| No. | Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Run Distance | Run Duration | Weight Training | Combined (Run+Lift) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 29 Dec→4 Jan | — | — | —
|
| —
| — |
|
22.89 km — |
02:26:48 — |
00:54:12 — |
03:21:00 — |
| 2 | 5 Jan→11 Jan | —
|
|
| — | —
| —
| —
|
13.93 km -39.1% |
01:18:22 -46.6% |
02:53:06 +219.4% |
04:11:28 +25.1% |
| 3 | 12 Jan→18 Jan | —
| — |
| —
| —
|
|
With sprint finish at the end
Seems like I’ve nursed my shin bones stress ok, considering 8k yesterday
First time running this far and fast in SG, especially with pretty hot conditions
Mostly nose breathing, looking promising for 2XU redemption 🙌
|
32.04 km +130.0% |
03:13:01 +146.3% |
00:40:31 -76.6% |
03:53:32 -7.1% |
| 4 | 19 Jan→25 Jan | —
|
Work got done though
First time trying James Kelly’s W/O - 5:1 work:rest ratio
My two treadmill web apps actually pretty useful, think I’ll combine them plus add stopwatch
2km WU
Did 8 sets of 3mins on / 36s float
First 5 sets at 4:15 / 5:27
Last 3 sets at 4/10 / 5:27
0 incline
Not quite 30 mins of work
Good starting point, will push both pace and duration next time
Can bump up the HR a few ticks
No blister pain this time
Logged with Hevy
Hip Flexor Stretch
Set 1: 7min 6s
Set 2: 7min 7s
| —
Ignored athlytics 23% recovery score 🙅♂️ mind wanted to go big, even if the body didn’t - 80kg WU set felt dubious
Swapped out 3x5 for 5x3
Good to know can push it more. Felt like I could go heavier still.
Think I’ll do a 3 rep max day when I’m feeling good and work backwards from there
Seems like the body’s doing a good job of refiring those dormant neurological pathways
Logged with Hevy
Dynamic Stretching
Set 1: 4min 28s
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 80 kg x 3
Set 4: 95 kg x 2
Set 5: 112.5 kg x 3
Set 6: 115 kg x 3
Set 7: 117.5 kg x 3
Set 8: 120 kg x 3
Set 9: 122.5 kg x 3
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Chin Up
Set 1: 8 reps
Set 2: 8 reps
Overhead Press (Barbell)
Set 1: 20 kg x 5
Set 2: 40 kg x 5
Set 3: 50 kg x 5
Set 4: 50 kg x 5
Set 5: 50 kg x 5
Lunge (Barbell)
Set 1: 20 kg x 8
Set 2: 40 kg x 10
Set 3: 50 kg x 20
Set 4: 50 kg x 20
Set 5: 50 kg x 20
Push Press
Set 1: 50 kg x 3
Set 2: 50 kg x 2
Chest Dip
Set 1: 12 reps
Single Leg Dumbbell Stiff Legged Deadlift
Set 1: 12.5 kg x 8
Bicep Curl (Barbell)
Set 1: 20 kg x 16
|
Biiiig sprint finish
Logged with Hevy
Couch Stretch
Set 1: 57s
Set 2: 1min 23s
Set 3: 58s
Set 4: 2min 26s
Foam Rolling (time)
Set 1: 3min 19s
Standing Forward Fold
Set 1: 2min 5s
| —
Logged with Hevy
Cat cows (time)
Set 1: 21s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 20 reps
Hamstring Flossing
Set 1: 8 reps
Standing Forward Fold
Set 1: 40s
Couch Stretch
Set 1: 47s
Set 2: 1min 3s
Set 3: 1min 1s
Set 4: 1min 54s
| —
Wanted to test myself, ignored my 27 recovery score
Extra motivation after hearing that Paul was inspired to test his squat 1RM after my earlier week session 😂 can’t let him catch up
Nice to do a heavy top sets again. Estimated squat 1RM ~143kg now.
Benching 100 for 3 was a nice surprise, was hoping for 1
Can recalibrate the training plan now with this new data
Then wall balls 4x30 with 30 seconds rests
Pool cool down
Last time I squatted this much was in July 2018, 3kg heavier
For bench, June 2019, about similar BW
Logged with Hevy
Dynamic Stretching
Set 1: 4min 23s
Squat (Barbell)
Set 1: 20 kg x 8
Set 2: 60 kg x 5
Set 3: 80 kg x 4
Set 4: 95 kg x 3
Set 5: 110 kg x 2
Set 6: 120 kg x 1
Set 7: 125 kg x 1
Set 8: 130 kg x 3
Set 9: 115 kg x 5
Set 10: 115 kg x 5
Set 11: 115 kg x 5
Bench Press (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 80 kg x 3
Set 4: 95 kg x 1
Set 5: 100 kg x 3
Set 6: 90 kg x 5
Set 7: 90 kg x 5
Set 8: 90 kg x 5
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Wall Ball
Set 1: 6 kg x 30
Set 2: 6 kg x 30
Set 3: 6 kg x 30
Set 4: 6 kg x 30
|
Time on feet
Heavy legs
Plotting to get free running gear
Logged with Hevy
Elephant Walks
Set 1: 20 reps
Cat cows (time)
Set 1: 1min 30s
Standing Forward Fold
Set 1: 1min 2s
Set 2: 23s
Couch Stretch
Set 1: 51s
Set 2: 53s
Set 3: 59s
Set 4: 57s
Bent Leg Calf Soleus Stretch
Set 1: 31s
Set 2: 54s
|
25.63 km -20.0% |
02:28:17 -23.2% |
03:54:22 +478.4% |
06:22:39 +63.9% |
| 5 | 26 Jan→1 Feb | —
|
6* 800m - 90’s Jog recovery
3* 400m - 60’s walk recovery
Still grim but feeling easier each time
| — |
First half 4:45, second half we ride
SG PB I think?
Double session today yesterday to make up for yesterday. Will drop the weight and up the reps once I hit 120 3x5
Logged with Hevy
Dynamic Stretching
Set 1: 2min 38s
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 85 kg x 4
Set 4: 105 kg x 3
Set 5: 117.5 kg x 5
Set 6: 117.5 kg x 5
Set 7: 117.5 kg x 1
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Overhead Press (Barbell)
Set 1: 20 kg x 10
Shoulder Press (Dumbbell)
Set 1: 20 kg x 8
Set 2: 20 kg x 10
Set 3: 20 kg x 12
Set 4: 20 kg x 12
Straight Leg Deadlift
Set 1: 60 kg x 8
Set 2: 75 kg x 8
Set 3: 75 kg x 10
| —
| —
4 rounds of 8 minute stations
|
Heavy legs from BBL WO and 2h40 sleep 🥲
|
25.72 km +0.4% |
02:19:47 -5.7% |
01:38:07 -58.1% |
03:57:54 -37.8% |
| 6 | 2 Feb→8 Feb | —
Base building phase over - hit 120 3x5
Time to drop the weight and up the reps 😢
Logged with Hevy
Dynamic Stretching
Set 1: 2min 4s
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 85 kg x 4
Set 4: 100 kg x 3
Set 5: 120 kg x 5
Set 6: 120 kg x 5
Set 7: 120 kg x 5
Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 70 kg x 5
Set 3: 70 kg x 8
Bench Press (Dumbbell)
Set 1: 20 kg x 10
Set 2: 30 kg x 5
Set 3: 35 kg x 6
Set 4: 35 kg x 6
Set 5: 35 kg x 8
Bent Over Row (Barbell)
Set 1: 70 kg x 8
Set 2: 70 kg x 10
|
Full send on last interval
Logged with Hevy
Cat cows (time)
Set 1: 26s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 20 reps
Hamstring Flossing
Set 1: 8 reps
Standing Forward Fold
Set 1: 37s
90-90s
Set 1: 5 reps
World’s Greatest Stretch
Set 1: 47s
Set 2: 42s
|
With Saúl M. And Martin
| —
Major DOMS next 2 weeks while my body adapts to this volume 🥲
High rep squats wasn’t as bad as I thought. Might try the birthday challenge - squatting your BW in weight for your age in reps
Logged with Hevy
Dynamic Stretching
Set 1: 2min 4s
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 75 kg x 12
Set 4: 80 kg x 12
Set 5: 82.5 kg x 12
Shoulder Press (Dumbbell)
Set 1: 15 kg x 8
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12
Deadlift (Barbell)
Set 1: 60 kg x 5
Set 2: 100 kg x 10
Set 3: 100 kg x 10
Set 4: 100 kg x 10
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Burpees To Plate
Set 1: 10 reps
Set 2: 15 reps
| —
| —
Logged with Hevy
Rowing Machine
Set 1: 2.6km - 11min
Sled Push (weight Distance)
Set 1: 200 kg - 9m
Set 2: 200 kg - 9m
Set 3: 215 kg - 9m
Set 4: 215 kg - 9m
Set 5: 232.5 kg - 9m
Set 6: 232.5 kg - 9m
Set 7: 232.5 kg - 9m
Set 8: 232.5 kg - 9m
Sled Pull
Set 1: 150 kg - 9m
Set 2: 150 kg - 9m
Set 3: 150 kg - 9m
Set 4: 150 kg - 9m
Set 5: 150 kg - 9m
Set 6: 150 kg - 9m
Set 7: 150 kg - 18m
Rowing Machine
Set 1: 1km - 4min
Burpee Broad Jumps
Set 1: 0.1km - 7min
SkiERG
Set 1: 1km - 4min
Wall Ball
Set 1: 6 kg x 20
Set 2: 6 kg x 15
Set 3: 6 kg x 15
Set 4: 9 kg x 30
Rowing Machine
"With saul - 300/400/300"
Set 1: 1km - 4min
|
Not feeing great so dropped the volume
Logged with Hevy
Couch Stretch
Set 1: 1min 37s
Set 2: 1min 14s
Standing Forward Fold
Set 1: 2min 5s
Set 2: 34s
Pigeon Pose
Set 1: 42s
Set 2: 1min 2s
Bent Leg Calf Soleus Stretch
Set 1: 1min 11s
Set 2: 49s
|
21.24 km -17.4% |
02:04:48 -10.7% |
04:11:07 +155.9% |
06:15:55 +58.0% |
| 7 | 9 Feb→15 Feb | — | —
Logged with Hevy
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 80 kg x 2
Set 4: 85 kg x 12
Set 5: 85 kg x 12
Set 6: 85 kg x 12
Bench Press (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 75 kg x 10
Set 4: 75 kg x 10
Set 5: 75 kg x 6
Set 6: 65 kg x 5
Pull Up
Set 1: 5 reps
Set 2: 8 reps
Bulgarian Split Squat
Set 1: 20 kg x 8
Pendlay Row (Barbell)
Set 1: 20 kg x 8
Set 2: 60 kg x 8
Set 3: 70 kg x 8
Set 4: 70 kg x 8
Romanian Deadlift (Barbell)
Set 1: 20 kg x 8
Set 2: 60 kg x 8
Set 3: 70 kg x 10
Set 4: 70 kg x 10
| —
|
4:50 pace my arse. Emil and my ego trying to kill me
Tough second session of the day. Legs feeling it from the gym. 5 hours sleep. Recovering from flu. We move.
Made myself a timer web app, as last time the default clock stopwatch wasn’t it
Not bad, few things to tweak for next treadmill sesh
|
Upper zone 2
+2 min break with unexpected symphony
|
With Paul white - practicing the hard parts of race
Very fatigued after 3 hard days and bad recovery
pace | avg HR - max HR
1k run @ 4:57' , 133-147bpm
1k ski @ 2:14/500m , 159-170bpm
5.5 x of 18m 170kg sled push - 133-144bpm
1k run @ 5:02', 163-169bpm
1k row @ 2:04/500m, 137-144bpm
4 x 18m 150kg sled pull - 137-164bpm
1k row @ 2:01/500m, 147-156bpm
118m 20kg sandbag lunges 5:19
1k run @ 5:15, 150-156bpm
1k row @ 2:01/500m, 136 - 147bpm
100 wall balls 4:31, 153-160bpm
| — |
28.81 km +35.6% |
02:41:09 +29.1% |
01:01:05 -75.7% |
03:42:14 -40.9% |
| 8 | 16 Feb→22 Feb |
Easy Z2
Mostly at 6:31, sometimes at 6:18
Logged with Hevy
Standing Calf Raise
Set 1: 16 reps
Standing Calf Raise (Dumbbell)
Set 1: 20 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Burpees To Plate
"Work / rest
80s / 34s
76s / 39s
100s"
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
| —
Logged with Hevy
Dynamic Stretching
Set 1: 3min 39s
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 5
Set 3: 70 kg x 3
Set 4: 85 kg x 13
Set 5: 85 kg x 13
Set 6: 85 kg x 13
Overhead Press (Barbell)
Set 1: 20 kg x 12
Seated Overhead Press (Dumbbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 13
Set 4: 15 kg x 12
Barbell Bulgarian Split Squat
Set 1: 50 kg x 8
Romanian Deadlift (Barbell)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
|
Despite the rain
Jasper sneaked in for the W
Group dinner after, GYG obvs
| — |
Hard but steady
| —
Logged with Hevy
Dynamic Stretching
Set 1: 2min 45s
Squat (Barbell)
Set 1: 20 kg x 10
Barbell Bulgarian Split Squat
Set 1: 40 kg x 12
Set 2: 60 kg x 10
Set 3: 55 kg x 12
Overhead Press (Barbell)
Set 1: 20 kg x 12
Push Press
Set 1: 40 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 10
Standing Calf Raise (Barbell)
Set 1: 45 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Romanian Deadlift (Barbell)
Set 1: 55 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Burpees To Plate
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
|
Push the long run to tomorrow
|
25.43 km -11.7% |
02:36:31 -2.9% |
02:03:12 +101.7% |
04:39:43 +25.9% |
| 9 | 23 Feb→1 Mar | — |
Gang was aiming for 4:00
Meant to be 7 sets but didn’t fancy getting hit by lightning
We got accurate heart rates again 🙌
| — |
| — |
|
Good training and time on feet
Started an 1h15 later than we hoped
|
42.93 km +68.8% |
04:31:52 +73.7% |
00:00:00 -100.0% |
04:31:52 -2.8% |
| 10 | 2 Mar→8 Mar | — |
Why does it always rain on a Tuesday evening
10’ WU
Set 1: 4:10 / 6:00
Set 2: 4:10 / 7:00
Set 3: 4:17 / 7:00
Set 4: 4:25 / 7:00
| — | —
Logged with Hevy
Dynamic Stretching
Set 1: 2min 2s
Reverse Lunge (Barbell)
Set 1: 40 kg x 12
Set 2: 50 kg x 12
Set 3: 55 kg x 12
Overhead Press (Barbell)
Set 1: 20 kg x 16
Push Press
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 45 kg x 8
Set 4: 45 kg x 8
Standing Calf Raise (Barbell)
Set 1: 45 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Lat Pulldown (Cable)
Set 1: 63.5 kg x 12
| — |
The man cannot hold a steady pace
Nice confidence booster for 2XU
Had two breaks saying hi and bye
Started to feel a blister coming on towards the end
Some strides at the end
| —
Logged with Hevy
Foam Rolling (time)
Set 1: 3min 41s
Hip Flexor Stretch
Set 1: 1min 5s
Set 2: 1min 0s
Standing Forward Fold
Set 1: 2min 14s
0.5km runs in the sun and up and down a slope
Full stations
Small roxzone
Tough
|
25.43 km -40.8% |
02:08:42 -52.7% |
01:12:44 new |
03:21:26 -25.9% |
| 11 | 9 Mar→15 Mar | — |
Legs felt heavy from Sunday’s hyrox sim but still managed to send it
3 x 1.2km
4 x 800m
90s walking rest in between
First 5 rounds ~4:00 pace
Last 2 took it chill, didn’t look at pace and was surprisingly quick. Good to know I can maintain that with compromised legs
| —
|
Logged with Hevy
Dynamic Stretching
Set 1: 2min 4s
Squat (Barbell)
Set 1: 20 kg x 12
Overhead Press (Barbell)
Set 1: 40 kg x 12
Reverse Lunge (Barbell)
Set 1: 40 kg x 5
Set 2: 55 kg x 12
Set 3: 45 kg x 12
Set 4: 57.5 kg x 12
Push Press
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 40 kg x 9
Standing Calf Raise (Barbell)
Set 1: 57.5 kg x 12
Set 2: 57.5 kg x 12
Set 3: 57.5 kg x 12
Pendlay Row (Barbell)
Set 1: 57.5 kg x 12
Set 2: 62.5 kg x 12
Pull Up
Set 1: 10 reps
Set 2: 8 reps
|
Shins are feeling it. Seems to be overuse loading issue/ soft tissue rather than a stress fracture
| —
|
Shaved 2.5 mins whilst not feeling great
|
21.44 km -15.7% |
02:00:28 -6.4% |
00:52:41 -27.6% |
02:53:09 -14.0% |
| 12 | 16 Mar→22 Mar | —
| — | —
| —
| —
| — |
1:08:18
Strong in the stations, could be a bit faster in the runs. Stars didn’t quite align.
Happy with the shift we put in.
|
9.43 km -56.0% |
01:19:37 -33.9% |
00:00:00 -100.0% |
01:19:37 -54.0% |
| 13 | 23 Mar→29 Mar | —
|
Lightly loading the shins staying within capacity
|
Pacing from the back. #nooneleftbehind
| —
Logged with Hevy
Standing Calf Raise (Dumbbell)
Set 1: 0 kg x 10
Set 2: 20 kg x 8
Set 3: 30 kg x 8
Set 4: 40 kg x 8
Set 5: 40 kg x 8
Set 6: 40 kg x 8
Pull Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Seated Calf Raise
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
| —
Logged with Hevy
Foam Rolling (time)
Set 1: 5min 51s
Standing Calf Stretch
Set 1: 1min 2s
Bent Leg Calf Soleus Stretch
Set 1: 1min 11s
Set 2: 1min 22s
Hip Flexor Stretch
Set 1: 1min 24s
Set 2: 41s
Dropped the resistance, making the cardiovascular the limiting factor, not quads
Resistance 3, rpm 110-130
333 cals
|
Big turnout today
Shins felt decent
Learnt need to not overextend, and to pick up knees and cadence
| —
|
8.91 km -5.5% |
01:07:16 -15.5% |
01:04:24 new |
02:11:40 +65.4% |
| 14 | 30 Mar→5 Apr | —
Logged with Hevy
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 0 kg x 10
Set 2: 30 kg x 8
Set 3: 25 kg x 8
Seated Calf Raise
Set 1: 35 kg x 8
Set 2: 35 kg x 10
Set 3: 35 kg x 12
Copenhagen Plank
Set 1: 10s
Set 2: 10s
Set 3: 20s
Logged with Hevy
Cat cows (time)
Set 1: 15s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 10 reps
Hamstring Flossing
Set 1: 8 reps
Standing Forward Fold
Set 1: 54s
90-90s
Set 1: 5 reps
World’s Greatest Stretch
Set 1: 48s
Set 2: 28s
Cossack Squat / Horsestance
Set 1: 34s
Pigeon Pose
Set 1: 32s
Set 2: 32s
Hip Flexor Stretch
Set 1: 58s
Set 2: 1min 29s
| —
Thanks for hiring out the gym 🙌
|
~5k
Forgot to press record
Shins feeling good 🙌
|
Logged with Hevy
Foam Rolling (time)
Set 1: 3min 41s
Bent Leg Calf Soleus Stretch
Set 1: 46s
Set 2: 1min 5s
Standing Calf Stretch
Set 1: 1min 15s
| — |
|
Heat exhaustion got me at the 19k mark. 90% humidity 💀
Pushed too hard, was on track for that sub 1h40
So close 😢 1.5 hours sleep probably didn’t help
The 4 year half PB hiatus continues
Shins feeling it too…
We go again for the Garmin half
|
28.28 km +217.4% |
02:25:29 +116.3% |
02:15:14 +110.0% |
04:40:43 +113.2% |
| 15 | 6 Apr→12 Apr | — | — | —
Logged with Hevy
Cat cows (time)
Set 1: 26s
Hip Flexor Stretch
Set 1: 1min 36s
Set 2: 1min 20s
Set 3: 1min 20s
Set 4: 1min 43s
Standing Calf Stretch
Set 1: 1min 41s
Set 2: 1min 14s
Bent Leg Calf Soleus Stretch
Set 1: 58s
Set 2: 1min 4s
Set 3: 33s
Set 4: 1min 29s
Elevated Pigeon Pose Time Incline Bench
Set 1: 58s
Set 2: 1min 41s
Set 3: 1min 5s
Set 4: 1min 54s
Single Leg Standing Hamstring Stretch
Set 1: 1min 1s
Set 2: 34s
| —
| —
Logged with Hevy
Cat cows (time)
Set 1: 44s
90-90s
Set 1: 5 reps
Hip Flexor Stretch
Set 1: 57s
Set 2: 1min 14s
Bent Leg Calf Soleus Stretch
Set 1: 1min 0s
Set 2: 1min 7s
Foot Arch Scrunches
Set 1: 20 reps
Standing Calf Stretch
Set 1: 41s
Couch Stretch
Set 1: 1min 18s
Set 2: 1min 9s
Foam Rolling (time)
Set 1: 2min 0s
Elevated Pigeon Pose Time Incline Bench
Set 1: 1min 30s
Set 2: 1min 5s
Lacrosse Ball Rolling (Time)
Set 1: 2min 27s
Set 2: 5min 53s
| —
Logged with Hevy
Cat cows (time)
Set 1: 37s
Bent Leg Calf Soleus Stretch
Set 1: 39s
Set 2: 46s
Standing Calf Stretch
Set 1: 1min 4s
Set 2: 37s
Foam Rolling (time)
Set 1: 40s
Set 2: 1min 6s
Lacrosse Ball Rolling (Time)
Set 1: 4min 4s
Couch Stretch
Set 1: 2min 9s
Set 2: 1min 57s
Set 3: 41s
Set 4: 58s
| — |
0.00 km -100.0% |
00:00:00 -100.0% |
01:36:54 -28.3% |
01:36:54 -65.5% |
| 16 | 13 Apr→19 Apr | —
| —
Logged with Hevy
Cat cows (time)
Set 1: 28s
Foam Rolling (time)
Set 1: 1min 12s
Set 2: 59s
Lacrosse Ball Rolling (Time)
Set 1: 1min 58s
Set 2: 2min 5s
Foot Arch Scrunches
Set 1: 20 reps
Bent Leg Calf Soleus Stretch
Set 1: 46s
Set 2: 59s
Standing Calf Stretch
Set 1: 1min 8s
Couch Stretch
Set 1: 1min 24s
Set 2: 1min 34s
Elevated Pigeon Pose Time Incline Bench
Set 1: 1min 7s
Set 2: 1min 10s
Adductor Stretch
Set 1: 44s
Set 2: 55s
| —
|
Got doctors and physio ok to start moving again 🙌
10mins on elliptical
3x2-3 jog at 7:30/7:00/6:40 with 2 min walk
Logged with Hevy
Foam Rolling (time)
Set 1: 2min 1s
Bent Leg Calf Soleus Stretch
Set 1: 34s
Set 2: 39s
Standing Calf Stretch
Set 1: 1min 2s
Couch Stretch
Set 1: 1min 18s
Set 2: 1min 4s
Elevated Pigeon Pose Time Incline Bench
Set 1: 52s
Set 2: 48s
Lacrosse Ball Rolling (Time)
Set 1: 1min 52s
| —
Logged with Hevy
Standing Calf Raise (Dumbbell)
Set 1: 0 kg x 8
Set 2: 15 kg x 5
Set 3: 15 kg x 6
Set 4: 15 kg x 8
Single Leg Romanian Deadlift (Dumbbell)
Set 1: 0 kg x 5
Set 2: 0 kg x 5
Set 3: 0 kg x 8
Set 4: 0 kg x 8
Seated Calf Raise
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Reverse Lunge (Dumbbell)
Set 1: 0 kg x 20
Set 2: 0 kg x 24
Set 3: 0 kg x 24
Push Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Raised Eccentric Single Leg Toe Taps
Set 1: 8 reps
Set 2: 8 reps
Set 3: 10 reps
Bent Leg Calf Soleus Stretch
Set 1: 31s
Set 2: 35s
Set 3: 33s
Set 4: 29s
Standing Calf Stretch
Set 1: 45s
Standing Tib Raises
Set 1: 12 reps
Set 2: 16 reps
Lat Pulldown (Cable)
Set 1: 27 kg x 8
Set 2: 41 kg x 10
Set 3: 41 kg x 12
|
4 x 5’ easy / 2’ walk
At:
7:00
6:40
6:30
6:00
| —
|
7.24 km new |
00:47:03 new |
01:57:54 +21.7% |
02:44:57 +70.2% |
| 17 | 20 Apr→26 Apr | — | — |
First outdoor run since 2xu
First in the new shoes
Shins feeling 2/10
| — |
| —
Logged with Hevy
Cat cows (time)
Set 1: 30s
90-90s
Set 1: 5 reps
Bent Leg Calf Soleus Stretch
Set 1: 35s
Set 2: 39s
Set 3: 39s
Set 4: 43s
Standing Calf Stretch
Set 1: 1min 11s
Set 2: 51s
Couch Stretch
Set 1: 1min 21s
Set 2: 1min 11s
Set 3: 1min 0s
Set 4: 1min 6s
Lacrosse Ball Rolling (Time)
Set 1: 1min 3s
Set 2: 1min 1s
Set 3: 1min 40s
Set 4: 43s
| —
Feeling strong, other than quad muscle endurance on the lunges
3min WU on the assault treadmill
500m ski
Practice translations
Sled push
3 min run
Sled pull
Wall balls
BBJ practice
Lunges
Row transition practice
2 min run
|
5.26 km -27.3% |
00:31:58 -32.1% |
00:23:44 -79.9% |
00:55:42 -66.2% |
| 18 | 27 Apr→3 May | —
Logged with Hevy
Theragun
Set 1: 3min 10s
Cat cows (time)
Set 1: 35s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 10 reps
Hamstring Flossing
Set 1: 10 reps
90-90s
Set 1: 5 reps
World’s Greatest Stretch
Set 1: 29s
Set 2: 25s
Bent Leg Calf Soleus Stretch
Set 1: 19s
Set 2: 30s
|
Warm up
• 5 mins run
• 10 Deep squats
• 5 burpees
Main set
500m run
15 wall balls
500m run
10 burpees
X4 (Don’t push hard, this will give you a good idea for HK to see how you feel)
Rest 2mins between sets
FINISHER
5x30s bike
30s off
(Here going for that higher HR effort to see how you feel with it, if you don’t feel ready just go 5 mins easy)
| —
Logged with Hevy
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 10 kg x 8
Set 2: 10 kg x 10
Set 3: 10 kg x 10
KOT Lunges
Set 1: 20 kg x 8
Set 2: 20 kg x 10
Squat (Dumbbell)
Set 1: 20 kg x 12
| —
|
| —
Logged with Hevy
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Set 4: 60 kg x 12
Bench Press (Barbell)
Set 1: 20 kg x 12
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Set 4: 50 kg x 12
Bicep Curl (Dumbbell)
Set 1: 8 kg x 18
Dumbbell Overhead Triceps Extension
Set 1: 15 kg x 20
|
|
14.82 km +181.7% |
02:37:18 +392.1% |
01:38:16 +314.0% |
04:15:34 +358.8% |
| 19 | 4 May→10 May | —
|
1.5km WU - 4x20s strides
4 x 1km at race pace / 90s walking rest
1km CD
| — | — |
1:16:35
Kept it chill at RPE 6-7/10 throughout, due to the heat stroke and rhabdo, until wall balls, where I had a meltdown 😂
| —
Logged with Hevy
Foam Rolling (time)
Set 1: 23min 40s
| — |
14.71 km -0.7% |
01:52:45 -28.3% |
00:30:18 -69.2% |
02:23:03 -44.0% |
| 20 | 11 May→17 May | — | — | — | — |
With Daniel Oldham
| — | — |
11.30 km -23.2% |
01:07:51 -39.8% |
00:00:00 -100.0% |
01:07:51 -52.6% |
| 21 | 18 May→24 May | — | —
Logged with Hevy
Cat cows (time)
Set 1: 28s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 10 reps
Hamstring Flossing
Set 1: 10 reps
Standing Forward Fold
Set 1: 30s
90-90s
Set 1: 5 reps
World’s Greatest Stretch
Set 1: 32s
Set 2: 31s
Cossack Squat / Horsestance
Set 1: 23s
Pigeon Pose
Set 1: 37s
Set 2: 39s
| —
Logged with Hevy
Dynamic Stretching
Set 1: 4min 6s
Deadlift (Barbell)
Set 1: 20 kg x 8
Set 2: 60 kg x 8
Set 3: 100 kg x 5
Set 4: 120 kg x 5
Set 5: 120 kg x 5
Set 6: 120 kg x 5
Pendlay Row (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 8
Set 3: 60 kg x 8
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 20 kg x 8
Set 2: 20 kg x 8
Set 3: 20 kg x 8
Bicep Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
| — | —
Logged with hevyapp.com
Bench Press (Barbell)
Set 1: 20 kg x 12
Set 2: 60 kg x 8
Set 3: 75 kg x 8
Set 4: 75 kg x 7
Set 5: 75 kg x 5
Reverse Lunge (Dumbbell)
Set 1: 17.5 kg x 8
Goblet Squat
Set 1: 30 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 35 kg x 12
Overhead Press (Barbell)
Set 1: 20 kg x 12
Set 2: 40 kg x 6
Set 3: 40 kg x 5
Set 4: 40 kg x 5
Squat (Barbell)
Set 1: 20 kg x 12
Set 2: 80 kg x 5
Set 3: 80 kg x 5
Front Squat
Set 1: 40 kg x 5
| — |
Run/walk + cut short for blister management
|
7.08 km -37.3% |
00:43:08 -36.4% |
01:20:57 new |
02:04:05 +82.9% |
| 22 | 25 May→31 May | —
|
W3 L3
|
Logged with hevyapp.com
Squat (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 8
Set 3: 80 kg x 5
Set 4: 85 kg x 6
Set 5: 85 kg x 8
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 25 kg x 8
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Seated Floor Shoulder Dumbell Press
Set 1: 15 kg x 12
Set 2: 15 kg x 12
|
Dan smith
| — | —
| —
|
14.51 km +104.9% |
01:41:21 +135.0% |
00:28:16 -65.1% |
02:09:37 +4.5% |
| 23 | 1 Jun→7 Jun | —
| —
| — | — |
| — |
Definitely lost some fitness from time off
|
7.43 km -48.8% |
00:40:38 -59.9% |
00:00:00 -100.0% |
00:40:38 -68.7% |
| 24 | 8 Jun→14 Jun | —
Logged with hevyapp.com
Bench Press (Dumbbell)
Set 1: 15 kg x 5
Set 2: 25 kg x 5
Set 3: 30 kg x 5
Set 4: 30 kg x 5
Set 5: 30 kg x 5
Goblet Squat
Set 1: 30 kg x 5
Squat (Barbell)
Set 1: 20 kg x 3
Set 2: 60 kg x 5
Set 3: 87.5 kg x 5
Set 4: 87.5 kg x 5
Set 5: 87.5 kg x 5
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Bicep Curl (Cable)
Set 1: 18 kg x 12
Set 2: 18 kg x 12
Set 3: 18 kg x 8
Set 4: 16.5 kg x 4
Triceps Rope Pushdown
Set 1: 22.5 kg x 12
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 9
Set 4: 20.5 kg x 3
| — |
| —
| —
| —
Logged with hevyapp.com
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Bulgarian Split Squat
Set 1: 0 kg x 5
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Set 4: 10 kg x 12
Single Leg Romanian Deadlift (Dumbbell)
Set 1: 0 kg x 12
Set 2: 7 kg x 10
Set 3: 7 kg x 12
Bench Press (Dumbbell)
Set 1: 10 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 10
Seated Incline Curl (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Dumbell Skullcrusher
Set 1: 22.5 kg x 12
Set 2: 10 kg x 12
|
|
12.61 km +69.7% |
01:19:00 +94.4% |
01:28:06 new |
02:47:06 +311.2% |
| 25 | 15 Jun→21 Jun | — | — | — | — |
Tough one. The fitness will come back
| —
Logged with hevyapp.com
Pull Up
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Bulgarian Split Squat
Set 1: 0 kg x 5
Set 2: 20 kg x 8
Set 3: 20 kg x 8
Set 4: 20 kg x 8
Bench Press (Barbell)
Set 1: 20 kg x 12
Set 2: 60 kg x 5
Set 3: 80 kg x 5
Set 4: 80 kg x 5
Set 5: 80 kg x 5
Single Leg Romanian Deadlift (Dumbbell)
Set 1: 10 kg x 8
Set 2: 10 kg x 8
Set 3: 10 kg x 10
Bicep Curl (Cable)
Set 1: 18 kg x 12
Set 2: 22.5 kg x 4
Set 3: 18 kg x 8
Set 4: 18 kg x 8
Set 5: 16.5 kg x 4
Triceps Rope Pushdown
"B"
Set 1: 22.5 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 8
Set 4: 18 kg x 4
Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
|
Slowly fixing that 12.3% drop in vo2 max
|
15.57 km +23.5% |
01:23:50 +6.1% |
00:54:23 -38.3% |
02:18:13 -17.3% |
| 26 | 22 Jun→28 Jun | —
Logged with hevyapp.com
Hip Flexor Stretch
Set 1: 34s
Set 2: 44s
Set 3: 34s
Set 4: 30s
Standing Forward Fold
Set 1: 45s
Adductor Stretch
Set 1: 40s
Set 2: 50s
|
Trying to hang with Coach Dan. Still got that dawg in me
Weather: 🌡 28.2°C · 💨 5.5 km/h · 💧 80% · Clear sky
Weather: 🌡 28.2°C · 💨 5.5 km/h · 💧 80% · Clear sky
Logged with hevyapp.com
Dynamic Stretching
Set 1: 2min 5s
Squat (Barbell)
Set 1: 20 kg x 12
Set 2: 60 kg x 5
Set 3: 80 kg x 2
Set 4: 90 kg x 5
Set 5: 100 kg x 5
Set 6: 100 kg x 5
Pull Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Bench Press (Barbell)
Set 1: 20 kg x 10
Set 2: 60 kg x 8
Set 3: 82.5 kg x 5
Set 4: 82.5 kg x 5
Set 5: 82 kg x 5
Raised Front Foot DB Lunges
Set 1: 15 kg x 5
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Lateral Raise (Dumbbell)
Set 1: 10 kg x 8
Set 2: 10 kg x 8
Set 3: 10 kg x 8
Rope Cable Curl
Set 1: 20.5 kg x 8
Set 2: 20.5 kg x 8
Set 3: 20.5 kg x 8
Triceps Rope Pushdown
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 8
Set 3: 22.5 kg x 8
Logged with hevyapp.com
Standing Calf Stretch
Set 1: 38s
Set 2: 30s
Set 3: 23s
Set 4: 28s
Quad Stretch
Set 1: 31s
Set 2: 31s
Logged with hevyapp.com
Cat cows (time)
Set 1: 26s
Hip Hinge
Set 1: 6 reps
Elephant Walks
Set 1: 10 reps
Hamstring Flossing
Set 1: 10 reps
Standing Forward Fold
Set 1: 38s
90-90s
Set 1: 5 reps
World’s Greatest Stretch
Set 1: 31s
Set 2: 33s
Pigeon Pose
Set 1: 42s
Set 2: 42s
Set 3: 23s
Set 4: 24s
Adductor Stretch
Set 1: 22s
Set 2: 23s
| — | — | — | — | — |
6.75 km -56.6% |
00:29:55 -64.3% |
01:20:23 +47.8% |
01:50:18 -20.2% |