Trail Run 5.8 miles 1:24:53 14:38 avg pace 144 bpm avg 158 bpm max 345' elevation gain I haven't done a trail run in a very long time. Wanted to stay in the aerobic zone, so walked or power-hiked when necessary. Surprisingly technical course; many false steps and ankle twists, totally face planted ...

Fri June 23 Op I/A #6 - 80% SQ 225 3x5 BP 185 4x5 DL 245 1x4 Maybe it was a combination of not sleeping well and nasty heat/humidity, but the weights just felt heavy. Felt a pop in my lower back after 4th DL rep (my own fault, I let form slip), so stopped the set there. Walked it off and it feels sl...

HIC Fartlek Run 3.1 miles 0:36:16 11:41 avg pace 151 bpm avg 169 bpm max 343' elevation gain Aerobic pace / sprint intervals, pushing past threshold on the sprints. Purposely chose a hilly route to mimic the conditions of upcoming races later this summer and fall. Had to walk more than I would have...

Op I/A #5 - 80%
SQ 225 3x5
BP 185 5x5

Lifts feel smooth and strong.

Jeet Kune Do
1 hour
Low intensity skill work

OCR E + SE Phase 1: Treadmill 15% incline + 35lb sandbag 1.36 miles 32 min 23:32 pace 156 max hr Phase 2: 200m row, 45lb x2 farmer carry x 30s, pullups x3 4 rounds 0:11:36 Walking up to a bar and doing pullups is one thing. Walking up and doing them immediately after rowing and carries is something...

Op I/A #4 - 80%
SQ 225 4x5
BP 185 5x5
KB swings 25kg 4x20

Normal session, nice and smooth

Op I/A #3 - 75%
SQ 210 3x5
BP 170 5x5
DL 225 3x5

Going away for the weekend so decided to get a little extra deadlift volume in.

HIC
2 mile time trial
0:18:10
9:05 pace
154 bpm avg
164 bpm max

Definitely had more in the tank and could have gone sub-18. Legs were feeling it, but I was barely breathing heavy, even with my HR jacked up...base works.

Thank you for detailed answers. Appreciate that. So.. no regrets of being vegan at all? :lol: I don't any "cons" points! Awesome. Honestly, not really. The only issues are cultural, given how deeply entwined food is with family gatherings and whatnot. I will say that I miss being able to ...

Op I/A #2 - 75%
SQ 210 3x5
BP 170 5x5

Pull-ups BW 7,6,5,4,3 + 60s deadhang

Just realized I was supposed to do SQ 205; don't think an extra 5 lbs in this context will be the end of the world.
Punting the deadlift workset until Fri since I did high volume in last night's SE.