Barkadion TB Logs

[Barkadion]

6/13/17
Block#6, BB with OP I/A
(Forced Progression)
Week#5, Tuesday (80%)

E
LSS Run - 34 min
HR average - 137 bpm
HR max - 151 bpm

Data
Average stride length - 31 in
Max stride length - 41 in
Average cadence - 75 Steps/min
Max cadence - 84 Steps/min
Average Pace - 13:34 min/mi
Max Pace - 10:05 min/mi
Distance - 2.52 mi

Notes
*Wasn't too bad weather wise. I had to get up at 4AM to avoid the heat, though. Pace was slower and it took ~10min to get the HR settled.
**I am increasing my calories again. Need it.

[Barkadion]

6/14/17
Block#6, BB with OP I/A
(Forced Progression)
Week#5, Wednesday (80%)

Lifts
SSB Squat - 3x5, 180
Dips - 3x5, 45
Seal Rows - 3x5, 170
RI - 3min

Finisher
Ab Wheel RO - 1x10

[Barkadion]

6/15/17
Block#6, BB with OP I/A
(Forced Progression)
Week#5, Thursday (80%)

E
LSS Run - 40 min
HR average - 137 bpm (not accurate)
HR max - Not accurate

Data
Average stride length - 31 in
Max stride length - 30 in
Average cadence - 38 Steps/min
Max cadence - 102 Steps/min
Average Pace - 14:21 min/mi
Max Pace - 11:06 min/mi
Distance - 2.8 mi

Notes
*My HR monitor was in "trying to connect" mode for the half of the run showing crazy numbers like 178 bpms. So, I freaked out a bit and spent almost half of the time trying to adjust with very slow pace. I think I've got about 20min of decent run. Well.. One of those days..

[Barkadion]

6/16/17
Block#6, BB with OP I/A
(Forced Progression)
Week#5, Friday (80%)

Lifts
SSB Squat - 3x5, 180
Dips - 3x5, 45
Seal Rows - 3x5, 170
RI - 3min

Finisher
Ab Wheel RO - 1x10

[Barkadion]

6/17/17
Block#6, BB with OP I/A
(Forced Progression)
Week#5, Sunday (80%)

E
LSS Run - 45 min
HR average - 136 bpm
HR max - 154 bpm

Data
Average cadence - 75 Steps/min
Max cadence - 80 Steps/min
Average Pace - 12:9 min/mi
Max Pace - 09:06 min/mi
Distance - 3.71 mi

Notes
*My best run so far. HR was stable from the first step. It went up a bit when I was working up to the hill. It was chilly early morning. I feel awesome.

[Barkadion]

6/19/17
Block#6, BB with OP I/A
(Forced Progression)
Week#6, Monday (85%)

Lifts
SSB Squat - 3x3, 190
Dips - 3x3, 60
Seal Rows - 3x3, 185
RI - 3min

Finisher
Ab Wheel RO - 1x10

[Barkadion]

6/20/17
Block#6, BB with OP I/A
(Forced Progression)
Week#6, Sunday (85%)

E
AD ride - 40 min
HR average - 132 bpm
HR max - 140 bpm

Notes
*Another wave of humidity and heat. Happy to be able to train inside.. But lemme tell u.. long LSS on AD is frigging boring

[Barkadion]

6/21/17
Block#6, BB with OP I/A
(Forced Progression)
Week#6, Wednesday (85%)

Lifts
SSB Squat - 3x3, 190
Dips - 1x1, 60
Seal Rows - 3x3, 185
RI - 3min

Finisher
Ab Wheel RO - 1x10

Notes
*Looks like my shoulder got screwed up with the dips. I had to stop after first rep. I went too deep without leaning forward. Ended up with sharp pain. I am going to give it a rest for a few days. I will do squat and rows on Friday. Well... that is kinda expected. Dips are tricky. This is the reason I do it once a year or so. This block has been intense and I think I've lost control over my technique.

[Barkadion]

6/22/17
Block#6, BB with OP I/A
(Forced Progression)
Week#6, Sunday (85%)

E
LSS Run - 40 min
HR average - 133 bpm
HR max - 149 bpm

Data
Average cadence - 77 Steps/min
Max cadence - 87 Steps/min
Average stride - 35
Max stride - 53
Average Pace - 11:39 min/mi
Max Pace - 09:30 min/mi
Distance - 3.44 mi

Notes
*Good run
**Shoulder is screwed up.

[Barkadion]

Shoulder stuff

- https://medschool.vanderbilt.edu/sports ... htness.pdf
- http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf
- http://www.nhs.uk/Conditions/dislocated ... der[1].pdf
- https://ericcressey.com/shoulder-health ... -technique
- http://library.crossfit.com/free/pdf/CF ... _Long3.pdf
- http://www.strengthcoach.com/The_Streng ... aining.pdf
- http://www.scielo.br/pdf/rbfis/2015nahe ... 140109.pdf
- https://uhs.princeton.edu/sites/uhs/fil ... -Rehab.pdf
- http://www.sportsandortho.com/UserFiles ... educed.pdf
- http://www.wehealny.org/services/BI_ort ... oulder.pdf
- http://www.imgpc.com/pdf/PT_ShoulderStr ... hening.pdf