Pre-base building B0 W5D6 E
3 min walk, 1 min jog, 1 min walk
Jog (occasional walk for 15-20 sec when HR > 150)
T = 43:47; HRav = 142; HRmax = 155; D = 5.01 km
Nice and relaxed
The 104 week experiment
Re: The 104 week experiment
Saturday 04 June 2022
Pre-base building B0 W5D6 E
3 min walk, 1 min jog, 1 min walk
Jog (occasional walk for 15-20 sec when HR > 150)
T = 43:47; HRav = 142; HRmax = 155; D = 5.01 km
Nice and relaxed
Pre-base building B0 W5D6 E
3 min walk, 1 min jog, 1 min walk
Jog (occasional walk for 15-20 sec when HR > 150)
T = 43:47; HRav = 142; HRmax = 155; D = 5.01 km
Nice and relaxed
Re: The 104 week experiment
Monday 06 June
Pre-base building B0 W6D1 SE(30)
General warm up. Tree rounds of:
Kettle bell halos (5 l, r)
Prying goblet squat (5)
Kneeling hip-flexor stretch (5 l, r)
06:15
Three rounds of 30 reps (16 kg KB):
Swing
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 37:18; HRav = 121; HRmax = 148
Was OK. Probably not deep enough on squats.
Pre-base building B0 W6D1 SE(30)
General warm up. Tree rounds of:
Kettle bell halos (5 l, r)
Prying goblet squat (5)
Kneeling hip-flexor stretch (5 l, r)
06:15
Three rounds of 30 reps (16 kg KB):
Swing
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 37:18; HRav = 121; HRmax = 148
Was OK. Probably not deep enough on squats.
Re: The 104 week experiment
Tuesday 07 June 2022; 06:20
Pre-base building B0 W6D2 E
3 min walk, 1 min jog, 1 min walk
Jog rest of the route (5.01 km). Occasional walk when HR > 150
T = 44:10; HRav = 139; HRmax = 156; D = 5.01 km
Went well.
Pre-base building B0 W6D2 E
3 min walk, 1 min jog, 1 min walk
Jog rest of the route (5.01 km). Occasional walk when HR > 150
T = 44:10; HRav = 139; HRmax = 156; D = 5.01 km
Went well.
Re: The 104 week experiment
Wednesday 08 June 2022; 06:27
Pre-base building B0 W6D3 SE(30)
Three rounds of 30 reps with a 16 kg kettlebell of (45 sec between exercises; 2:45 between rounds):
Swings
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 37:14; HRav = 115; HRmax = 153.
Wednesday's seem to be the difficult days. Still not perfectly happy with the depth of the squats, but it's fine. Went ok, was executing this on habit and discipline...
Pre-base building B0 W6D3 SE(30)
Three rounds of 30 reps with a 16 kg kettlebell of (45 sec between exercises; 2:45 between rounds):
Swings
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 37:14; HRav = 115; HRmax = 153.
Wednesday's seem to be the difficult days. Still not perfectly happy with the depth of the squats, but it's fine. Went ok, was executing this on habit and discipline...
Re: The 104 week experiment
I suspect it is hard to do goblets for high reps to full depth unless one slows down the eccentric.
Re: The 104 week experiment
[/quote]
I suspect it is hard to do goblets for high reps to full depth unless one slows down the eccentric.
[/quote]
Yes, I seem to automatically cheat on the depth. I'm making a point to have the last reps going perfect when I catch myself
I suspect it is hard to do goblets for high reps to full depth unless one slows down the eccentric.
[/quote]
Yes, I seem to automatically cheat on the depth. I'm making a point to have the last reps going perfect when I catch myself
Re: The 104 week experiment
Thursday 09 June; 06:23 (coffee was too nice, so I took a second cuppa)
Pre-base building B0 W6D4 E
Warm-up: walk 3 min, jog 1 min, walk 1 min.
Jog rest of the 5.0 km. Walk for 20 sec or so when HR > 150.
T = 43:54; HRav = 140; HRmax = 160 (tried to keep the pace and make some time. Stupid!).
Went very well. Nice and relaxed jog.
Pre-base building B0 W6D4 E
Warm-up: walk 3 min, jog 1 min, walk 1 min.
Jog rest of the 5.0 km. Walk for 20 sec or so when HR > 150.
T = 43:54; HRav = 140; HRmax = 160 (tried to keep the pace and make some time. Stupid!).
Went very well. Nice and relaxed jog.
Re: The 104 week experiment
Friday 10 June 2022 06:20
Pre-base building B0 W6D5 SE(30)
Three rounds of 30 reps (16 kg KB) of:
Swings
knee-push ups
Goblet squats
Rows
Romanian dead lift
T = 35:45; HRav = 113; HRmax = 146
Surprisingly easy to get through. Still not perfectly happy with squat depth.
Pre-base building B0 W6D5 SE(30)
Three rounds of 30 reps (16 kg KB) of:
Swings
knee-push ups
Goblet squats
Rows
Romanian dead lift
T = 35:45; HRav = 113; HRmax = 146
Surprisingly easy to get through. Still not perfectly happy with squat depth.
Re: The 104 week experiment
Saturday 11 June
Pre-base building B0 W6D6
3 min walk, 1 jog, 1 walk; rest of distance jog
T = 44:39; HRav = 14; HRmax = 155; D = 5.01 km.
'Gearing' went well. Slower on the uphill and faster on the downhill. Was able to keep the HR < 151 until the end; got excited on the home-stretch.
Pre-base building B0 W6D6
3 min walk, 1 jog, 1 walk; rest of distance jog
T = 44:39; HRav = 14; HRmax = 155; D = 5.01 km.
'Gearing' went well. Slower on the uphill and faster on the downhill. Was able to keep the HR < 151 until the end; got excited on the home-stretch.
Re: The 104 week experiment
Review of pre-base building block (02 May - 12 June 2022).
This was awesome! The focus was on making all workouts and eating three times a day. The following 'progress':
1. Did all workouts! (36 out of 36)
2. Got up at 05:20 every weekday morning (40 min earlier than normal).
3. Got three meals every day (I used to eat only supper with 'crash-eating' from late afternoon).
4. No alcohol (08/05 - 12/06). I was a pretty heavy drinker so this is big!
5. SE(30 reps) is doable/survivable now. 20 reps needed breaks on 14/05; no breaks at 30 reps on 10/06.
6. 5 km time (HR < 150): 49:10 (first 5 km; 14/05) --> 44:00 (09/06).
7. Wt: 113.2 kg (01/05) --> 111.2 kg (11/06). (Note: no food restrictions; still snacking on chips, cheese, etc.).
8. Waist: 106 cm (01/05) --> 102 cm (11/06).
In short; consistency trumps everything. Once in the routine, the results will come by itself. Its good to do a 'review' like this since it highlights the progress!
Next step: one week of recovery doing only joint mobility/stretching in the mornings (same time to keep the habit). Then starting Block 1: base building.
This was awesome! The focus was on making all workouts and eating three times a day. The following 'progress':
1. Did all workouts! (36 out of 36)
2. Got up at 05:20 every weekday morning (40 min earlier than normal).
3. Got three meals every day (I used to eat only supper with 'crash-eating' from late afternoon).
4. No alcohol (08/05 - 12/06). I was a pretty heavy drinker so this is big!
5. SE(30 reps) is doable/survivable now. 20 reps needed breaks on 14/05; no breaks at 30 reps on 10/06.
6. 5 km time (HR < 150): 49:10 (first 5 km; 14/05) --> 44:00 (09/06).
7. Wt: 113.2 kg (01/05) --> 111.2 kg (11/06). (Note: no food restrictions; still snacking on chips, cheese, etc.).
8. Waist: 106 cm (01/05) --> 102 cm (11/06).
In short; consistency trumps everything. Once in the routine, the results will come by itself. Its good to do a 'review' like this since it highlights the progress!
Next step: one week of recovery doing only joint mobility/stretching in the mornings (same time to keep the habit). Then starting Block 1: base building.