Author Topic: warpspeed to the new scenario  (Read 26096 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #570 on: June 02, 2019, 10:06:59 pm »
0
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.

Joe

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Re: warpspeed to the new scenario
« Reply #571 on: June 03, 2019, 02:36:21 am »
+1
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.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #572 on: June 03, 2019, 08:37:58 am »
+1
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.

yea i remember you went. cool stuff.

i've never seen that kind of speed before. 27's for 10k is absolutely flying.

so sick.

i imagine this year will be just as good or better, olympics coming up not so far off.

pc!

Joe

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Re: warpspeed to the new scenario
« Reply #573 on: June 03, 2019, 12:16:31 pm »
+2
03-06-19

BW = 71.2kg

Workout

SS1A Chins
BW x 2
+16 x 5, 4, 3
BW x 9

SS1B Dips
BW x 2
+16 x 5, 5
BW x 12

Deadhangs
Top ledge x BW x 5s, 5s
Middle ledge x BW x 9s, 9s, 9s

Kneeling Ab Wheel
BW x 12, 12

Ab Compression holds [like this: https://www.youtube.com/watch?v=yQXnOuQqKYc] stretch hamstrings during rest
BW x 10s, 10s

Notes

2/7 exams done. Hardest one was today and went okay. Abbreviated and kind of weak feeling workout, but still happy. Alternating w/ max hangs and repeaters, happy to get 3x9s on the middle ledge.

Compression stuff feels pretty useful for climbing. Hard core stuff is either holding a solid hollow position (so ab wheel good for that), or bring legs really high. Also, my quads always cramp up if I do L-Sits or the off leg during pistol squat, so good way to work on that particular trait.
« Last Edit: June 03, 2019, 12:20:42 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #574 on: June 05, 2019, 05:05:37 am »
+1
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
« Last Edit: June 05, 2019, 03:58:56 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #575 on: June 06, 2019, 05:32:59 am »
+2
06-06-19

Run --

10 min w/u, 3 x 1k [4:35, 4:34, 4:24]  w/ 90s jog rest, c/d

Total -- 4.43mi

Notes

Just a light workout in the style of that Tinman guy adarq posted vids from. Shall add 1 rep each time I do this.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #576 on: June 07, 2019, 11:25:09 am »
+1
07-06-19

BW - 71.8kg

Workout

Chins
BW x 2, 2 [pulling hard as possible, getting really high on these]
+16kg x 3, 3, 3, 3, 3, 3, 3

Half Crimp Deadhangs
BW x 24mm edge x 7s, 7s, 7s

3 Finger Drag Deadhangs
BW x 24mm edge x 6s, 6s

SS1A Dips
BW x 12, 11, 10

SS1B KB Rows
24kg x 8, 8

Standing Ab Wheel
BW x 3 partial reps [just feeling out where I am on this]

Kneeling Ab Wheel
BW x 10 [this set was immediately after the standing set], 12

Ab compression
Hands by knees x 12s, 12s

Notes

3/7 exams done, today's one went great.

Excellent workout! Might see where I am on +24kg next time I chin. Ordered some 1.25kg plates so that I'm not just stuck with +16/24/40kg, lol.

Basically don't care too much about strength in things that aren't grip or chin/pullups at the mo, so I moved hangs ahead of dips in the workout. Volume on other stuff may increase with time as I get a bit more workout fit, I guess.

Also, did some more reading about hanging protocols -- seems, interestingly, that the consensus view is repeaters are a more dangerous protocol than just straight sets of hangs, so shall leave them be for a while. Shall build up to sets of 15s hangs, then maybe at a little weight, before moving down a ledge again.
« Last Edit: June 07, 2019, 11:55:48 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #577 on: June 08, 2019, 05:44:17 am »
+1
08-06-19

Run --

3.72mi in 37:25 [10:03 pace]

Notes

Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #578 on: June 08, 2019, 09:38:00 am »
+1
07-06-19

3/7 exams done, today's one went great.

:headbang: :headbang: :headbang:

08-06-19

Run --

3.72mi in 37:25 [10:03 pace]

Notes

Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.

nice. and yup, usually the case.

LBSS

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Re: warpspeed to the new scenario
« Reply #579 on: June 09, 2019, 10:51:16 am »
+2
seven seems like a cruelly high number of exams.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Joe

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Re: warpspeed to the new scenario
« Reply #580 on: June 09, 2019, 03:23:26 pm »
+1
seven seems like a cruelly high number of exams.

tell me about it, exhausting!
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #581 on: June 10, 2019, 12:47:20 pm »
+2
10-06-19

BW - 71.5kg

Workout

Wide Pullups
BW x 2, 7
+5kg x 5, 5, 5
BW x 7

Deadhangs @ 24mm
W/U with a few sets of single BW pullups
HC x 9s, 9s, 9s
3FD x 9s, 9s [chalked up...much easier]

SS1A KB OHP
16kg x 10, 10, 8

SS1B KB Row
16kg x 16, 16

Hanging L->V
BW x 4 [lol, not really strong enough for this yet]

Compression "pulses"
Hands by knees x 15s
Hands a little past my knees x 10s, 10s

German Hang
BW x 20s, 20s [just relaxing into the stretch]

Notes

4/7 exams one, today's one went well.

Solid workout, a bit tired. Deadhangs progressing nicely, remembering I had chalk lying around made stuff more solid (though I only used it on the open hand sets).

Abs weak, never got good at leg raises or anything of that sort. Hoping the compression stuff, esp pulses, will help, so that I can start doing proper sets of L->Vs.

German hangs feel nice.

Have felt beginnings of a little sniffle for last couple of days, hoping it goes away without me getting ill properly.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #582 on: June 11, 2019, 05:11:50 am »
+3
11-06-19

Run --

3.72mi in 36:30 [9:47 pace]

Notes

Another easy one on the books. Looking forward to finishing exams and upping volume on runs a bit. Will do another of those 1k interval sessions later this week, probably Thursday.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #583 on: June 13, 2019, 05:34:25 am »
+2
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.
« Last Edit: June 13, 2019, 06:26:44 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #584 on: June 14, 2019, 12:33:52 pm »
0
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...
« Last Edit: June 14, 2019, 12:53:43 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn