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something I wrote to someone (cyclist) today:
12:53 <@irma> some research warns against 30's RHR ... but, I wonder if there's a difference in how it's achieved.. ie, achieving it by being very lean & light, with low/moderate cardio, versus: TONS AND TONS AND TONS OF CARDIO
12:54 <@irma> the former seems safer ... your heart just doesn't have to work as hard, not as much mass/tissue to pump blood to
12:54 <@irma> the latter is an adaptation to very high levels of cardiovascular work
12:56 <@irma> i mean you hear stories of some people requiring pace makers later on in life.. like alberto salazar
12:56 <@irma> but, i wonder if that's also partly due to drug use in addition to tons of mileage
12:57 <@irma> i don't want to need a pace maker later on in life, that's for sure
03/03/18
Hip stretches, glute bridge, thoracic bridge
5 min
Crow stand - 3 x 10s
15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge
10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg
Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.
ah damn that sucks!
ya def avoid anything that aggravates it .. elbow issues can take forever to heal if we keep aggravating it. My tennis elbow injury sucked so bad, running actually helped it hah.04/03/2018
Arvo Run-
6.55km in in 45:14 @ 6:54/km. Average HR of 136.
Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.
nice!
ya trying to get yourself to relax is important. it seems i 'laugh' alot now when i'm getting wrecked, or find myself not relaxing .. it's like a 'lol calm the fu*k down' laugh. seems to help.I was laughing up the hill on saturday.. hah.
good stuff tho, progressing.
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?
The two worlds must not collide haha
ya i've thought about following her on strava but didn't kinda because of that.. haaha.
she's definitely honorary adarq.org status.QuoteJust asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.
All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.
She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.
bad ass.
She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.
1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins
Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.
awesome.
Haha she'd probably be fine with you following her.
hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.QuoteIt would probably be good for her to start a log though. Maybe...
i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.
also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|
man 2 man is the only way to play social basketball....
Feb 19-25
1) SLEEP - 7.5 hrs average
2) PHYSICAL STATE- 4/5
3) STRETCH/ACTIVE RECOVERY- been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5
Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting. Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.
BW: 90.2
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility:
Skill work:
My waking HR was 109. It's been high since weds night. Im going to go see a doctor
Good idea mate. Best to get it checked. What's your resting HR?
it's between 50 and 70 now. but long story short i had to go to hospital (gp send me there) b/c there was a problem with my heart shown on the ECG, showed a flutter pattern. GP called me an ambulance and i spent a night at the hospital. Magically my heart went into sinus in the morning and they discharged me that day. Im on beta blockers and blood thinners now so i cant play contact sport anymore. No basketball for 5 months. Cardiologist wants to do an ablation. Im not sure i want that but he knows better i guess. so idk. never had surgery before.. bit scary.
glad you went to the doctor, man. my uncle died suddenly of an undiagnosed heart condition at 31-32 years old, when i was a baby. scary shit. take care.
Basketball- Played again today and we lost 61-43
We were playing a 2-3 zone in retrospect we should've just gone half court press and man to man. Hopefully we can manage to win next week.
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?
The two worlds must not collide haha
ya i've thought about following her on strava but didn't kinda because of that.. haaha.
she's definitely honorary adarq.org status.QuoteJust asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.
All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.
She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.
bad ass.
She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.
1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins
Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.
awesome.
BW: 90.2
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility:
Skill work:
My waking HR was 109. It's been high since weds night. Im going to go see a doctor
