Block 4 - GREEN protocol - Week 6, Day 3 We 11 Jan 23 0455-0540 212.0/97.6cm "SLOW" - Zone 2 HR trg - Incline Treadmill Treadmill - 45:00 / 384 Cal / 5.0 kph / 3.73 km / worked up to 8 deg incline Garmin - 45:15 / 277 Cal / 11:31 pace / 3.73 km / 101 bpm Avg HR (seems low, given PRE)

Block 4 - GREEN protocol - Week 6, Day 2 Tu 10 Jan 23 0500-0556 213.6/97.8 cm "SLOW" - Zone 2 HR trg - EZ run outside 55:24 / 6.7 km / 536 Cal / 133 Avg HR - 4 x long laps around my street (walk-run, as per usual) - felt good. I felt like I was making progress - it felt a bit easier today...

Block 4 - GREEN protocol - Week 6, Day 1 Mo 9 Jan 23 0615-0701 213.6/97.3 cm "HYPER" Garage Gym w/ Powerblocks Mobility DB Front Squat (50s/60s/60s) 15/12/12 - took wider stance (+ wore knee sleeves) to protect knees DB Lat Raise (17.5s) 15/13/11 Toe Raise 20/20/19 -- 2 min RI DB Chest-Su...

Block 4 - GREEN protocol - Week 5, Day 6 Sa 7 Jan 23 0549-0645 212.8/97.6 cm "SLOW" - Zone 2 HR trg - EZ run outside 55:15 / 6.6 km / 545 Cal / 134 Avg HR - 4 x long laps around my street (walk-run, as per usual) - used new chest strap HR monitor - I might need to re-set my HR zones on th...

Block 4 - GREEN protocol - Week 5, Day 5 Fr 6 Jan 23 0522-0607 212.8/97.7cm "SLOW" - Zone 2 HR trg - Incline Treadmill Treadmill - 45:00 / 381 Cal / 5.0 kph / 3.69 km / worked up to 8 deg incline Garmin - 45:15 / 375 Cal / 11:31 pace / 3.93 km / 118 bpm Avg HR - It's icy in the neighbourh...

Block 4 - GREEN protocol - Week 5, Day 4 Th 5 Jan 23 0525-0609 212.8/97.7cm "HI-REP" Garage Gym w/ Powerblocks Mobility Goblet "Basket" Squat (60) 18/18/18 Arnold Press (17.5s) 19/18/11 (big drop off from last time - maybe because RI was 1 min instead of 2 min) Toe Raise 22/20/1...

Block 4 - GREEN protocol - Week 5, Day 3 We 4 Jan 23 0622-0652 212.8/97.5cm "SLOW" - Zone 2 HR trg - Assault Bike 30:00 / 150 Cal / 115 Avg HR - my Garmin said 235 Cal, my Assault Bike said 150 Cal. I think tracking Cals will only be useful in terms of identifying trends (more or less bur...

Block 4 - GREEN protocol - Week 5, Day 2 Tu 3 Jan 23 0627-0723 212.8/97.7cm "SLOW" - Zone 2 HR trg - EZ run outside 55:13 / 6.6 km / 536 Cal / 133 Avg HR - 4 x long laps around my street - used new chest strap HR monitor - coincidentally, AoM podcast was with Alex Viada ("hybrid athl...

Block 4 - GREEN protocol - Week 5, Day 2 Tu 3 Jan 23 0627-0723 212.8/97.7cm "SLOW" - Zone 2 HR trg - EZ run outside 55:13 / 6.6 km / 536 Cal / 133 Avg HR - 4 x long laps around my street - used new chest strap HR monitor - coincidentally, AoM podcast was with Alex Viada ("hybrid athl...

Block 4 - GREEN protocol - Week 5, Day 1 Mo 2 Jan 23 0611-0709 214.0/97.5 cm "HEAVY" Garage Gym w/ Powerblocks DB Deadlift (80s) 9/10/10 DB Sh Press (30s/40s/40s) 10/9/8 Toe Raise 21/20/18 DB Chest-Supported Row (50s) 9 -- 9 || 8 /\ DB Flyes (30s/30s/40s) 10/10/9 Step-Downs (20s/30s/30s) ...