Malander93's Training Log

[malander93]

Week 1 Day 4

This morning

Warm up
5 min assault bike
5x20 kb swings @ 55#

Hex DL 5x5 @ 245#
Bench 5x5 @ 135#
Pull up 3x5 @ 15#

Lateral monster walk 3x10
Run 2.1 miles
22:30



I’m going to get my stride looked at and grab some new running shoes in the next couple days.

[VenomousCoffee]

After a couple week of Base Building (and tons of lower leg pain), I went to a specialty running shoe store for a new pair and it made an enormous difference.

[Barkadion]

After a couple week of Base Building (and tons of lower leg pain), I went to a specialty running shoe store for a new pair and it made an enormous difference.

I can second that. Another thing is to get your running assessed. It did help me a lot at some point.

[malander93]

After a couple week of Base Building (and tons of lower leg pain), I went to a specialty running shoe store for a new pair and it made an enormous difference.

I can second that. Another thing is to get your running assessed. It did help me a lot at some point.

Yep, made a run to a specialty store last night just before close. Super helpful people and got my feet assessed - walked away with some Hoka Clifton 5s. Huge difference. I got a card for a coach as well - not sure if I’ll go that route right now but maybe if I start hitting big plateaus. Lotta beginner gains to be had right now though!

[malander93]

10/5/18 - Week 1, Day 5

Run 3.8 miles, 40:17, avg pace 10:36, avg HR 159, max HR 184

New shoes really made a difference here. Not 100% sure why my HR was up so high but I think it might have something to do with my pre workout meals. Might try fasted or just an apple next time.


SE circuit - took this easy today.
Kb press (2x16kg) x10
Facepull x15
Rev lunge x10
Push up x18
Row x18
Kb snatch (16kg) x10ea
Farmer Carry (2x32kg) ~75 yards
Sit ups x20

X1

[malander93]

Took it easy this weekend. Was able to get a recovery hike in at the Indiana Sand Dunes. Yet another wedding...didn't go alcohol free but managed it much better than the last.

This morning 10/8/18 - Week 2, Day 1 (MS #1, E #1)

Warm up 1 mile run, 9:30ish. (love the new shoes)

Hex DL 4x5 @255#
Bench Press 5x5 @140#
WTD Pull Up 4x5 @15#

About to go on a hike for E.

[malander93]

10/9/18 - Week 2, Day 2 (SE #1, E #2)


KB Press (2x16kg) x12
Facepull x15
Rev. Lunge x10ea
Push Up x20
Ring Row x20
KB Snatch (16kg) x10ea
Farmer Carry (2x32kg) ~75 yards
Sit Up x20

x3

Lateral monster walk 3x10

Run 3.6 miles, 37 min

[malander93]

10/10/18 - Week 2, Day 3 (E #3)

Run
4 miles, 37 min. HR avg 165 HR max 179

[malander93]

10/11/18 - Week 2, Day 4 (MS #2)

Assualt Bike Warm Up
KB Swing 5x20 (55#)

Hex DL 5x5 @ 255#
Bench 5x5 @ 140#
Pull Up 3x5 @ 15#

Taking my E off today considering I've done conditioning every day this week and upped my mileage considerably. Excited for another run tomorrow..gonna be great weather for it. Timeline wise I think I will try to get in with my local masters team next month...Fees and a new suit/goggles are gonna be kinda pricey.

Has anyone ever built their own pull up rig? I hate all the different angles and grips they have at my gym. I like the standard 1.5" tube with athletic tape on it...we have 3" bars, 1.5" bars with slick rubber, every angle you could imagine. I just want a simple pull up bar! I looked at rogue but you pretty much have to buy a whole rack/squat stand.

[Barkadion]

Has anyone ever built their own pull up rig? I hate all the different angles and grips they have at my gym. I like the standard 1.5" tube with athletic tape on it...we have 3" bars, 1.5" bars with slick rubber, every angle you could imagine. I just want a simple pull up bar! I looked at rogue but you pretty much have to buy a whole rack/squat stand.

You can mount one to the ceiling or wall. Or are you looking for the standalone version?