Barkadion TB Logs

[Barkadion]

8/30/17
Off-Training
Week#1, Wednesday

Mobility Drill "B"

- Foam rolling
https://www.youtube.com/watch?v=-90olA8GV5A
- Side-Lying Cross-Body Stretch
https://www.youtube.com/watch?v=3MTRP94XM1o
- Side-Lying Extension-Rotation
https://www.youtube.com/watch?v=ysAnAYSH_jM
- Feet-Elevated Scap Push-up
https://www.youtube.com/watch?v=oA4g6p0h2ng
- Rocking Ankle Mobilization
https://www.youtube.com/watch?v=uiNtT-sDeLg
- Standing Chin Tuck
https://www.youtube.com/watch?v=wm9vJRm2Tn8
- Doorway Slide
https://www.youtube.com/watch?v=b0Ccih0z7pE
- Bowler Squat
https://www.youtube.com/watch?v=CklAEBtBsuo
- High Knee Walk to Forward Lunge
https://www.youtube.com/watch?v=pe7OwUy7H_8
- Walking Spiderman with Hip Lift and Overhead Reach
https://www.youtube.com/watch?v=W50Jsyc80SA

[Barkadion]

8/31/17
Off-Training
Week#1, Thursday

E
LSS Run - 40 min
HR average - 154 bpm
HR max - 161 bpm

Data
Average stride length - 36 in
Max stride length - 44 in
Average cadence - 79 Steps/min
Max cadence - 84 Steps/min
Average Pace - 11:10 min/mi
Max Pace - 08:56 min/mi
Distance - 3.6 mi

[Barkadion]

9/5/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Tuesday (75%)

Lifts
SSB Squat - 4x5, 160
VLP - 5x5, 130
Chins - 4x4, BW
RI - 2-2:15 min

Finisher
Body saw with sliders - 1x15, 35

Notes
*Feels rusty as it is supposed to be after week off

[Barkadion]

9/6/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Tuesday (75%)

Fast 5 Tempo Run

Distance - 2.97m

HR average - 173 bpm
Total Time - 27.15 min

Data
Average stride length - 43 in
Max stride length - 48 in
Average cadence - 81 Steps/min
Max cadence - 87 Steps/min
Average Pace - 9:08 min/mi
Max Pace - 8:05 min/mi

[Barkadion]

9/7/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Wednesday (75%)

Rest day.

[Barkadion]

9/8/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Friday (75%)

Lifts
SSB Squat - 7x5, 160
VLP - 8x5, 130
Chins - 8x4, BW
RI - 2-2:15 min

Finisher
Body saw with sliders - 1x15, 35

[Barkadion]

9/9/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Saturday (75%)

Short Hills
Hill Sprint ~13sec
Walk Back
x10

[Barkadion]

9/10/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#1, Sunday (75%)

Rest day.

[Barkadion]

9/11/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#2, Monday (75%)

Lifts
SSB Squat - 3x5, 160
VLP - 8x5, 130
DL - 3x5, 255
RI - 2-3 min

Finisher
Body saw with sliders - 1x15, 35

[Barkadion]

9/12/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#2, Tuesday (75%)

E
LSS Run - 30 min
HR average - 155 bpm

Data
Average stride length - 41 in
Max stride length - 56 in
Average cadence - 78 Steps/min
Max cadence - 86 Steps/min
Average Pace - 09:57 min/mi
Max Pace - 08:18 min/mi
Distance - 3 mi