Lyon's Log

[SeptentrionaliLyon]

1/10/2023
TB Outcome W1D2
LSS-run|5.21 miles in 58:44 minutes
Avg Pace: 11:16min/mi|Avg HR: 140bpm

[SeptentrionaliLyon]

1/11/2023
Bromley DUP Block 2 W1D1
SQ 2x12 160lbs
Cambered M BP 3x8 140lbs
ConDL 4x5 295lbs
Weighted chin-ups(171lb+0lbs) 14-9-9-9
added 3% to dl, 4% to bp, and 4% to SQ, leaving chins the same weight for now.

[SeptentrionaliLyon]

1/12/2023
TB outcome W1D3
Fartlek-4.79 miles
4.79 miles in 48:31 minutes
Avg Pace: 10:08mmin/mi | Avg HR: 145bpm
ended up doing 7-8 10-40 second sprints at 5:00min/mi pace or better over the course of the 4.79 miles

[SeptentrionaliLyon]

1/13/2023
TB Outcome W1D4
Ruck-4
4 miles in 1:02:31 minutes
Avg Pace: 15:38min/mi | Avg HR: 121bpm
Managed to hold a 13:08min/mi for 0.70 miles near the end.
I am shooting for a 14:00min/mi on my speed ruck next week.

[SeptentrionaliLyon]

1/15/2023
AM
Bromley DUP Block 2 W1D2
SQ 3x8 185lbs
Cambered M BP 4x5 150lbs
ConDL 2x12 235lbs
Weighted Chinups(171lbs+0) 14-9-9-9
PM
TB Outcome W2D1
S/Ruck-2
2 miles in 26:43 W/ 30lbs pack
Avg Pace: 13:23min/mi | Avg HR: 143bpm
I really tried to push the pace today and it kinda sucked but I was able to go faster than I thought I could so that's nice.

[SeptentrionaliLyon]

1/16/2023
TB Outcome W2D2
40 Minute LSS airbike ride
Avg HR: 125bpm
It was freezing rain outside today so running was a no-go; I am gonna do a LSS run tomorrow since the roads will be better.

[SeptentrionaliLyon]

1/17/2023
Bromley DUP B1W1D3
SQ 4x5 200lbs
Cambered M BP 2x12 120lbs
ConDL 3x8 275lbs
Weighted Chins(171lbs+0lbs) 14-9-9-9

[SeptentrionaliLyon]

1/19/2023
Bromley DUP B2W2D1
SQ 3x10 170lbs
Cambered M BP 4x6 150lbs
ConDL 5x4 315lbs
Weighted chins(171+5lbs) 13-8-8-8-8

[SeptentrionaliLyon]

1/21/2023
AM
TB Outcome W2D3
Peggy's Hills
30 minutes 2.5 miles covered.
Avg HR: 139bpm. Cluster: Pushups and SQs unweighted. I don't have a weight vest might have to get one eventually.
PM
Bromley DUP B2W2D2
SQ 4x6 200lbs
Cambered M BP 5x4 160lbs
ConDL 3x10 255lbs
Weighted Chins(171+5lbs) 12-8-8-8-8

[SeptentrionaliLyon]

1/22/2023
TB Outcome W2D4
Ruck-5
5 miles in 1:22:13
Avg Pace: 16:24min/mi | Avg HR: 126bpm
Pack weight of 30lbs for 4.5 miles. added the 440 for the last 0.5 miles for shits and giggles