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Messages - LBSS

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391
heading to indonesia today for about 10 days, will be back home on the 23rd. then turning around and heading to new orleans a couple days after that to visit my brother and sister-in-law. workouts will be catch-as-catch-can until the end of the month.

392
2016 did feel different somehow. i'm not sure i've fully come to terms with how, exactly. the despair is higher this time, for sure. i don't know, it feels like it'd be a miracle if there's a fair and open election in 2028. fuck.

but yeah, my body is still healthy, so there's that!

yesterday

- track intervals
-- warm up
-- 2 x [1000m, 600m, 200m w/200m slow jog rest; 600m between sets]
-- cool down
did the intervals progressively faster by distance, so the 1km in ~4:15, 600m at 4:00 pace, 200m at 3:15 pace (near sprint).

today

- warm up
-- run x 10 mins
-- hips, spine, shoulders, wrists/hands

- climb x 75 mins
felt uncoordinated and not that strong today for some reason. skin felt raw, too. still an okay session.

393
- run 1:00:24, 9.82 km
what a depressing day.

394
- warm up
-- dreadmill x 10 mins
-- hips, spine, shoulders, hands, wrists
did not do the hanging bit this time

- climb x 90 mins
ok, didn't feel as good as last time but got a little farther on the hard black one i was trying before. i started working on the endurance stuff and then a big group showed up and it's just too annoying to have to wait and wait so i moved on to other stuff.

395
- warm up
-- run x 10 mins
-- hips, spine, shoulders, hands

- climb x 90 mins
not as good as the other day. spent most of the time working on endurance, which i think is a good call. once i was gassed i did some sets of paused push ups and then tried a new purple route on the big slab. i am bad at slab, couldn't finish it. means i should probably work on it more.

396
- track workout
-- warm up
-- intervals 1km in (4:06, 4:08, 4:04, 4:06) w/90s rest
-- cool down
not pushing hard as this is the first outdoor running workout i've done in quite some time. beautiful day.

397
- run to gym

- warm up
-- hips and spine
-- shoulders and fingers
experimented with some sub-bw hangs with different configurations (single fingers, double fingers, etc.), working up to full crimp hangs. seems like a good practice. next time i think i'll add SL hangs and maybe even some tuck planche holds as a further shoulder and back warm up

- climb x 75 mins
felt great, i tried some newly set harder climbs and either finished or made progress on multiple oranges and blacks (i.e., v3-v6 range). also tried a couple of blues (v5-v7) that didn't seem totally beyond me. the last 20-30 mins i alternated between a black and a blue on the big overhang, not worrying about finishing but just trying to work on endurance a bit.

- paused push up x 10,10,10
love this as a cool down

- tuck planche holds x 20s, 10s (half tuck), 20s

398
- run 35:16, 6.08 km
home from work. i didn't realize it was quite that close, thought it'd be just over four miles instead of just under. roughly the same time door-to-door as taking public transit.

399
- warm up
-- dreadmill x ~20 mins, [90s @ 10mph, 90s @ 6.3mph] x a few
-- mobility and shoulder/hand activation x 20 mins

- climb x ~an hour
lateral elbow felt fine, did get a few niggles on the medial side. switched to less grip-dependent climbs and did a black (v4-v6) one, after a few tries, which felt good. definitely more on the v4 than v6 end but still.

- cool down
-- stretch hips, spine, shoulders
-- paused push ups x 5,5,5

400
Run - 6.66km

another satisfying distance

401
- run 43:19, 7.61 km
glorious day

- stretching/mobility: hips, spine, hands/wrists

- push up x 15,15,15,15

- resisted hand spreads x 10,10,10

- superset x 2
-- DB OHP 35 x 7
-- shrimp squat bw x 10/leg

- front lever tuck hold x 15-20s
inside left elbow felt it a little bit, more rest needed

- some other crap i forget

402
friday

- climb x an hour
lateral epicondylitis, come on down. have to be more careful, also more deliberate with stretching and strengthening. internet says do more pushing and antagonist work.

403
monday

- run 52:01, 8.00 km

tuesday

- run 36:05, 5.89 km

right ankle bugging me a little (?)

404
unsolicited: do not fuck with tendon and ligament irritation.

405
- warm up

- climb x 90 mins
rested yesterday and meant to again today but i was feeling too jazzed about climbing to stay away. glad i changed the plan, although my arms are tired and i really do need to not climb or pull for a couple of days now. ran into the guy on my team at work that i've climbed with a couple of times before. we ended up working on a black one together (V4-V6 range) for quite a while, and i eventually got it. felt really great, made me happy.

- stretching
also felt great, need to do more of this.

- push ups x 20,20

- getting into tuck front lever position x 2
this is not hard, even very fatigued. good to know!

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