supernovas pft training log

[supernova]

Day 5
BP - 5 x 5 (sets 4-5 start to get tough)
SQ - 3 x 5
DL - 1 x 5

Got myself in the zone today so decided to do 2 miles on the elliptical.

LSS (treadmill) x 35 minutes

Felt great after running on the elliptical and treadmill. Hopefully my speed and endurance will start to show on the actual track.

[supernova]

Day 6

Oxygen Debt 101 x 3 rounds

I think I'm finally starting to see some progress. Set a new PR again, granted its nowhere near where I need it to be, but I digress. Every round the time increased by 7 seconds, but each interval was under 1 minute. I also don't feel sore after running like I used to in the past.


Day 7
Rest

[supernova]

Week 3 - 90%


Day 1

BP - 5 x 3 (decided to do an extra set. took close to 5 mins between sets. I was surprised at how I was able to manage this weight. Not that it was easy, but the long rest interval made a huge difference. starting to see some gains)

SQ - 3 x 3 (I tried to go deeper on the last set. I think I'm definitely getting stronger with my legs)

DL - 2 x 5

Situps x 120
Pushups 6 x 10

[supernova]

Day 2 (Easy Week)

1.5 mile timed run (saw an improvement with time)



Day 3
BP - 5 x 3
SQ - 3 x 3
DL - 1 x 5

Pushups - 3 x 10 with10lb plate
Situps 3 x 20

Treadmill - Incline running for 1/2 mile. Felt my legs getting worked and was sore afterwords, but loved that feeling as I sensed I was progressing.


Day 4
400m Resets x 3
1.5 mile run (easy) - I think I'm slowly getting my mojo back. My calves were aching after, but this is exactly how I progressed prior to TB.

[supernova]

Day 5

BP - 5 x 3
SQ - 3 x 3
DL - 1 x 5

Pushups 3 x 20 (these actually felt doable. was able to complete each set without the struggle I had during BB)
Situps 3 x 30

1/2 mile incline run

[supernova]

Day 6

Oxygen Debt x 2 rounds (set a new PR for my first 200m sprint by 4 seconds. 100m PR by 6 seconds. Now I just need to maintain this speed for an entire 300m)

1.5 mile jog (runs/jogs don't seem as easy as they used to)



Day 7

Rest

[spemma]

Day 6

Oxygen Debt x 2 rounds (set a new PR for my first 200m sprint by 4 seconds. 100m PR by 6 seconds. Now I just need to maintain this speed for an entire 300m)

1.5 mile jog (runs/jogs don't seem as easy as they used to)



Day 7

Rest

How do you like the oxygen debt vs the resets? Notice any difference in the carryover for the 300 or the 1.5?

[supernova]

Day 6

Oxygen Debt x 2 rounds (set a new PR for my first 200m sprint by 4 seconds. 100m PR by 6 seconds. Now I just need to maintain this speed for an entire 300m)

1.5 mile jog (runs/jogs don't seem as easy as they used to)



Day 7

Rest

How do you like the oxygen debt vs the resets? Notice any difference in the carryover for the 300 or the 1.5?

For me I believe they've helped with the 300m overall. The 1.5 not so much. These are shorter than the resets and with minimal rest so i find running through the fatigue helpful as my time has incrementally gotten better. Plus it's short enough where I can maintain and learn my pace.

[spemma]

You think one is better than the other? I am getting kind of stale with the resets, but they've been effective so I'm hesitant to swap them for anything.

[supernova]

You think one is better than the other? I am getting kind of stale with the resets, but they've been effective so I'm hesitant to swap them for anything.

Can't say one is better than the other since they've both helped me to achieve a better 300m time. If your resets are working then I wouldn't change it. If anything you can do one round of oxygen debt (3 sprints) and maybe drop one interval or so. Don't know if mixing these 2 would be frowned upon here, but they're both sprints so I don't see why not.