991
Pics, Videos, & Links / Re: beast
« on: June 24, 2019, 07:16:09 am »So many nuts strong climbers
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So many nuts strong climbers
992
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 24, 2019, 04:58:04 am »
24-06-19
Run -- 3.67mi in 38:06 [10:23 pace]
Notes
Legs dead from Thur/Sat still, unsurprisingly. Just easy runs this week, but going to bump volume up a bit.
Run -- 3.67mi in 38:06 [10:23 pace]
Notes
Legs dead from Thur/Sat still, unsurprisingly. Just easy runs this week, but going to bump volume up a bit.
993
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2019, 12:15:06 pm »Done with exams! Woopwoop, results in a month. Until then mostly chill time.
nice!! congrats.22-06-19
Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.
21:30 [4:09, 4:13, 4:21, 4:45, 4:02]
Notes
That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.
Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)
lol nice. so much for completely chilling.Quotethe route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23
casual fast = always blows my mind
Was crazy, he just blew everyone away and didn't look like he was working _that_ hard. His PB is like 14:25ish, I think, so it was like a tempo pace for him I guess.
994
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2019, 12:13:48 pm »
23-06-19
Bouldering ~2 hours
Notes
Going to need to think about how to productively log these. Was just a fun session, hadn't climbed for over a month so felt quite clumsy/feet felt heavy. Didn't feel like I'd lost much ground since last time, though.
Bouldering ~2 hours
Notes
Going to need to think about how to productively log these. Was just a fun session, hadn't climbed for over a month so felt quite clumsy/feet felt heavy. Didn't feel like I'd lost much ground since last time, though.
995
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 22, 2019, 04:57:25 am »
22-06-19
Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.
21:30 [4:09, 4:13, 4:21, 4:45, 4:02]
Notes
That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.
Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)
the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23
Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.
21:30 [4:09, 4:13, 4:21, 4:45, 4:02]
Notes
That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.
Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)
the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23
996
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 21, 2019, 12:31:28 pm »
Done with exams! Woopwoop, results in a month. Until then mostly chill time. No training today (or yesterday). Tomorrow I'll go for a longer run, 50-70 mins, then Sunday climbing 
997
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 19, 2019, 12:03:43 pm »
19-06-19
Unplanned stress relief tempo, lol
Run -- total 4.77mi
KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown
Notes
Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.
Watch claims average HR for this was 140 lol, I wish...
Unplanned stress relief tempo, lol
Run -- total 4.77mi
KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown
Notes
Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.
Watch claims average HR for this was 140 lol, I wish...
998
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 18, 2019, 05:46:06 am »
18-06-19
Run -- 4.05mi in 41:40 [10:17 pace]
Notes
Just fell into the pace my legs wanted to go today. Was like 10:45 for first half (during which HR was in 130s! happy to be able to run with it that low) and 9:45 for second half.
Run -- 4.05mi in 41:40 [10:17 pace]
Notes
Just fell into the pace my legs wanted to go today. Was like 10:45 for first half (during which HR was in 130s! happy to be able to run with it that low) and 9:45 for second half.
999
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 17, 2019, 10:37:26 am »
17-06-19
BW - 72.2kg
Workout
Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7
Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s
SS1A KB OHP
16 x 11, 11, 11
SS1B KB Rows
24 x 10, 10
SS1Ai Ab Compression
BW x 10s, 10s
SS1Aii Ab Wheel
BW x 7, 6
SS1B German Hang
BW x 30s, 30s, 20s
Notes
6/7 exams done, today went really well, finish on Friday.
Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.
Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...
Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.
Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though
BW - 72.2kg
Workout
Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7
Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s
SS1A KB OHP
16 x 11, 11, 11
SS1B KB Rows
24 x 10, 10
SS1Ai Ab Compression
BW x 10s, 10s
SS1Aii Ab Wheel
BW x 7, 6
SS1B German Hang
BW x 30s, 30s, 20s
Notes
6/7 exams done, today went really well, finish on Friday.
Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.
Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...
Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.
Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though
1000
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 16, 2019, 05:17:42 am »
16-06-19
Run -- 3.62mi in 36:19 [10:00 pace]
Notes
Not much to report on this one. Ran in my usual park, and there was a 10k race going on that I didn't know about. Looked decent.
Yeah, trying to keep volume/intensity pretty moderate for a while. I said this last year and didn't abide by it, but there's a lot of benefits to be had from regular 30-50 min runs that I should probably try to eke out before going to heavy on workouts. Last year I think I did too many workouts too soon/too many moderate/"medium hard" intensity runs. Keeping the higher intensity stuff to once a week should be enough for me for a while. Also leaves me more energy for OAC training/resuming climbing.
Run -- 3.62mi in 36:19 [10:00 pace]
Notes
Not much to report on this one. Ran in my usual park, and there was a 10k race going on that I didn't know about. Looked decent.
15-06-19
Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.
nice! good news.
you're getting lots of good easy runs in, it definitely builds you up.
Yeah, trying to keep volume/intensity pretty moderate for a while. I said this last year and didn't abide by it, but there's a lot of benefits to be had from regular 30-50 min runs that I should probably try to eke out before going to heavy on workouts. Last year I think I did too many workouts too soon/too many moderate/"medium hard" intensity runs. Keeping the higher intensity stuff to once a week should be enough for me for a while. Also leaves me more energy for OAC training/resuming climbing.
1001
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 15, 2019, 03:34:15 pm »I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.
But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.
You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.
just thinking out loud to myself
Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s
1002
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 15, 2019, 05:35:02 am »
15-06-19
Run -- 3.67mi in 35:48 [9:44 pace]
Notes
Slept great last night, much needed.
Decent run, legs a bit tired from Thursday, so felt sluggish in the second half, though HR, etc., was pretty moderate.
Ran in my Escalantes for first time in a while, had kept them out of the rotation b/c my calves were getting v tired, but really liked them today. Think calves just needed time to adjust to running as a stimulus again.
Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.
Run -- 3.67mi in 35:48 [9:44 pace]
Notes
Slept great last night, much needed.
Decent run, legs a bit tired from Thursday, so felt sluggish in the second half, though HR, etc., was pretty moderate.
Ran in my Escalantes for first time in a while, had kept them out of the rotation b/c my calves were getting v tired, but really liked them today. Think calves just needed time to adjust to running as a stimulus again.
Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.
1003
Pics, Videos, & Links / Re: beast
« on: June 14, 2019, 05:35:36 pm »Alex Puccio does a one armer + 20lbs
5 on right arm 4 on left from another female climber, nuts
1004
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 14, 2019, 12:33:52 pm »
14-06-19
BW - 71.5kg
Workout
Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3
Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s
Dips
BW x 14, 12, 10
SS1A German Hang
BW x 25s, 25s
SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]
Notes
5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.
Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.
The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.
Dips are so exhausting...
BW - 71.5kg
Workout
Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3
Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s
Dips
BW x 14, 12, 10
SS1A German Hang
BW x 25s, 25s
SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]
Notes
5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.
Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.
The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.
Dips are so exhausting...
1005
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 13, 2019, 05:34:25 am »
13-06-19
Run --
10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33] w/ 90s jog rest + 4x~150m strides, c/d
Total -- 5.73mi
Notes
Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.
Run --
10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33] w/ 90s jog rest + 4x~150m strides, c/d
Total -- 5.73mi
Notes
Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.