Barkadion TB Logs

[Barkadion]

9/21/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#3, Thursday (80%)

SE Fobbit
AD Ride (moderate consistent effort) - 2min
TRX Face Pulls - x10
AD Ride (moderate consistent effort) - 2min
Body Saw with sliders - x20
AD Ride (moderate consistent effort) - 2min
Cossack squat - x10/side
https://www.youtube.com/watch?v=i2ZeufjXT80
Repeat

Total time - 25 min

[Barkadion]

9/22/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#3, Friday (80%)

Rest day.

[Barkadion]

9/23/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#3, Saturday (85%)

Lifts
SSB Squat - 8x3, 180
VLP - 8x3, 145
Chins - 8x3, 10
RI - 2-3 min

[Barkadion]

9/24/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#3, SUnday (85%)

Fast 5 Tempo Run

Distance - 3.1 m

HR average - 164 bpm
Total Time - 28.10 min

Data
Average stride length - 42 in
Max stride length - 51 in
Average cadence - 81 Steps/min
Max cadence - 86 Steps/min
Average Pace - 9:15 min/mi
Max Pace - 7:44 min/mi

[Barkadion]

9/25/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Monday (85%)

Rest day.

[Barkadion]

9/26/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Tuesday (85%)

Lifts
SSB Squat - 7x3, 180
VLP - 8x3, 145
Chins - 7x3, 10
RI - 2-2:45 min

[Barkadion]

9/27/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Wednesday (85%)

LSS Run
Total Time - 38 min
Distance - 3.45 m
HR average - 148 bpm

Notes
*Just felt like LSS running this morning. Poor sleep, no energy..

[Barkadion]

9/28/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Thursday (85%)

Rest day.

[Barkadion]

9/29/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Thursday (90%)

Lifts
SSB Squat - 1x2, 2x3, 190
VLP - 1x2, 7x3, 155
DL - 1x2, 2x3, 305
RI - 2-3 min

[Barkadion]

9/30/17
Block#8, OWT OP I/A
(5-7% addition to the Block#7 TM)
Week#4, Saturday (90%)

SE Fobbit
AD Ride (moderate consistent effort) - 2min
TRX Face Pulls - x10, Push-ups - x10
AD Ride (moderate consistent effort) - 2min
Body Saw with sliders - x20
AD Ride (moderate consistent effort) - 2min
Cossack squat - x10/side
https://www.youtube.com/watch?v=i2ZeufjXT80
Repeat

Total time - 25 min

Notes
*This concludes Block#2 of OWT. Rest week starts now with pancakes breakfast