Adarq.org

03-10-19

Run

3.68mi in 33:09 [8:59 pace]

Notes

Quick pace for me, but still easy effort (and low 150s HR).

Lift tmrw.

28-09-19

Run

Warmup

Fartlek -- 15 x (1 on/1 off), about 7:15/mi on and 8:50/mi off

Cooldown

Total 5.28mi in 44:23

26-09-19

Stationary bike

30mins @ ~105 HR average

Notes

Just some light work to keep activity up. Will definitely run in one of the next two days, and may climb rather than lift on the other, undecided.

24-09-19

BW - 69.7

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+29 x 2, 2, 2

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 5s, 25s, 19s

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one. I think I'll add weight to the doubles when I get 5x2.

Weight moving in the right direction.

22-09-19

BW - 70.5

Workout

Chins
BW  x 3, 3
+10.5 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@18mm
BW x 5s, 5s, 5s

KB OHP
8 x 5

Planche leans
BW x 2 light sets just feeling it out

Tuck Planche
BW x 6s, 6s, 6s, 6s 

Notes

So plan to structure chin workouts will be rotate +10.5/+24/+26.5 with reps at 6/4/3, and move up weight when I'm at 6x6, 4x4 and 3x3 (so next sesh for the 4s will be with 24 since I did 3x4 last time, but will move to 27.75 for 3x3). ETA: maybe makes more sense for the third limb of this to be 2 reps, but still only add weight when I hit 3x2?

A little bit of finger tenderness so just a few light sets to get some blood flowing there.

Decided on a whim to give planche stuff a go. I can do a legit tuck planche now! Have never really managed it for more than a couple of seconds before, so this is exciting. Will alternate dips and planche for push work now.

Run tmrw.

20-09-19

Run

3.55mi in 34:20 [9:39 pace]

Notes

Legs tired. Tried to keep this within nose breathing territory. Might do a parkrun w/ some friends tmrw, though I won't be fully recovered. Will probs just treat it as a tempo or something less than a full effort 5k.

Wore my kinvaras instead of my nikes for this -- glad ankle felt good with the lower drop, sign of strengthening/recovery.

Back/lats recovery so much better now back to weighted chins stuff, though that's partly because the volume is more moderate. Anyway, definitely going to stick with that for at least like 6 weeks. Likewise another 3 weeks (5-6 sessions) with the long duration hangs.

Running is nice, looking forward to getting back into a rhythm with it + dropping some weight. Chins and especially hangs are going to feel so much easier at 66kg. Thinking about how big of a difference +4kg makes on weighted hangs, my climbing could move to a whole new level with that loss. Just need to commit!

Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

New WR from Kamworor! 58:01!