Adarq.org

05-06-19

Run --

3.06mi in 29:03 [9:29 pace]

Notes

Had a time press this morning so squeezed this in w/o accessory work. Felt meh.

After exams over think I might start a cut, aiming to drop ~6kg down to 65kg. I'm not lean at all at my current weight, and becoming a twig with some lats is probs useful for both climbing and running.

Edit:

messed around a bit with some core stuff, managed some easy pistol singles w/ the 16kg KB

Quote from: Joe on June 02, 2019, 05:32:08 am

Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.





you going to night of the 10k pb's this year?

last year's results are so crazy.

world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.

https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000

crazy.

Yeah, I was at the race last year! It was a super nice environment, so I hope to go back this year. The friends I went with were pretty involved in running during university, so they know or recognise a lot of the big names who came from that scene, which made watching v exciting.

01-06-19

Run --

Total 10.2km ~6k easy then 3k progression [5:41, 5:18, 4:52], then cooldown jog. Total time 1:01:05

Notes

Didn't plan on this, and legs felt quite heavy/slow for first while, probably because of pistol squats the other day. Just felt like pushing it lightly after a while, though, so did this.

31-05-19

Workout

SS1A Chinups
BW x 2
+16kg x 4, 4, 4

SS1B Dips
BW x 2
+16kg x 4, 4, 4

SS2A Wide Grip Pullups
BW x 7, 6

SS2B KB OHP
16kg x 8, 8

Deadhang Repeaters
Top ledge x BW x 2 x 6x(5on/5off) [i.e. two sets of 6 clusters of 5 seconds hanging/5 secs rest] -- failed right at end of last hang of second set.

Kneeling Ab Wheel
BW x 10, 10

Hanging Knee Raise
BW x 7, 6

Notes

Really liked the repeater protocol, even if it is unwieldy to log. Got a real forearm pump going, whereas w/ the 10-15s sets I don't really get that. Figure pump is good -- the repeater thing is more like a bodybuild rep scheme, which I think is good. My fingers are not very "mature" yet, so it's good to just get lots of TUT/practice doing it + build some specific muscle. Can progress them by increasing sets, then changing the timing -- gold standard in climbing community is 7on/3off.

Felt strong overall! I fucking suck at hanging knee raises, lol, must stick with them.

Exams started -- likely no climbing till they're finished (21/6) since it's so time consuming.

29-05-19

Notes

After yesterday's feel good vibes I couldn't really sleep last night and feel beat up. 

Rest day. Flat upstairs started leaking into mine, and I've got final exams coming up. Stress abounds. Training may take a slight back foot, but it keeps me feeling good when otherwise stressed so I'm not dropping it.

@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

can you do those single arm chinups now?

imagining your lats/fingers must be way stronger now after being consistent with the climbing stuff.

Nah, haven't been climbing frequently/regularly enough for those sorts of strength gains -- probs lost a bit of strength last couples months tbh. When I was going 3xweek i could do a pretty controlled negative without any pullup specific training, so with lifting + regular climbing I think it'll be really attainable.

26-05-19

Run --

Easy

Total 4.35mi in 39:24 [9:03 average]

Notes

Felt good! Not much to report. Upper body lifting tmrw.

Think this is very marginally the longest distance I've run since starting up again.

I have had hip impingement before and what helps is using bands.

<a href="http://www.youtube.com/watch?v=sKQI7QBr9Cw" target="_blank">http://www.youtube.com/watch?v=sKQI7QBr9Cw</a>

The physio tried several stretches like this as part of the assessment and none made any difference with internal rotation mobility, which was part of what led him to think it was this particular form of impingement, alas