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.