Lyon's Log

[SeptentrionaliLyon]

12/28/2022
TB Velocity W10D1
LSS-10
10 miles in 1:40:53| Avg Pace: 10:04min/mi| Avg HR: 139bpm
it finally got warm and sat around 32F most of the day.

[SeptentrionaliLyon]

12/29/2022
Bromley DUP W2D2
SQ 4x6 190lbs
Cambered M BP 5x4 150lbs
CON DL 3x10 250lbs
Weighted Chins(167.5lbs+10lbs) 12/8-8-8-8

[SeptentrionaliLyon]

12/30/2022
TB Velocity W10D2
CHR-30
30 minutes of uphill time 2.48 miles covered.
Avg Pace: 12:07min/mi|Avg HR: 152bpm| 955ft of ascent.
6 miles ran in total

[SeptentrionaliLyon]

12/31/2022
TB Velocity W10D3
LSS-5
5 miles in 46:11 minutes
Avg Pace: 9:19min/mi| Avg HR: 144bpm

[SeptentrionaliLyon]

1/1/2023
Bromley DUP W2D3
SQ 5x4 205lbs
Cambered M BP 3x10 125lbs
CON DL 4x6 290lbs
Weighted Chinups (167.5lbs+10lbs) 11/7-7-7-7

[SeptentrionaliLyon]

1/4/2023
TB Velocity W10D4
LR-7.5
was supposed to do 15 but eventually, the road was covered in 3 inches of snow so it was a no-go.
7.5 miles in 1:15:54.
Avg Pace:10:06min/mi | Avg HR: 144bpm
might transition to outcome since I really don't care to run 20 miles since we have so much snow on the ground now.
And doing more work capacity work IE rucking and SE work would be good since i am starting the work season in 20 weeks.

[SeptentrionaliLyon]

1/5/2023
Bromley DUP W3D1
SQ 4x8 180lbs
Cambered M BP 5x4 150lbs
ConDL 6x3 325lbs

[SeptentrionaliLyon]

1/7/2023
Bromley DUP W3D2
SQ 5x4 205lbs
Cambered M BP 6x3 160lbs
ConDL 4x8 270lbs
Weighted Chin-ups(171lbs+20lbs) 11/7-7-7-7-7

[SeptentrionaliLyon]

1/8/2023
TB Outcome W1D1
S/Ruck 2
2.05 miles in 31.46 minutes.
Avg Pace: 15:30min/mi| Avg HR: 131bpm.
30lbs pack for 1.5 miles and then I threw the 440 over my shoulder for the last 0.5 miles for shits and giggles.

[SeptentrionaliLyon]

1/9/2023
Bromley DUP W3D3
Highbar SQ 6x3 215lbs
Cambered M BP 4x8 135lbs
Conventional DL 5x4 310lbs
Weighted Chinups (170lbs+20lbs) 10-7-7-7-7-7