The 104 week experiment

[Reinout]

11 May 2022 Pre-base building W2D3 SE

Three clusters of 20 reps (16 kg kettle-bell):
Swing
knee push up
Goblet squat
Roe (l, r)
Romanian deadlift
75 sec between excercises, 3 min between clusters)
followed by:
35 sec plank, 1 min rest x 3
T = 43:08; HRav = 107; HRmax = 140

Goblet squats are not getting deep in the hole. Typically up until elbows get to knees in a 9 O'clock, rather than 6 O'clock fashion. Concentrate more on good form.

Was tough. Let's see how friday goes.

[TBPenguin]

You can do the goblet squats daily and improve how your lower body works. Just sit in the bottom position, sink into it, hold for 30 seconds. You don't need to do reps, just get good at the bottom position. If you like you can do a few reps of this, or do them a few times a day. Done this way they will be more of a mobility enhancer than a strength or endurance effort, won't impact your recovery.

[Reinout]

You can do the goblet squats daily and improve how your lower body works. Just sit in the bottom position, sink into it, hold for 30 seconds. You don't need to do reps, just get good at the bottom position. If you like you can do a few reps of this, or do them a few times a day. Done this way they will be more of a mobility enhancer than a strength or endurance effort, won't impact your recovery.

Thank you so much. Nice and simple! I will try these

[Reinout]

Pre-base building W2D4 E

Thursday 12 May 2022, 06:09
Warm up: 3 min walk, 1 min jog, 1 min walk
Jog 3 min, walk 2 min x 8
T = 42:05; HRav = 136; HRmax = 161

First 'interval' was uphill, got my HR into the 160s. The HR for the other intervals came up to 150. Felt nice.

Getting up when the alarm clock goes off is easier as well (this is earlier than I'm used to).

[Reinout]

13 May 2022

Pre-base building W2D5 SE

All with 16 kg kettle-bell (except push-ups):
3 rounds of 20 reps (75 sec between exercise; 3 min between rounds):
Swing
knee push-up
goblet squat
row (l, r)
Romanian deadlift

then:
plank 35 se; rest 1 min x 3

T = 41:25; HRav = 119; HRmax = 156

Went surprisingly well! I thought the accumulative fatigue would impact more. The recommendation by TBP (30 sec goblet squat hold) did absolute wonders!

[Reinout]

14 May 2022; 08:58

Pre-base building W2D6
warm-up: 3 min walk, 1 min jog, 1 min walk
5 min jog, 2 min walk x 6
T = 49:10; HRav = 138; HRmax = 154.

Distance according to my GPS watch is 5.01 km; according to the one I wore is 5.74 km. I tend to believe the GPS watch. I jog slower than I walk I suppose the jog will speed up in time.

There's a 800 m hill on my route, and keeping the HR low going up that hill is almost impossible!

For those wondering what I'm doing: I'm loosely following the C25k intervals here (working on full minutes as it gets too difficult to calculate otherwise). The previous run-through (Jan 2022) got me jogging the complete distance is several weeks. The target is: 1. Jog (no matter how slowly) the full 5 km round. 2. Keep HR < 150 during that 5 km jog.

[Reinout]

Review of Pre-base building week 2:

- No alcohol since Monday
- Got up every day for exercise when the alarm clock went off
- Exercise every day
- Three square meals every day

Overall a winning week. Very glad with how it went.

[Reinout]

16 May 2022; 06:00

Pre-base building B0 W3D1 SE(30)

Three rounds of 30 reps (16 kg kettle-bell; 75 sec between exercise; 3 min between rounds):
Swing
knee push-up
Goblet squat
row
Romanian dead lift

Round 1: nice muscle burn in the last 5 reps of every set
Round 2: G-squats had to stop shortly at 20 reps
Round 3: Had to take short breaks with the G-squats

T = 50:01; HRav = 119; RHmax = 159

The Goblet squats were tough. Not so much on the legs, as on the lungs! Completely out of breath on those. Couldn't stand the thought of doing planks after this.

[TBPenguin]

Sounds about right!

[Reinout]

17 May 2022

Pre-base building B0 W3D2 E

Warm up: 3 min walk, 1 min jog, 1 min walk
5 min jog, 2 min walk x 5; ~4.5 km

T = 40:36; HRav = 137; HRmax = 156.

Went well. Nice and relaxed.