Monday
Run
800m warm up
3 x 400m - 1:54, 1:51, 1:46
800m cool down
Legs were sleeping on that first round. Felt like they were almost disconnected. Last one felt the slowest, interesting.
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Salt Lake City, for about 5 years back in the mid-2000s. Man, that feels like eons ago now… I guess because it was, haha!
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That would have been a fun time to be there, right around the Olympics before it was on many people’s radar!
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Tuesday
SS W5D1
Pull ups - 6, 5, 4, 3, 2, 1
Band Pullaparts - 50
Box Jumps - 1 x 10
Bench
3 x 12 x 105
Bent Over Row
2 x 15 x 130
BB Curl
10 x 50
10 x 55
Seated OH Press
1 x 10 x 75
2 x 10 x 65
Squat
205 - 11 (sank to safeties), 7 (also safeties), 3
SS
Stiff Arm Pullover
1 x 20 x 15
Stiff Leg DL
1 x 15 x 145
Hanging Leg Raise
3 x 15
It’s amazing how much of a difference 5lb pounds makes some days. Everything felt heavy. Ate even more than I have been this weekend too.
Feeling the effects of the calorie surplus. Been bloated for about a week now.
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Wednesday
Run
5 miles, 57 minutes.
This was a fun one. Rode with hubby to his first stop at work, which I thought was only 4 miles from home. I hopped out of the truck and started the trek home. At mile 4 I wasn’t home yet, and, it was almost the time I normally get ready to leave for work. I ran faster that last mile, ran in the door, speed changed, drove to work, ended up being 10 minutes late. Oops.
It was nice to run point to point though.
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Still finding it hard to believe you are running and doing super squats at the same time. Massive respect.
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Thank you! Could be the culprit for some of these days that I don’t even get close to the 20 rep squats. Or they are just bad days. Either way, I am enjoying the movement!
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Thursday
W5D2
Pull ups - 6, 5, 4, 3, 2, 1
Band Pullaparts - 50
Box Jumps - 1 x 10
Bench
3 x 12 x 105
Bent Over Row
2 x 15 x 125
BB Curl
10 x 45
10 x 55
Seated OH Press
1 x 10 x 75
2 x 10 x 65
Squat
205 - 9 (safeties), 11
SS
Stiff Arm Pullover
1 x 20 x 15
Stiff Leg DL
1 x 15 x 145
Deadbugs
3 x 20
Resting under the bar is getting very difficult. I am trying to not beat myself up for not making the 20, because that won’t do me any good. I went into it willing to be under the bar as long as it took. Legs and core gave out on rep 9.
Reset, got back under the bar, and finished out the 11. A few of them felt too high, but the rack I was on didn’t have a mirror, so I won’t know.
I ate almost 3000cals on Wednesday, 200g of protein. Honestly, I think everything is catching up to me. Planning on cutting the run mileage in half next week so I can hopefully finish the squats out strong.
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Friday
Run
Easy run - 6.5 miles, 83 minutes
Had a bit of a time keeping my heart rate down where I wanted it. Had to walk all inclines and even some flats toward the end.
That is 14.5 total running miles for this week. I will keep it under 7 for the final week of SS.
Also, it is a desert backcountry exploration weekend. If that isn’t good for my recovery, I don’t know what is.
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Fantastic work here! I look forward to reading how you crush the final week. Squatting 200 for twenty reps is no joke… I would be pleased if I squatted 200 for a single someday! 
Also brave of you to continue running consistently during the program. Seems like you deserve a road trip as a treat after you finish 
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Thank you for all of the kind words! Means a lot from you.
I second this statement. I have many trips planned to finish this year out. All of the usual weekends in my backyard, plus, I am going to Texas the weekend after I finish SS. What better way to recover from all those squats than many pounds of BBQ? (Flying there though, I love driving but 22 hours each way is excessive.)
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I don’t want to let this pass without a comment, because I’ve got nothing for awe in your “comeback ability” here. I’ve done a few WMs over the past year or so (haha!), and I know EXACTLY how miserable it is to miss, then realize you have to finish, and then actually finish. So…
Well done! Just absolutely well done!
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I found this after week 5. Is there anything specific that you are finding hard .
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@SvenG Thank you! The desire to hit the numbers gets the best of us!
@simo74 Good to know it is not just me! I think the hardest part it keeping breathing under control and my core tight enough to support the weight. I get so wobbly.
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Monday
Run/Conditioning
3 x 400m - 1:54, 1:51, 1:47
Burpees - 6, 5, 4, 3, 2, 1
Left shin is feeling a little angry, seems like it is good timing for a reduced mileage week.
Weekend Report:
Trying to find a spot to camp Friday night
Saturday, fun trail that goes under I-70 (that is what the bridges are supporting)
Saturday night light show
Sunday morning, we apparently camped on another planet
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now that you mention it, does look like Mars in some movies.
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Surreal! Did you take these photos with your phone?
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Beautiful pictures all around.
FYI, eyes up the night of the 21st for the Orionids.
Is the beltway visible with the naked eye out here, or is this just benefits of a baller camera aperature? (camera newb, so I probs got the terminology wrong).
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@throwawayfitness It really does. I am sure my state has been the filming site of many space movies. The diversity of terrain is intense.
@Bagsy Yes, well, my hubby’s phone. Google Pixel 6. Terrible phone, amazing camera.
@Andrewgen_Receptors Thank you! Beltway is visible with the naked eye. The camera is just a Pixel 6 with Nightsight. Works crazy well, first time we have tried the star setting. No idea on the camera terms either. I am pretty terrible at taking photos of our trips.
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Tuesday
Conditioning
5 Rounds, 45lb sandbag:
5 Clean and press
5 Squats
50 meter carry
8:50
*add more sand to bag rest
5 rounds more rounds of the above, 60lb bag (weighed it after)
9:15
Hubby’s work schedule got wonky so we moved gym nights. I did what I had planned for tomorrow morning, today. This was simple but effective. Been a while since I have played with my sandbag. I need to bring it back more often. Some nice person dumped many loads of new sand in my empty lot, so I finally added more sand to the bag.
Super Squats planned for tomorrow and Saturday morning due to schedule.
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