Endurance
20min airdyne
10x10@32kg Kettlebell swing
70min run
Was it LSS run? Looks like great 90min+ session.. Having AD in the beginning is very intelligent way to get yourself ready for the 90min training..
I am learning a lot from your log, mate!
20 min on the AD to get my my body warmed up (mostly shoulders and upper back), also a lot of focus on efficient breathing. Kettlebell swings to fire up the posterior chain before a nice slow HR under 150 run.
My left calf was actually very stiff and sore before the the workout. At roughly 45min the calf completely released and feels great. It's been my experience that good movement solves most issues, aside from actual injury requiring surgery.
Endurance
20min airdyne
10x10@32kg Kettlebell swing
70min run
Was it LSS run? Looks like great 90min+ session.. Having AD in the beginning is very intelligent way to get yourself ready for the 90min training..
I am learning a lot from your log, mate!
20 min on the AD to get my my body warmed up (mostly shoulders and upper back), also a lot of focus on efficient breathing. Kettlebell swings to fire up the posterior chain before a nice slow HR under 150 run.
My left calf was actually very stiff and sore before the the workout. At roughly 45min the calf completely released and feels great. It's been my experience that good movement solves most issues, aside from actual injury requiring surgery.
4/9/17
Recovery BBQ, stuffed face with mostly meat, veggies, some cheese, rice based seafood dishes, and 3 pieces of cake. Some easy mobility movements in the sun and an ice bath in the evening. No alcohol.
4/10/17
20min airdyne
Dead hang/Jefferson curl/ Kettlebell swings
5k run at faster than normal pace.
Note: I've got a 10k race on Saturday and we're planning on doing 8 minute miles so need to get in a bit of "speed work." Also spreading out my strength work from MWF, to Tues/Thurs/Sunday.
Got a little lazy updating this thing on the daily, but still going strong. Finished up second block of operator and now cruising for the next 4 weeks because will be out of country and travel. Once back will start doing weekly updates, because daily starts to get annoying for me.
Few things. Broke my heart rate monitor chest strap so have been just running Aerobically via talk test. After lifting I was feeling great and accidentally set a new 1 mile PR of 6:45, so base building seems to be going well. Bodyweight is down to 194, so that is definitely a contribution to increase in speed. Also have run 10-13 miles @ 9:30 pace several times after lifting, and it felt very comfortable. Aiming at an ultra marathon in 6 months time.
Cliff notes: lost fat, maintained strength, running speed increased, endurance increased. The tactical barbell methodology has really been good for me, not just in physical ability but also, mental. Sat for an 8 hour exam recently, and beforehand did a quick 1 mile run, and strength endurance workout. During the exam I felt very focused and energized. Afterwards, had a snack, a nap, and felt like lifting weights and running.
