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ended up going out with some classmates last night and decided not to drag myself to a 9 AM race. wasn't out that late and didn't get drunk. but body was like, don't set an alarm. afternoon solo effort instead. 

- run 2 km; 3km test in 11:37 (3:40, 3:58, 3:59); run 2 km
splits were downhill-downhill/uphill-uphill. second km included a 180 turnaround i.e. full stop. only other time i've done a 3km test was straight-line and net downhill so this is definitely an improvement. sub-20 5k pace on each split. the last km was starting to suck, power going out of legs. had to dig a bit to get under 4:00.

- stretch

lessons:
1. don't go out too fast
2. my hard work needs to be harder. the base is getting there but i doubt i could have held onto sub-4 even for one more km, let alone two. more time in discomfort zone, or more discomfort within the same amount of time. or maybe a mix.
3. new bright orange adios 4's look sharp but are not as comfy out of the box as kinvaras. oh well.

Imho, I think if you're hitting that in a solo workout you'd be fine for sub-20 in a race.

18-10-19

BW - 66.9

Workout

Chins
BW x 3, 3
+16 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+17.25 x 6s, 6s, 6s
+8 x 12s

Planche Lean
BW x 7s, 7s

Tuck Planche
BW x 8s, 8s, 8s

Planche Lean
BW x 20s, 20s

Notes

Decent stuff. Did the extra leans after the planche to just work on that shoulder blade position, as I watched video of my tuck planche and I'm really letting my shoulder blades droop.

Chins and hangs strong.

nice runs lately.

u guys have convos the whole time?

 

Yep! I'm probs running a bit faster than truly comfortable conversation pace, though, tbh.

ETA: forgot to record BW, weighed 66.9 at start of workout. Back under 67kg, good good. Reckon 63.X is the likely end point here

15-10-19

Run

4.40mi in 38:41 [8:47 pace]

Notes

Nice to run.

BW - 66.9

Workout

Chins
BW x 3, 3
+13 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s, 5s, 5s

Planche Lean
BW x 5s, 5s

Tuck Planche
BW x 13s [much cleaner form than last time], 13s, 13s, 13s

Notes

Down 3.5-4kg now from start depending on what start point is defined as, and absolute strength is about the same (fairly easy sets of 6 w/ 80kg total on chinups, for example), which is exciting. Looking a lot leaner. Ab fat remains stubborn, of course, but hopefully the next 3kg will sort that out.

The fact that absolute strength numbers are staying the same (maybe slightly improving? Haven't maxed out, ofc, so can't be sure) makes me feel more comfortable with the fact that my weight is moving down pretty quickly. That and the fact I don't _feel_ too tired or weak or anything.

For planche I'm going to do more sets of shorter hold in future, just to improve rep quality. The first one was great, the others shaky. Serratus strength/shoulder blade positioning still feels like the weak point.

Been super busy and training not been a top priority, glad to get two lifting sessions in though, as that's probably what's required as a minimum to maintaning muscle up top, running an extra, will probably be able to get one in on Sunday, maybe tomorrow morning if I feel energetic, but might benefit more from just sleeping.

Next lifting sesh will be doubles w/ +32kg, and if I'm still ~67kg then that's sets w/ +48% of my bw, which is kind of startling to me.

Quote from: LBSS on October 07, 2019, 03:50:31 am

i think he won gold in the in the 2017 world champs.

he's now looking like a gold medal threat in Tokyo. i like the dude, hope he stays healthy and can have some great jumps there.

pc!

Yeah, first to defend the high jump world championship title. Sotomayor won it twice as well, but at non-consecutive games.

Hoping Barshim is still in shape for 2020, I'm sure he's dreaming of Olympic gold.

06-10-19

BW - 67.4kg

Waist @ navel - 78.5

Neck just under larynx - 36cm

Per the Navy body fat formula this puts me at 13.6% body fat, which seems about right. So to get to ~10% I need to lose another 3-4kg. That's fine by me -- optimal BMI for climbing (which I'll extent for my purposes to OAC strength) is 21 apparently, which for me is around 63kg.

May run later today.

04-10-19

BW - 68.7

Workout

Chins
BW x 3, 3
+16 x 2
+29 x 2, 2, 2, 2, 3

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+13 x 5s
+10.5 x 5s, 5s

Planche Leans
2 sets warming up

Tuck Planche
BW x 12s, 12s, 12s, 12s

Notes

Felt possible to go for a triple on the last set of chins, and wasn't too bad in the end. That's good since I have to jump 3kg up to 32kg for the set doubles session, since I have no convenient way to load something intermediate.

Back to weighted hangs. Felt nice. A bit weaker than I left off, but endurance hangs are v different, so I'm sure it'll come back nicely.

Planche progressing well.

01-10-19

BW - 68.6

Workout

Chins
BW x 3, 3
+10.5 x 6, 6, 6, 6, 6, 6

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one.

Giving fingers some rest. Might move back to the 5-10s hangs soon.