Fri 24 Jan

Zone 2. Overdid it at 1 hour 15 again. Got to deload next week so one final z2 push tomorrow.

Thurs 23 jan

3mins timer
Squat 97.5kg 4sets of 3
Dead 152.5k 4x3
2mins superset
Bench 92.5 4x3
Pullup
10k 4x3

Wed 22 Jan

Zone 2. Programme calls for 60 mins max but I tried another route and took me 1 hour 15. Only 6.6 km but that is the reality of staying under 124bpm.

60 mins zone 2 Tues 21 Jan.
Kept in the zone pretty well, walking hills. Crushes the ego but want to stick to the programme.

Monday 20 Jan
3 mins timer
Squat 97.5 k 3x3
Dead 152.5 k 3x3

Superset on 2 mins timer
Bench 92.5 k 3x3
Pull-up
+ 10 k 3x3

Such a compact, elegant solution.

Green protocol, capacity. This is going to be hard. I honestly am struggling to believe I can achieve the goal of 10 k in an hour, but If I can get it, It would be great.. I am 59 in Feb, my garmin forerunner 55 watch tells me my fitness age is 55. So my first entry is yesterdays long run. I did 9.5...

Hi I am 60, 5’6” and 88 kg. My garmin watch says my fitness age is 55 and best thing is reduce bodyweight. I used to powerlift but now my lifts are poor. My blood pressure is often too high. Squat and bench are level - 90 kg 3 sets of 5, dead is 150 x 5. Pull-ups 10 kg added 3 sets 5. I decided best...