Lyon's Log

[SeptentrionaliLyon]

11/11/2023
Armstrong Pullup Program W4D3
M Pullups 7-7-7-7-7-7-7-7-7-6-6-6
Wide OH Machine Rows 18@140lbs, 16-14-13@160lbs
Narrow OH Machine Rows 16-13-10@160lbs
W Neutral Machine Rows 11-9@160lbs
TB Fighter B2W1D1 S/B/D TMs raised| 275/220/365
SSB SQ 5x5@205lbs(75%)
Cambered M BP 5x5@165lbs(75%)
3" Block Pulls 3x5@275lbs(75%)
Bandpullaparts 28-31-25@ Orange mini band

[SeptentrionaliLyon]

11/12/2023
TB Velocity B2W5D1
LSS Run-6.06miles| Total Time: 58:31minutes
AvgPace: 9:40min/mi| AvgHR: 140bpm

[SeptentrionaliLyon]

11/13/2023
Armstrong Pullup Program W4D5
M pullups 13-11-10-10-10 90s rest
TB Velocity B2W5D2
Peggy's Hills-1:01:16 minutes|Total Distance 4.15 miles
AvgPace: 14:45min/mi|AvgHR:149bpm|30 total Trips
elevation Gain: 1,058'| 8-Pushups Bottom, 10-Squats Top

[SeptentrionaliLyon]

11/14/2023
TB Fighter B2W1D2
SSB SQ 4x5@205lbs(75%)
Cambered M BP 4x5@165lbs(75%)
3"Block Pulls 3x5@275lbs(75%)
Armstrong Pullup Program W5D1
M Pullups 16-14-10-10-10 90s rest
W OH Machine Row 16-14-10@160lbs

[SeptentrionaliLyon]

11/15/2023
TB Velocity B2W5D3
LR-11|11 miles in 1:49:01 minutes
AvgPace: 9:55min/mi|AvgHR: 141bpm
Hike 3.6miles
Total Time: 1:09:56 minutes| AvgPace: 19:29minutes|AvgHR: 126bpm
Hiked up the Trogdor, breaking in the JKs.

[SeptentrionaliLyon]

11/16/2023
Armstrong Pullup Program W5D2
M Pullups 1-2-3-4-5-6-7-8-9-10-11-12-11
W OH Machine Row 14-12+3-12-11+3@180lbs
W Neutral Machine Rows 11-7+3@180lbs
N OH Machine Rows 13-10+4+3@180lbs
TB Velocity B2W5D4
LSS Run-3.03 miles|Total Time: 29:49minutes
AvgPace: 9:47min/mi|AvgHR: 140bpm

[SeptentrionaliLyon]

11/17/2023
TB Fighter B2W2D1
SSB SQ 3x4@220lbs(80%)
Cambered M BP 4x4@175lbs(80%)
3" Block Pulls 3x4@295lbs(80%)
BandPullaparts 25-26-23-22@ Orange Mini Band
Armstrong Pullup Program W5D3
W OH Pullups 8-8-8 60s rest
M Neutral Pullups 9-9-9 60s rest
N Chinups 10-10-10 chinups

[SeptentrionaliLyon]

11/18/2023
TB Velocity B2W6D1
LSS Run-8.27miles|Total Time: 1:21:03minutes
AvgPace: 9:48min/mi|AvgHR:136bpm
Armstrong Pullup Program W5D4
M Pullups 7-7-7-7-7-7-7-7-7-7-7-7-7-7-7
W OH Machine Rows 12+4-12-11+4-9+3-8+2@180lbs
N OH Machine rows 12-11-9+3@180lbs

[SeptentrionaliLyon]

11/19/2023
TB Velocity B2W6D2
0.3mile Repeats-5
0.57 mile warmup, 2.73 miles for the repeats, 0.6 mile cooldown
1st: 1:32|2nd: 1:38|3rd: 1:34|4th: 1:47|5th: 1:42
Avgsprint Pace: 5:30min/mi|Overall Pace: 9:12min/mi| Avgsprint HR: 165bpm

[SeptentrionaliLyon]

11/20/2023
TB Fighter B2W2D2
SSB SQ 220lbs(80%) 4-4-4-4
Cambered M BP 175lbs(80%) 4-4-4-4
3" Block Pulls 295lbs(80%) 4-4-4
Armstrong Pullup Program B1W5D5
M Pullups 16-15-12-10-10