September 15, 2025: strength

 Rings: StC + KE x 6

break

WHEEL: 2nd step, singles on the 2-min, 10 reps

September 14, 2025: run

 Huge progress today.  Two days ago, longest non-stop run segment was 24 min, up from 20 min x 2 w/ a walk between.

Today, 32 min non-stop run.  Shorter route to 5k course start, completed an abbreviated version of the 5k course.  Shorter route to start, more running during the warmup which you will see on the HR graph, max down from 151 to 146.  

The “mission” today was, after warming up for the first few minutes of the run, never give up a 5-step breathing cycle of 2 in, 3 out.  I stuck to that, never gave it up even on the hills in the course, and even went to a 6-step cycle some of time.  First time ever of not needing a 4- or 3-step breathing cycle.  Perfect weather, about 60 F, ran at 7:15 am and my race will be at 7:30 am.

Big help today was taking yesterday mostly off - did a StC and a 30-second tuck FL and walked some, nothing else.

Very happy with today’s run.  Tried to never get out of easy mode, and for the next run, will hit the 800’s again, this time it will be 6 days between instead of 7, but I will end up alternating 6 days and 8 days between, I think.

Seotember 12, 2025: run

 run: 24 minutes non-stop for the first time.  walk/run to the start of 5k course, walk home.

September 11, 2025: SW

 SW: 14 OTM sets of 36 kg x 1h x 4

watched video after - my weaker, left side, which I was worried about, looked good.  My stronger, right side needs work on form.

September 10, 2025: run, strength

walk/jog/sprint 15 min to start, 4 x 800m on equal work:rest, walk home.  Times were 4:20, 4:37, 4:23, 4:30.  Recoveries 83, 85, 89.

Later:

BP:

65 lb x 5 very narrow grip - bothered left shoulder

65 lb x 12

115 lb (52 kg) x 10, roughly 63% of 82.5 recent BP competition max.

WHEEL: 2nd step x 2, 2, 2

 

September 9, 2025: Strength

mixed it up a little today.  

Rings: StC + KE x 7

Commando pull-ups, total 4, each combo of which hand in front and head to that side and the other side.  I am new to these, took my time and rested after each one, and slow up and slow down on each one.   Seem pretty shoulder friendly in all variations.

SQ: My wife had 42.5 kg on the bar.

42.5 kg x 5

52.5 kg x 5

60 kg x 5 - all felt good.

September 8, 2025: run

 walk 2 mi early

Instead of walking 2 minutes then starting to run was I’ve been doing, I walked to the start of the local 10k course, took about 15 minutes.  

Ran the 10k course for 20 minutes - first 20 minute run segment, didn’t feel difficult to do.  Walked for 2 minutes (might have been 2:30 - watch wasn’t cooperating), then ran for another 20 minutes.  Walked for 2 minutes again.  Recent PR - 20 min run segments, and even 2 of them!

At that point, I was feeling pretty tired so I detoured off the 10k course and headed towards home, ended up running another 7 minutes, stopped at what I knew would be a 2-minute walk home, and that was the day.

Pretty cooked afterwards, not right away but later in the day.

September 7, 2025: SW

 Yesterday, tired, just a walk and lots of driving and stayed out late.

Today Sunday, raining, decided to take it easy again.  First day back at church at the organ.

after church

SW:

12 min of 36 kg x 1h x 4 OTM

September 5, 2025: run, strength

Walk about 1 mile.

Sore from strength work 2 days ago and swings yesterday.  Also bumped up run segment length to 19 minutes, got the first one done OK, lasted to almost the end of the second one - did about 17 minutes - then walked home.

Later: 

GU, 4kg, to hand, rf, 5 one way and 5 the other

break

Rings: StC + tuck FL x 25 seconds

short break

WHEEL: 3rd step (20") x 1, 2nd step (13-1/2") x 2

And even though I did 32 kg x 6 x 30 yesterday, trying out 36 kg today

SW: 36 kg x 1h, lf x 4 OTM x 10 sets.  I forgot to start the HR app at the beginning so this is sets 3-10.

September 4, 2025: SW

 AXE: SW, 32 kg x 1h x 6 OTM for 30 sets

September 3, 2025: run, strength

Yesterday, just a walk - very tired from moving our son on Monday.

Today, first 800 meter repeats.  Jog there, walk home.  Approximately equal 5 min runs and 5 min recoveries.

Later, post run strength training: 

SQ: Bronwen's bar, 42.5 kg x 5 in socks.

Rings: StC + KE x 5

KBMP: 16 kg x 1 rf - maybe too soon after rings, felt weak

WM: bw only, rf, 1 each side

WHEEL: 3rd step x 4

September 1, 2025: run

Two days ago was 16 minute run segments and two minute walk segments.

Today was 17 1/2 minute run segments and two minute walk segments. Both the average and the maximum heart rate rates were down by one or two beats from two days ago. Weather was pleasant but not quite as nice as two days ago.

Recoveries made it down to 106 on the first and 108 on the second.

Later, spent from 11 am to 8 pm helping our son move - lots of stair and moving things, some heavy, including from a 3rd floor walkup to a 3rd floor walkup.  Ate a lot all day to keep up.

August 31, 2025: Strength

 Early AM, StC + tuck FL x 20 seconds.  Short walk

Later

KBMP: 16 kg x rf x 3, 5

WHEEL: 3rd step x 3, 3 - touching from head to toe on board on every rep

PU: Commando, right in front x both sides, left in front and only left side, was just too tired for the 4th one.

August 30, 2025: Run

 Yesterday, still felt trashed.

Today, Saturday, run, 7:45 am, temperature 54°F and a lovely breeze. I added a few blocks to my running course because I knew, since I was running longer segments, that I needed a little more distance in order to get everything in before I was back at the house. Two minute walks and 16 minute runs.

August 28, 2025: Run

Run was about the worst ever and I didn’t finish it but I managed to put in a timed half mile, 4:53, and a short sprint. 

August 27, 2025: Strength, SW

Today: StC + 20-sec tuck FL ;wheel 3rd step x 3, 2, 2; swing 32 lg x 1h x 21 sets, 2h every 7 (@7, 14, 21st sets).

August 26, 2025: Run

 2 walk, 15 run today.  45 running minutes is good, up from 13-1/2 two days ago.  HR numbers about the same as 2 days ago.  

Between the calf raises and I’ve been doing better swings, a little sore in the calves and glutes today but nothing terrible.

Still shuffling along but thinking about, maybe when the running segments hit 20 minutes, doing some faster work, maybe just a little faster, maybe 400/800 and see if I can figure out what race pace might be for 5 k.  Maybe on every third run have some distance but a little bit of faster just to see how it feels.

Different schedule today - nice weather, had a protein bar, coffee and water around 6 am, ran at 9 am.

I feel like what I need more of is ankle flexion in my push off when my foot’s behind me.  I’ve been trying to think about that as well as the calf raises.

August 24, 2025: Run

2 min walk, 13-1/2 min run, which is up 1 minute from two days ago.  Max HR down 4 bpm.  Same average HR, max down from 151 to 147.  I’m figuring that I need to add 1 minute to the run segments pretty often to be ready to run a 5k on November 8.

August 23, 2025: SW

Today, swings. Had gotten up to 25 minutes of 5’s, so today 20 minutes of 6’s. Same format: L R L R 2h, so 4 of those. No HRM today.

August 22, 2025: Run

 Two days ago,  I did a few swings to work on form.  My lower back had felt a bit tired from the prior swing session, so I diagnosed that I was finishing my backswing with some lumbar motion.  I therefore practice a few swings keep the bottom of the movement in hips and hamstrings, felt different that what I’d been doing.  A good thing to figure out.  Did a set of 5 each arm and a set of 10 each arm and that was it.

I decided to go with 2 minutes walking and 12-1/2 minutes running today.  My reasons: the 1-1/2 minute walk seemed just barely long enough, and a more complete recovery better approximates the start of a race; the mission is to lengthen the running segments, so I went from 9-1/2 minutes a couple of times to 10 minutes once and to 12-1/2 minutes today.  I think I’ll repeat this one.

I chose the times because my run+walk sessions have been about 45 minutes in length lately, and I figured 12-1/2 + 2 = 14-1/2, and 14-1/2 x 3 = 43.5, which was about right and I was able to go from 4 running segments down to 3.  I was also able to add back in a couple of blocks I’d recently removed from my course length.

I think a good long-term plan is for me to keep the 2-minute rest and the 3 running segments and work on lengthening the running times, e.g., (2 min walk + 20 min run) x 3 would give me more distance and more time on my feet, and maybe then I switch to only 2 running segments and continue to lengthen those out to 30 minutes.

My efforts are about 82% of the time running, which is _way_ up from where I started in mid-March.

Did a StC + KE x 5 a few hours later, will try more strength training later this afternoon.

The weather was nice here today, 58F at sunrise so I ran at 8:15 am when the temp was about 63.  Dry, finally, not a cloud in the sky.  I had a bite of a protein bar and a couple of vitamins plus my usual coffee at 6:15 am, worked out OK.  When running at 6 am, just some coffee and some water before I go.

August 17, 2025: Run

Ran this morning, brought the chest strap but not the sensor itself so no data.  Ate well, had a drink with dinner Sunday night and last night.  Walked a few miles yesterday.

Today went walk = 1-1/2 min, run = 10 min, 3 full run segments, stopped the last one after 3 minutes because it had been hilly, and walked the rest of the way back to the hotel but threw in two short sprints. I  hesitate to call them sprints, just wanted to let loose a little with my running gait, felt good to do, probably about 1 minute each.  Weather was tolerable - mid-60’s temp, cloudy and a bit humid but not overbearingly so.

August 16, 2025: SW

 OTM 32 kg swing: (L R L R 2h) x 5. NL = 125

August 15, 2025: Run

Rough day today.  Temp at start at 6:15 am was 71F, humidity was 83%, was still tired from moving our friend Wednesday evening, and it was one of those I guess we all have to face every once in a while.  I just didn’t want to do it, and pretty much every step I felt like stopping, but I looked all that in the eye and just kept putting one foot in front of the other.

Same: 1-1/2 walk, 9-1/2 run.  Forgot to change Polar app from “kettlebell” back to “jogging” but it was a run, not a kb session.

August 14, 2025: Off

Today was supposed to be a running day but I’m taking an extra day off - helped a friend move from 5 to 7 pm yesterday, drenched from the heat and humidity, phone says I climbed 20 flights of stairs.  Late dinner, exhausted.

So I got up to run early today and just went back to bed.  

It’s another really hot and humid day here, and I decided there was no reason to suffer.  I just checked - I have run every 2nd day since July 3, a good streak 21 outings in 42 days without a miss.

August 13, 2025: SW

Swings today. Have done 10 minutes of them before maybe four times this go round, today 20 minutes of 5 swings as (L R L R 2h) OTM for 4 rounds. No brakes between rounds just used the one set of two handed swings as a way to keep track of where I was. The very last set which was the 20th set. I did 10 swings instead of five.  NL = 105 (5 x 20) but an extra 5 reps to finish. Felt pretty much like nothing, could pass the talk test immediately after each set.

August 12, 2025: Run

Yesterday, on the road, just a nice walk in Philly.

Today:

A really weird run today from our hotel in downtown Philadelphia. Part of it on sidewalks and potholes streets, some of it a little bit uphill, the weather was absolutely awful. It went down to 71 hero last night and that’s about what it was when I ran a few minutes after 6 AM. I didn’t finish the fourth running segment because I ended up back at the hotel sooner than I thought I would, but I did do one and a half minute rests and 9 1/2 minute runs. Weird that the max was lower and the average was higher, just the awful weather I guess. Of note was that as I was looking at my pulse before I pushed the start button it was in the upper 50s.

August 10, 2025: Run

Cool weather. Went 1:30 walk and 9:30 run, need to repeat this one but it went well. Max of 152 isn’t something I could find going through the graph. Peaks were good, recovery less due to shorter time. 8 days ago I was doing 2:30 walk and 6:00 run so these changes had to catch up to me sometime.

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.

July 29, 2025: walk-run

 2:30 walk, 5:00 run for the 2nd time.  Max HR of 174 a bit weird, but not all that far from previous max of 169.  Changed max HR in Polar app.  Weather was crappy - mid-70's even at 6 am when I started, humid, no breeze.  Total is 20 min walk and 35 min run.

July 28, 2025: walk, Rings, KB MP, WHEEL

 AM: walk about 2.5 miles

PM:

Rings: StC, KE x 2, tuck FL x 15 seconds

KB MP: 16 kg x 4 singles (did 2 close together, a bit of rest, then 2 more.  Last rep was best one!)

WHEEL: 2nd step x 3, 3, 3, 2 - inconsistent with depth but overall, improving

July 27, 2025: walk-run, SW

2:30 walk, 5:00 run for the first time, run at 6 am

 

PM:

SW: 32 kg x 10, lf, OTM for 4 sets

July 26, 2025: walk, rings, KBMP, WHEEL

 short walk

Rings: StC + KE x 1 + tuck FL x 10 sec

break

KB MP: rf, 3 singles - progress

WHEEL: 2nd step x 3, 3

July 25, 2025: walk-run

 7 run segments for the first time in a couple of weeks.

July 24, 2025: walk, rings,

 walk 3.5 mile

break

Rings: StC + KE x 2 + tuck lever for a few seconds

July 23, 2025: walk-run, DL

 AM: walk 2:45 + run 5:00 for the second time.  Much nicer weather today, low 60's

PM: DL

sumo, DL bar my wife uses, singles @ 155 lb, 205, 255, 275

switch to conventional, switch to PL bar, switch to kg

125 x 1 double over

135 x 1 mixed grip, least favored (r/u)

145 x 1 mixed grip, favored

July 22, 2025: walk, SW

 Early walk about 1:15

yard work

2 pm: SW 32 kg x lf x 7's OTM for 8 sets, NL=56

July 21, 2025: walk-run, lift

 First time walk 2:45 + run 5:00

Later, 

Rings: StC + KE x 5 + short tuck lever

KB MP: 16 kg x 1, 1

WHEEL:  2nd step x 2, 2 - progress

July 20, 2025: walk

 early AM walk about 3 miles

July 19, 2025: walk-run, DL

 Catching up:

walk-run July 13

walk-run July 15

walk-run July 17

Yesterday, July 18:

KB MP: 16 kg x rf x 1, repeat later

WHEEL: 3rd step x 1, 2nd step x 1, 1, 1, 2 - best to stay with singles

Also walk, also move furniture

Today, July 19:

walk-run

Later, since I haven't deadlifted in forever, used my wife's bar which was loaded to 155 lb and did 5 reps sumo, then added 50 lbs and did 5 more reps sumo, then was out of time.

July 12, 2025: Variety

 

Friday, July 11 - walk-run, PM StC

Today, Saturday, July 12

walk 50 minutes early

KB MP: 16 kg x 1, 2, 3 rf

SW: 32 kg x 5, 4, 6 lf on the 2:00

July 8, 2025: walk, KB MP

 walk at 7:45 am, too hot, but managed 1:15

long break

KB MP: 16 kg x 2, 3, 4, 2, 3 - NL = 14

and enough for today, want to get in a good run tomorrow early.

July 7, 2025: walk-run

 The usual walk+run, 3:00 walk and 4:00 run.  HR looking good.  Weather was miserable, got my earlier start at 6:30 am but still miserable. Peak avg was 145.4

July 6, 2025: StC, KB MP

AM: walk one hour and 20 minutes this morning -the Right of Way to the train tracks in Glen Rock.  Felt good to be out for longer than the 50-60 minutes I've been doing for my walk+runs, and that was the idea.

PM:

Rings: StC + KE x 7

KB MP: 16 kg x 4, 2, 4 - improving every day, total 10 today after 6 yesterday.

July 5, 2025: walk-run, KB MP, WHEEL

 walk-run as walk 3:00, run 4:00.  Two days ago, I managed 4 run segments - still tired and burned out from Monday's hike in PA.  Today, 5-1/2 run segments

PM: 

KB MP: 16 kg x 3, 3 rf - excellent result.  Continuing to find my good MP form that doesn't bother my back or my shoulder.

WHEEL: 4th step x 1, 3rd step x 5 (recent PR) - and enough for today

July 4, 2025: KB MP

 AM walk

PM:

Rings: StC + KE x 4

KB MP: 10 kg x 5, 12 kg x 4, 14 kg x 3, 16 kg x 2 - form not good, repeat: 16 kg x 2

NB: 16 kg is a good place for me to work, need to have perfect form and build up to 5 reps or more

NB: Not using grip to help, pressing with "spear hand"

July 3, 2025: walk-run, kb mp, wheel

 Monday, June 30 - hike, will report on detail later

Tuesday, July 1 - recovery

Wednesday, July 2 - some 8 kg kb mp

Thursday, today, July 3:

Aborted run, still cooked from Monday hike, 4 run segments

break

KB MP: rf, 8 kg x 5, 10 kg x 4, 12 kg x 3

break

KB MP: rf, 14 kg x 2

WHEEL:

4th step x 5

3rd step x 4 - better than last time

2nd step x 3 - needs work but was able to complete

June 28, 2025: FSQ, BP

 bunch of stretching, some getups to elbow and hand w/ 6 kg on thick mats

FSQ: new, VS Athletic shoes with higher heel

bar x 2

40 kg x 5

50 x 5

55 x 5 - focus on better form, seems easier in these shoes.  Will gradually work back up in weight and volume.

BP:

bar x 5

60 kg x 8

June 27, 2025: walk-run

 Great run.

June 26, 2025: Wheel

 Yesterday, aborted run due to the heat

Today, just some ab wheels, pyramid format, long rests between sets

4th step x 5

3rd step x 4

2nd step x 3 - first time this go-round

3rd step x 4

4th step x 5

Sore abs afterwards, still sore the next day.  Nothing terrible but still ...

June 22, 2025: DFW experiment - FSQ, BP, DL

 FSQ: 50 kg x 2

start  clock

70 kg x 1, 2, 3

BP: Oly shoes

60 kg x 1, 65 kg x 2, 3

DL: conventional, double over, DL bar

205 lb x 1, 255 x 2, 275 x 3

FSQ: 70 kg x 1, 2, 3

BP: 65 kg x 1, 2, 3

DL: 275 lb x 1, 2, 3

June 23, 2025: Strength yesterday, walk-run today

Today Running:

Heat Wave, cut out the last running segment.  Ran at 7:15 am, temp was 78 and dew point was 76.  Finished with temp at 82.  Took it very slowly.  Peak avg was 144.4.

 

June 21, 2025: walk-run

Yesterday, June 20, walk-run, first time walk 3:00 and run 3:30.  Was hot and humid so didn't push the pace, and had a good result.  My wife walked while I ran, and she had some water with her and she walked my course backwards, so I had a little water about half-way through.

Good result.  Peak avg was 149.5

June 19, 2025: walk-run

 Weather was so miserably hot and humid, I asked my wife to meet me mid-way through the run with water, and she did, but I just got into the car and came home that way.  Walk 3:00, run 3:15 for the first time.

June 18, 2025: BP, WHEEL

 BP:

bar x 5, 40 kg x 1, 50 x 2, 60 x 2

65 x 5, 5, 5, 5, 5 - good

break

WHEEL: 

4th step x 5

3rd step x 4

June 17, 2025: walk-run

 A few 4kg getups to hand

Noon - walk-run - 2nd time of walk 3:00, run 3:00.  Made an effort to keep HR down by running slower, which worked. avg = 127, max = 150, peak avg = 146.8

June 16, 2025: FSQ, WHEEL

walk

First serious strength day in a bit - running has been tiring.

FSQ:

40 kg x 4

50 x 3

60 x 2

67.5 x 5, 5, 5, 5 - PR sets of 5 @ this weight.  Used 1/4" heel raise for final set

60 x 2 - still with heel raise 1/4" but once I took my shoes off, the heel raises had moved, so not good.

WHEEL: 

4th step x 4, full extension

3rd step x 3, also full extension

NB: Having worked from 4th step to 3rd and then to 2nd but without really full extension, then going back to the 4th step but with full extension was a good thing.  2nd step gave me the strength and the confidence to go further on the 4th step the second time around.

June 15, 2025: walk-run

 Saturday, June 14 - a StC in the morning, then played piano and guitar for 4 hours

Today, first walk-run with 3:00 walk + 3:00 run.  avg=132, max = 156, peak avg=151.8 - all higher than recent weeks, but it felt great, almost easy.  Weather was perfect - overcast, 62F.  Was after church, which was after the big day yesterday, so clearly not at my most rested, but it really did feel great.

June 12, 2025: FSQ, WHEEL

 Walk a bit early

long break

FSQ:

bar x 3, 50 kg x 2, 60 x 1

67.5 x 5

WHEEL: 4th step x 5

June 13, 2025: walk-run

Walk-run.  Felt tired, 10:30 am, was a bit warm and humid, went slowly, which is OK - best HR number for the week, got in an exra 1/2 repeat.  Today again was 3:30 walk, 3:00 run.  Peak avg was 147.6.  avg = 126, max = 150
 

June 11, 2025: walk-run

 Same as Monday, avg HR was 2 bpm slower, max HR was 4 bpm slower.  Peak avg 148.3.  Ran at 8:15 am, earliest that I can remember of late.  Time was about a minute faster overall.

June 10, 2025: FSQ, WHEEL

 walk twice - w/ my wife, and to vote.  Total 3.1 mi

long break

FSQ:

40 kg x 5

50 x 4

65 x 3

80 x 2 - interesting.  Was hard, I think next time I want to go for 80 x 3 and only then go for 90 x 1.  I don't know if a 3rd rep @ 80 would have happened today.  Maybe 50 x 5, 60 x 4, 70 x 3, and 80 x 3 next time.

Loaded the bar w/ 70 kg for a backoff set but it felt too heavy and I didn't even try

Loaded the bar w/ 60 kg and did 10 reps - that's PR, totally out of breath when it was over.

WHEEL: 4th step x 4 reps, nice, full extension

June 9, 2025: walk-run

First time walk 3:30, run 3:00.  (Previous week was walk 3:30, run 2:45).  Was raining the entire time but was reasonably comfortable in short and a t-shirt with a headband to absorb some of the rain.  Only 8 run segments because they were longer. Peak avg = 150.3

June 8, 2025: BP, WHEEL

 walk

break (play in church, take a nap)

BP: Planned 5 x 5 @ 60 kg but that felt too light after the 1st 2 sets, so ...

60 kg x 5, 5

65 kg x 5, 5, 5 - tough by end

WHEEL: trying for fuller extension on 4th step, 3 reps today, pretty much flat out, good

June 6, 2025: Abs

 Had planned to run but it's too hot+humid today so will try tomorrow instead.

Ab Day

GU: to elbow, 1-2-3-4-5 ladder, on mattress, 4 kg bell

WHEEL: 2nd step, 2 reps x 5 sets, continue to work on getting deeper at max extension

June 5, 2025: FSQ, BP, DL

Yesterday, walk-run in the heat, cut short due to heat but otherwise OK

Today, Thursday, June 5:

walk 2.6 mi, so of it with an extra 10 kg or so of groceries.  Still very warm and humid outside, even though I was home by 9 am.

FSQ:

bar x 3

40 kg x 3

55 x 5, 5, 5, 5 - (80% of 67.5 kg x 5 reps x 4 sets)

BP: ring fingers on the rings

60 kg x 5, 5, 5

First BP in a while, weight, reps, sets felt perfect for today

DL:

DL bar, sumo: 

155 lb x 3

205 x 3,

255 x 3

PL bar, sumo: 275 kb (as 125 kg) x 3 - this is the best sumo deadlifting has ever felt.  First DL since early March, strength feels good for these, sumo feels good.

June 3, 2025: FSQ, BP

 Friday, May 30 - another walk-run as 2:45 run, 4:00 walk

Saturday, May 31 - off

Sunday, June 1 - off

Monday, June 2 - walk-run as 2:45 run, 3:30 walk, followed tib/fib, followed by evil wheel, 2nd step, 2 reps x 4 set

Today, June 3:

walk

break

FSQ:

40 kg x 3

50 x 3

60 x 3

67.5 x 5, 5, 5 - same NL as last time but as 5, 5, 5 instead of 5, 4, 3, 3

BP:

65 lb x 8 - what was on the bar

that plus a 20 kg on each end x 3, 3 - no more time

May 29, 2025: FSQ

 walk

lots of tree trimming

StC + KE x 2

FSQ: on slant board

bar x 5

60 kg x 5 - paused, ugh

FSQ:

60 x 3

67.5 x 5, 4, 3, 3

May 28, 2025: walk-run

walk-run