26/08/22
6km run - 34:10. Ave heart rate 156bpm
27/08/22
5 rounds:
5x chins
10x push up
5x ab wheel
Log Press
38kg x 5
43kg x 5
48kg x 5
5x1 axle deadlift @ 105kg
4x25 BPA
2 Likes
28/08/22
5x1 axle deadlift @ 105kg
29/08/22
5 rounds:
5x chins
10x push up
5x ab wheel
5x1 axle deadlift @ 120kg
2 Likes
30/08/22
5 rounds:
5x chins
10x push up
5x ab wheel
5x1 axle deadlift @ 105kg
5km run - 30:20. Ave heart rate 162bpm
2 Likes
31/08/22
5 rounds:
5x chins
10x push up
5x ab wheel
5x1 axle deadlift @ 105kg
6km run - 33:30. 8x 30sec ‘pick ups’ during the run which were quick but not a full on sprint.
2 Likes
01/09/22
4.5km run - 29:37. Ave heart rate 144bpm
Recovery day - ran a little further than intended but really tried to keep it slow and the heart rate down.
2 Likes
02/09/22
5 rounds:
5x chins
10x push up
5x ab wheel
5x1 axle deadlift @ 105kg
1.6km run warm up
4x400m run with 1min rest between efforts
1km run cool down
The splits for the 400m efforts were: 1:51, 1:48, 1:47, 1:48
Really enjoyed the run workout today. I’ve never done that type of workout before. I don’t have a track so did it in a big field near my house! The splits were a bit quicker than intended but overall a good session.
Still plodding along with the daily dose deadlifting, on the deadlift days I’m also aiming to get in 25x chins, 25x ab wheels and 50x push ups. Otherwise I’m loosely following a 5k running plan. This seems to work well with my work and travel schedule at the moment.
I’m eating for performance which feels really good. I was in a bit of a training and diet rut after cutting for holiday and didn’t have a focus for a couple of months. Now I’ve got something performance wise (running and deadlifting) to focus on diet is falling back into place.
I’m still doing cold or contrast showers pretty much everyday.
2 Likes
03/09/22
3.6km run - 23:05. Ave heart rate 145bpm
04/09/22
6km run - 36:29. Ave heart rate 149bpm
05/09/22
5.6km run - 32:55. Ave heart rate 152bpm
06/09/22
Off
07/09/22
5.5km run - 31:27. 8x 40sec ‘pick ups’ during the run
Later:
5x20 BPA
Press
33kg x 5
35kg x 5
40kg x 10
5x5 chins
2 Likes
08/09/22
4km run - 25:03. Ave heart rate 141bpm
09/09/22
1.6km run warm up
8x 300m run quick, 100m slow jog, no rest between efforts
800m run cool down
10/09/22
3.5km run - 21:42. Ave heart rate 141bpm
11/09/22
5.8km run - 35:38. Ave heart rate 146bpm (I think)
Later:
5x5 chins
Trap Bar
73kg x 5
85kg x 5
95kg x 5
12/09/22
5.1km run - 31:17. Ave heart rate 148bpm
2 Likes
13/09/22
3x3 assisted SSB BSS @ 40kg
3x3 box jump
3x5 chins
6.6km run - 37:37. 8x 50sec ‘pick ups’ during the run
This was a good one.
2 Likes
14/09/22
3.6km run - 22:32. Ave heart rate 140bpm
15/09/22
6x5 chins
5km run - 28:58. Ave heart rate 152bpm
2 Likes
16/09/22
5x5 chins
3x4 assisted SSB BSS @ 40kg
3x3 box jump
1km run warm up
3x1km run, 60 sec rest between efforts
400m jog
4x400m run, 60 sec rest between efforts
1km run cool down
1km splits: 4:54, 4:37, 4:41
400m splits: 1:47, 1:47, 1:44, 1:42
2 Likes
17/09/22
6x5 chins
SSB
55kg x 5
65kg x 5
73kg x 5
3.6km run - 22:38. Ave heart rate 144bpm
2 Likes
18/09/22
5km run - 29:53. Ave heart rate 145bpm
19/09/22
5.2km run - 32:06. Ave heart rate 143bpm
Later:
4x6 chins
Log Press
33kg x 5
35kg x 5
40kg x 10
2 Likes
20/09/22
1km run warm up
6x800m run, 60 sec rest between efforts
1km run cool down
800m splits: 3:36, 3:48, 3:43, 3:38, 3:41, 3:43
This was a tough one, wanted the splits to land somewhere between 3:30 and 4:00 which they all did.
2 Likes
21/09/22
3.2km run - 20:25. Ave heart rate 137bpm
22/09/22
5km run - 29:23. Ave heart rate 145bpm
23/09/22
1.6km run warm up
1.6km run - 7:27
4 mins rest
6x400m run, 60 sec rest between efforts
1km run cool down
400m splits: 1:45, 1:45, 1:44, 1:46, 1:41, 1:43
24/09/22
4.8km run - 27:03. Ave heart rate 150bpm
25/09/22
Off
26/09/22
5.4km run - 33:09. Ave heart rate 152bpm
27/09/22
1.6km run warm up
10x200m run, 60 sec rest between efforts
2km run cool down
My watch just decided to not record any of the 200m efforts so I don’t know what the splits were. From the glances I took at my watch during they all seemed to be about 50-55 seconds which is where I wanted them.
Otherwise it’s been a busy few days with travel for work and family visiting over the weekend.
2 Likes
28/09/22
5.7km run - 34:14. Ave heart rate 150bpm
2 Likes
29/09/22
Off
30/09/22
3.3km run - 19:48. Ave heart rate 143bpm
01/10/22
5km run - 22:53 (PR).
For the past 30 days I’ve been following a 5k running program. Today was the test day and I hit a big PR! My previous, recent 5k time was 27:23 at the end of July. I’m planning to do a full write up of the program when I get a chance, but for now I’m going to celebrate with some low alcohol beers (the perks of being on call…). Training wise I’m pretty set that I’ll run tactical barbell next.
2 Likes
Congrats
1 Like
Thanks 
02/10/22 - Tactical Barbell, Basebuilding, W1D1
SE, 3 rounds, 20 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 24:48
First 2 rounds were solid, 3rd round was tougher. I got through it okay, just not used to this type of training. Aimed for under 30 sec rest between exercises and 2 mins rest between rounds.
2 Likes