Barkadion TB Logs

[CD51]

Your run data is interesting to me. What is your height? What is a ‘fast’ pace for you? Do you have data for a fast mile or so run?

[Barkadion]

Your run data is interesting to me. What is your height? What is a ‘fast’ pace for you? Do you have data for a fast mile or so run?

Thank you CD51. I am 6'2" with carrying 210lb for now. I had do dig a little into my old logs.

Here is my test run after very first BB for the Fast 5 from Ross forum logs. I didn't use smart watch back there:

7/22/16
TB BB: 8th week, Friday.
FAST 5 TEMPO

3 miles @23min 15sec
Average HR: 166 BPM, Max HR: 178 BPM.

And here is the data from TB forum for another Fast 5 done with about 80% effort.

8/1/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#1, Tuesday (75%)

Fast 5 Tempo Run

HR average - 176 bpm
Total Time - 28min

Data
Average stride length - 43 in
Max stride length - 54 in
Average cadence - 82 Steps/min
Max cadence - 92 Steps/min
Average Pace - 8:59 min/mi
Max Pace - 7:57 min/mi

Cheers!

[Green2Blue]

Awe crap, did I miss the 100 page party?

[Barkadion]

Awe crap, did I miss the 100 page party?

Haha.. You are always welcome to the party, mate

It's good to see you are still exist in this forum! How's your training coming along?

[Barkadion]

9/10/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Monday

Lifts
BP - 4x5, 140
WCU - 3х5, BW
SSB Squat - 3x5, 160
RI - 3 min

Finisher
LWSW, 7.5/arm
Ab Wheel RO, 1x7

Qigong
Sequence of moves#1-6.

Notes
*Back home from the traveling. Have one more trip to do in a few weeks. I will try to squeeze a block before the traveling. I hope it will be last one for a while. 2 weeks this time and I am not sure if there will be gym available. My plan "A" s to do one complete block -> travel/break for 2 weeks -> continue with the training once back. My plan "B" is to find the gym and keep TB training with some modifications while traveling.
**This training year will be dedicated to Fighter Bangkok. That is the plan. I am starting low and slow to get the feeling for it. Will build from there. OWT structure will be used for MS %%.
***Getting nowhere with qigong for the last few weeks.. Will be pushing a little in this domain. My plan for this year is to progress to the full sequence and to start working on energy layer of the movements.

Cheers!

[Barkadion]

9/11/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Tuesday

E
LSS Doubles, 40 min
Row - 10 min
Airbike - 10 min
x2

HR Average - 146 BPM
HR Max - 167 BPM

Qigong
Partials for move#7

[Barkadion]

OS resets

http://forzafit.com/wp-content/uploads/ ... -Reset.pdf

"Marching, or walking, is a reset. In fact, it is a reset we were ultimately designed to do - day in and day out. We were made to walk, march and run. This contra-lateral movement, or gait pattern, is what nourishes our brains and keeps our bodies tied together. It also keeps our bodies "fresh" and ready for action.."

[Barkadion]

9/12/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Wednesday

Rest day.

Qigong
Class tonight

[Barkadion]

9/13/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Thursday

Lifts
BP - 4x5, 140
RI - 3 min
TDL - 3x5, 245
RI - 5 min
Chins - 7/6/2, BW
RI - 3 min

Finisher
LWSW, 7.5/arm
Ab Wheel RO, 1x8

Qigong
Short version of full sequence
Back to the basics: feet, knees, hips, shoulder blades, neck.

[Barkadion]

9/14/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Friday

E
LSS Run - 45 min
HR average - 149 bpm
HR max - 169 bpm

Data
Average stride length - 38 in
Max stride length - 45 in
Average cadence - 78 Steps/min
Max cadence - 83 Steps/min
Average Pace - 10:52 min/mi
Max Pace - 8:58 min/mi
Distance - 4.15 mi

Qigong
Short version of full sequence
Feet position, knees, hips, shoulder blades, neck.