Block 4 - GREEN protocol - Week 1, Day 4
Th 8 Dec 22 0502-0549
212.6/97.1 8cm
"HYPER"
Mobility
Deadlift (185) 13/14/14
Lat Raise (17.5s) 14/14/14
Toe Raise 21/20/18
- 2 min RI between supersets
Pec Deck (@130) 15/15/12
Lat Pulldown (@115) 13 P / 13 N / 12 C
-1.5-2 min RI between supersets
Standing Calf Raise (@210/190/170) 17 /\ 18 \/ 20 ||
Preacher Curl (@80) 14/12/6
- no RI between supersets
B71 return to TB
Re: B71 return to TB
Block 4 - GREEN protocol - Week 1, Day 5
F 9 Dec 22 0455-0545
213.0/97.5 cm
"SLOW - ZONE 2 HR TRG"
5.73 km / 45:22 / 134 bpm
- "long lap" route around my street
- HR alarm set for 140 bpm
- after HR alarm, walked for a slow count to 75 and resumed jogging
- didn't want to run because it was cold and a bit windy. Went anyway. Victory.
F 9 Dec 22 0455-0545
213.0/97.5 cm
"SLOW - ZONE 2 HR TRG"
5.73 km / 45:22 / 134 bpm
- "long lap" route around my street
- HR alarm set for 140 bpm
- after HR alarm, walked for a slow count to 75 and resumed jogging
- didn't want to run because it was cold and a bit windy. Went anyway. Victory.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 1
M 12 Dec 22 0453-0544
213.8/97.8cm
"HEAVY"
Mobility
Leg Press (410) 10/10/10
OHP (100) 10/10/8
Toe Raise 20/19/19
- 2 min RI between supersets
U/H Incl Bench (45s) 10/10/10
DB Row (45) 10/ 10/ 10/
DB RDL (20s) 12/12/12
2 min RI between supersets
Seated DB Calf Raise (65s) 18 /\ 18 \/ 19 ||
Fwd Lean DB Curl (35s) 10/10/10
- had a fat weekend.
- was up before my alarm
- felt strong
M 12 Dec 22 0453-0544
213.8/97.8cm
"HEAVY"
Mobility
Leg Press (410) 10/10/10
OHP (100) 10/10/8
Toe Raise 20/19/19
- 2 min RI between supersets
U/H Incl Bench (45s) 10/10/10
DB Row (45) 10/ 10/ 10/
DB RDL (20s) 12/12/12
2 min RI between supersets
Seated DB Calf Raise (65s) 18 /\ 18 \/ 19 ||
Fwd Lean DB Curl (35s) 10/10/10
- had a fat weekend.
- was up before my alarm
- felt strong
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 2
Tu 13 Dec 22 ~0450-~0600
213.0/97.8 cm
"SLOW" ZONE 2 HR Trg
6.59 km / 52:21 / 135 bpm
- 4 x "long lap" route around my street
- -11C, -18C with wind chill. Nearly talked myself into running indoors but decided I should test out my new winter running kit. Victory.
- New running kit was good. Wore long-sleeve "technical" tee under winter running jacket, winter running pants, Gore-tex shoes. Not too cold, not too hot. Didn't sweat a ton, didn't suffer from the cold too much. If it's colder, I think I'll need to double up the t-shirts.
Tu 13 Dec 22 ~0450-~0600
213.0/97.8 cm
"SLOW" ZONE 2 HR Trg
6.59 km / 52:21 / 135 bpm
- 4 x "long lap" route around my street
- -11C, -18C with wind chill. Nearly talked myself into running indoors but decided I should test out my new winter running kit. Victory.
- New running kit was good. Wore long-sleeve "technical" tee under winter running jacket, winter running pants, Gore-tex shoes. Not too cold, not too hot. Didn't sweat a ton, didn't suffer from the cold too much. If it's colder, I think I'll need to double up the t-shirts.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 3
We 14 Dec 22 ~0450-0550
212.2/97.8 cm
"SLOW" ZONE 2 HR Trg - Weight Vest Ruck (24 lbs)
5.17 km / 50:34 / 112 bpm avg HR
- Had a later night than usual; went to a party celebrating a friend's massive career event. Usually would have blown off the next morning's workout but I got up anyway. Victory.
- Weight vest ruck felt maybe a little too easy. I am on the fence about this. Is an "easy" Zone 2 session necessary or is it a cop-out?
- -9C, -16C with wind chill. Not a factor.
We 14 Dec 22 ~0450-0550
212.2/97.8 cm
"SLOW" ZONE 2 HR Trg - Weight Vest Ruck (24 lbs)
5.17 km / 50:34 / 112 bpm avg HR
- Had a later night than usual; went to a party celebrating a friend's massive career event. Usually would have blown off the next morning's workout but I got up anyway. Victory.
- Weight vest ruck felt maybe a little too easy. I am on the fence about this. Is an "easy" Zone 2 session necessary or is it a cop-out?
- -9C, -16C with wind chill. Not a factor.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 4
Th 15 Dec 22 0458-0536
213.0/98.0cm
"HI-REP"
Mobility
Goblet Squat (50) 21/21/21
Arnold Press (17.5s) 18/18/13
Toe Raise 22/21/19
-- 1.5-2 min RI
Svend Incl. Press (30) 21/21/18 - tried to squeeze only and not use thumbs to keep DB from slipping
U/R Row (15s) 19/18/19
-- need to work in a hamstring exercise
DB Floor Calf Raise (35s) 30 /\ 30 \/ 26 ||
DB Curl (20s) 20/17/12
-- minimal RI
- this was a really quick workout. I am not sure if I did enough. I appreciate "minimum effective dose" but I don't want to wimp out, either.
Th 15 Dec 22 0458-0536
213.0/98.0cm
"HI-REP"
Mobility
Goblet Squat (50) 21/21/21
Arnold Press (17.5s) 18/18/13
Toe Raise 22/21/19
-- 1.5-2 min RI
Svend Incl. Press (30) 21/21/18 - tried to squeeze only and not use thumbs to keep DB from slipping
U/R Row (15s) 19/18/19
-- need to work in a hamstring exercise
DB Floor Calf Raise (35s) 30 /\ 30 \/ 26 ||
DB Curl (20s) 20/17/12
-- minimal RI
- this was a really quick workout. I am not sure if I did enough. I appreciate "minimum effective dose" but I don't want to wimp out, either.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 5
Fr 16 Dec 22 0440-0527
213.6/97.6 cm
"SLOW" LSS Assault Bike
45:00 / 12.4 mi / 254 Cal / 51 RPM
- we got a heavy snowfall and I wasn't keen on running outside until the streets are clear.
- LSS on the assault bike. I checked HR periodically but it seemed low compared to RPE. Still, HR was likely 110 bpm, which is in Zone 2.
Fr 16 Dec 22 0440-0527
213.6/97.6 cm
"SLOW" LSS Assault Bike
45:00 / 12.4 mi / 254 Cal / 51 RPM
- we got a heavy snowfall and I wasn't keen on running outside until the streets are clear.
- LSS on the assault bike. I checked HR periodically but it seemed low compared to RPE. Still, HR was likely 110 bpm, which is in Zone 2.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 2, Day 6
Sa 17 Dec 22 1520-1614
214.6/97.6 cm
"SLOW" Zone 2 HR Trg Easy Jog
55:54 / 6.67 km / 135 bpm
- 4 x long laps of my block (easy jog/walk)
- felt like I did more walking than jogging but that might have been because the streets were sloppy and slippery, so I had to be very aware of where I was putting my feet.
- I had tried to go first thing in the morning but I only did one lap because the streets were so snowy. But I ended up getting the training in during the afternoon. Victory.
Sa 17 Dec 22 1520-1614
214.6/97.6 cm
"SLOW" Zone 2 HR Trg Easy Jog
55:54 / 6.67 km / 135 bpm
- 4 x long laps of my block (easy jog/walk)
- felt like I did more walking than jogging but that might have been because the streets were sloppy and slippery, so I had to be very aware of where I was putting my feet.
- I had tried to go first thing in the morning but I only did one lap because the streets were so snowy. But I ended up getting the training in during the afternoon. Victory.
Re: B71 return to TB
Block 4 - GREEN protocol - Week 3, Day 1
Mo 19 Dec 22 0436-0530
214.6/97.6 cm
"HYPER"
Mobility
Deadlift (185) 15/15/10
Lat Raise (17.5s) 15/15/15
Toe Raise 22/20/19
- 2 min RI between supersets
Pec Deck (@130) 15/15/15
Lat Pulldown (@120) 12 P / 12 N / 10 C
-1.5-2 min RI between supersets
Seated Leg Press (210/@215/@215) 15/15/15
Standing Calf Raise (@215) 15 /\ 15 \/ 15 ||
Iso Tri Press 30c/30c/30c
- felt good today
- decided I should emphasize legs a bit - do a hinge and a squat-like move in each workout
- wore an elbow sleeve to see if it makes a difference in post-workout ache
- did seated leg press like a hack squat - with feet "forward" or up on the pressing plate
Mo 19 Dec 22 0436-0530
214.6/97.6 cm
"HYPER"
Mobility
Deadlift (185) 15/15/10
Lat Raise (17.5s) 15/15/15
Toe Raise 22/20/19
- 2 min RI between supersets
Pec Deck (@130) 15/15/15
Lat Pulldown (@120) 12 P / 12 N / 10 C
-1.5-2 min RI between supersets
Seated Leg Press (210/@215/@215) 15/15/15
Standing Calf Raise (@215) 15 /\ 15 \/ 15 ||
Iso Tri Press 30c/30c/30c
- felt good today
- decided I should emphasize legs a bit - do a hinge and a squat-like move in each workout
- wore an elbow sleeve to see if it makes a difference in post-workout ache
- did seated leg press like a hack squat - with feet "forward" or up on the pressing plate
Re: B71 return to TB
Block 4 - GREEN protocol - Week 3, Day 2
Tu 20 Dec 22 0430-0535
212.6/97.6 cm
"SLOW" Zone 2 HR Trg Easy Jog-Walk
56:12 / 6.61 km / 131 bpm
- 4 x long laps of my block (easy jog/walk)
- lower avg HR - I think it's because I didn't 'push' past the high HR alarm much
- felt good. An hour and a half later, I noticed my knees and legs felt good as I was walking up the stairs. No ache or 'clicking'. Victory.
Tu 20 Dec 22 0430-0535
212.6/97.6 cm
"SLOW" Zone 2 HR Trg Easy Jog-Walk
56:12 / 6.61 km / 131 bpm
- 4 x long laps of my block (easy jog/walk)
- lower avg HR - I think it's because I didn't 'push' past the high HR alarm much
- felt good. An hour and a half later, I noticed my knees and legs felt good as I was walking up the stairs. No ache or 'clicking'. Victory.