP: 16 kg x 1, 2, 2, 2, 1 - NL = 8

WHEEL:

4th step x 1

3rd step x 1

2nd step x 1, 1

August 2, 2025: walk-run

 walk-run

Well, you were right to have seen something in my HR graph from two days ago.  We are on a 4-day vacation. I ran this morning.  Beautiful weather. 52F, out-and-back on a 2-lane road with a nice shoulder, pretty flat.  It felt great, so here’s what I did:

2:30 walk

6:00 run

2:30 walk

6:00 run

2:30 walk

6:00 run

2:30 walk

———— 18 min run + 10 min of walk so far, turn around

7:20 run

2:30 walk

7:20 run

2:30 walk

7:20 run

2:30 walk

———— 22 min run + 7:30 walk, total 40 run & 17:30 walk

August 1, pressed some dumbbells in the hotel gym

August 2:

I decided on 7:20 run segments because I wanted to hit 40 minutes of running total.  Peak avg = 142.8  Recoveries were 99, 104,108, 108, 108

July 31, 2025: walk-run

 walk-run as 2:30 walk, 5:30 run for the first time.  NB: Max HR is wrong.

After this and a few hours rest

Rings: StC + KE x 4 + FL Tuck x 10 seconds

July 30, 2025: walk, strength

 walk about 30 minutes

While walking, did exactly 1 dip on the bars at Vets Field, deep, paused, but felt foreign so a single rep it shall be for today.

Later, at home:

KB MP: 16 kg x 5 singles, progress is being made.  I know this, but just to write it down, setup is key to pain-free execution on my right side.

WM: bw only, ugh, need to do these more often.  Worth noting that it does cause pain in something in my right shoulder, even with no weight.  Maybe I should move to low windmills ...

Stretch - cossask + next step, didn't do last two steps.  Again, should do these more often.