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1/13
30 min treadmill jog @ 8:30mile/5:17km pace
Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12
Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)
Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh
In regards to how the world is becoming modern day by day, technology advancing day by day, more chemicals being made, food becoming less natural, before man used to move around a lot but now since technology has evolved, everything, well nearly everything is within our reach, I'm sorry to say it but we have become less accustomed to making a lot of effort, as comfort and ease of transport has increased the effort decreases and this would lead to a lot of sitting around a lot of times, instead of a couple of centuries ago, when transport was done by foot, if you look at the other countries, which eat more healthy, natural foods and they have to travel a lot. I think this is where injuries happen when humans move around less then usual then the muscles adapt and the next generation would be adapted to that situation and therefore can lead to more need for massages and tight muscles. My 2 cents.
13-01-18
Forgot to weight self again. I'll get into this habit again soon!
Workout
Run - 5.21mi in 54:38
Notes
Basic idea was 2 easy miles, 1 hard mile, 2 easy miles. The hard mile was 6:31, which is time I am happy with! It's not quite full out, but it was not at all easy.
Avg HR - 160, though HR during the mile was in the 190s and I apparently got up to 201. I kind of wonder if the wrist-based HR monitor is really that accurate. I'm getting a sense of what easy running feels like so I'm not too bothered, but I'm nevertheless suspicious.
I know I said I was going to lift but right now running is more fun so I decided to run. The gym sucks at the weekend too, so I may keep lifting to like 2xWeek and on weekdays for now.
https://runsmartproject.com/calculator/ this calculator says my 6:31 mile suggests a 22:12 5k. That'd be nice. That's like 7:10 pace. Sounds possible if hard. I reckon for now that I'm probably better over shorter distances than long because of time spent lifting and not doing cardio. Gotta get that base built up.
Further, that calculator also suggests I should be running my training at around 9:30 pace. If my max HR is above 200, as this suggests, then my running so far may have been too slow. I can usually recite some random lines of whatever while running 155ish, haven't tested much at 160, but perhaps easy/conversational could be faster at the moment than I'm giving myself credit for. Overanalysis of this is pointless since the data is potentially cruddy, but still.
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
