Lyon's Log

[SeptentrionaliLyon]

9/1/2022
ended up cutting trees for three hours from 9:00 am-12:00 pm then after that I went for a run.
TB Capacity W2 D1
6.25 miles in 1:08:00 hours average pace was 10:53/mi average heart rate was 159bpm
it was the tsuga daddy same as my last longer run

[SeptentrionaliLyon]

9/3/2022
TB Capacity W2 D2
I ran for 30 minutes and covered 2.83 miles including the lady slipper which is a steeper than crap single-track mountain bike trail.
Averaged a 10:42/mi and an average hr of 145bpm

[SeptentrionaliLyon]

9/5/2022
TB Operator W3 D2 90%
Highbar SQ 3x3 @ 205lbs
CGBP 3x3 @ 160lbs
Weighted Neutral Chin 3x3 @ 210lbs(165lbs bw-45lbs added)
Deadlift 1x3 @ 295lbs 1x3 @ 315lbs 1x1 @ 325lbs
i felt like doing a few more sets of DLs so i did. I would say that the single @ 325 was an RPE 9.
TB Capacity W2 D3
37:48 minute run covered 4.02 miles and averaged a 9:24/mi pace and an average HR of 143bpm.
The trail in question is the long lake loop then I took a FR rd up towards birch grove.
All in all pretty flat and smooth

[SeptentrionaliLyon]

9/6/2022
TB Capacity W3 D1
13.14 miles in 2:16:46 average pace of 10:24/mi average HR of 155bpm
Ended up running the tsuga daddy; the 1st mile of the hot saw; 0.6 miles of the dirt lip; 1.4 miles of the diesel bear; and 1.4 miles of various connecting trails. It felt pretty good which was surprising I only brought 0.75 quarts of water which wasn't enough but overall a pretty decent run.
Tabata Back SQs W/ 95lbs
Work - 20seconds 8,8,7,6,7,7,6,8
Rest - 10seconds
x8

[SeptentrionaliLyon]

9/7/2022
TB Capacity W3 D2
3.28 miles in 33:19 minutes average pace of 10:09/mi average HR 140bpm.
the trail was the long lake loop that I did twice its pretty flat but a good trail.
0.5hr after
Tabata Back SQs W/ 95lbs
Work - 20seconds 6,5,6,5,7,7,5,6
Rest - 10seconds
x8
Half Grace WOD
15 clean and push presses - 3:09 minutes
legs felt a bit stiff when i began my run but they loosened up after about 15 minutes.
still been doing 33 bodyweight chins in as few sets as possible everyday

[SeptentrionaliLyon]

9/9/2022
TB Operator W4 D1 75%
Highbar SQ 4x5 @ 175lbs
CGBP 4x5 @ 130lbs
Weighted Neutral Chin 4x5 @ 175lbs(165lbs bw-10lbs added)
Conventional DL 1x5 @ 250lbs

[SeptentrionaliLyon]

9/10/2022
TB Operator W4 D2 75%
Highbar SQ 3x5 @ 175lbs
CGBP 3x5 @ 130lbs
Weighted Neutral Chin 3x5 @ 175lbs(165lbs bw-10lbs added)
TB Capacity W3 D3
1.61 miles covered in 16:15 minutes averaged 10:06/mi and 137bpm
didn't have much time today so i got in a short one i plan on running 13-15 miles tomorrow as my day has opened up

[SeptentrionaliLyon]

9/11/2022
TB Capacity W4 D1
13.1 miles covered in 2:20:29 average pace of 10:43/mi Average HR of 146bpm
trails were tsuga daddy, laddy slipper, 1st mile of hotsaw, 0.9 miles of the dirt lip; 1.4 miles of the diesel bear; and 1.4 miles of various connecting trails. the milage per individual trail is up for the jury but the overall milage is correct.
it went pretty well id say temps were cooler so that was nice.

[SeptentrionaliLyon]

9/13/2022
TB Operator W4 D3 75%
Highbar SQ 3x5 @ 175lbs
CGBP 3x5 @ 130lbs
Weighted Neutral Chin 3x5 @ 175lbs(165lbs bw-10lbs added)
TB Capacity W4 D2
5.36 miles covered in 52:27 minutes average pace of 9:47/mi average HR 144bpm
Ran Loop C of Valhalla's trail system it was very steep and dry

[SeptentrionaliLyon]

9/15/2022
TB operator W5 D1 85%
Highbar SQ 3x3 @ 195lbs
CGBP 3x3 @ 150lbs
Weighted Neutral Chin 3x3 @ 200lbs(165lbs bw+35lbs added)
Conventional DL 1x3 @ 280lbs, 1x2 @ 295lbs 1x1 @ 310lbs