antlas log

[DocOctagon]

On travel this week, so I've had to be flexible.

Tue - sprints, 10 reps of 15-30 seconds
Wed - planned rest
Thurs - 3 miles in 26 minutes

I'm a bit disappointed my 5k time still is still thoroughly mediocre. But I looked back at when I started base building, and I clocked in at 2.9 miles in 36 minutes so clearly I'm headed in the right direction.

2.9 miles 36 minutes ---> 3 miles in 26 minutes is outstanding.

[antlas]

Thanks, DocOctagon!

Recovering from yesterday's long run + too much Halloween candy = very high gravity day. Still, I got it done. I was scheduled to do deadlifts today, but it occurred to me that I should not be doing that the day after a long run. Which also happens to be my 5th day on. I'll be moving them to the first strength session after my rest day instead.

SQ 115 x 5 x 5
BP 75 x 5 x 5
5 each of pullups, chinups, neutral grip.

[antlas]

I was short on time today, so I did 5 short/medium hill sprints and one long hill for my HIC. I felt really good, but I'm glad to have a rest day tomorrow in any case.

[antlas]

I missed 3 days + a rest day this week due to illness. This is the second time this block has been interrupted. I think I'll just restart it.

Today: 3 miles in 29 minutes to ease back in after being sick

[antlas]

Mon - first day of 70%. SQ 105x5x5, BP 65x5x5, 3x5 pullups
Tue - 5 medium hills, one long hill
Wed - rest
Thurs - same as Monday

[antlas]

Friday - 5 medium hills, 1 long hill
Saturday - 5.5 miles in 53 minutes.

My recovery hasn't been great this week. I've also lost a few pounds without meaning to recently, so I suspect I need to eat more. That's going to be the focus for next week.

[antlas]

Sunday - last day at 70%. Same as before.
Monday - turned a crummy day in a crummy month into my fastest ever mile - 7:35. Ran a second mile in 8:10. Here's hoping the second half of November turns things around.

[antlas]

Tuesday - 80% day, had to do a super express workout, so I cut the number of sets and dropped pullups
SQ 115 x 3 x 5
BP 75 x 3 x 5 (superset with SQ)

Wednesday - planned rest

Thursday - unplanned rest. Too busy

Friday - 80% day
SQ 115 x 5 x 5
BP 75 x 5 x 5
DL 155 x 3 x 3
Fast two mile run, to make up for Thursday.

[antlas]

Went out for my long run this morning, 5.5 miles in 56 minutes. My legs were pretty tired from yesterday's workout, with squats, deadlifts, and a run. In any case, I'm pleased with my pacing, splits were pretty even at 10:04, 9:50, 9:57, 9:51, 10:48*, 10:05.
*massive hill, walked a bit

I'm still a few lbs below my target bodyweight, so I think I'm going to use this as a reason to start a winter bulk. I plan to go from 118 to 125 in the next 5ish months. I'll probably do a base building block in the spring which will drop me back down to a happy medium.

[Barkadion]

I think I'm going to use this as a reason to start a winter bulk. I plan to go from 118 to 125 in the next 5ish months.

Bulksgiving to New Years Gains is the best time of year.