Barkadion TB Logs

[Barkadion]

T-Spine Extension For Healthy Shoulders:

https://tonygentilcore.com/2018/09/acce ... shoulders/

[Barkadion]

9/15/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Saturday

Rest day.

Qigong
Feet, knees, hips, shoulder blades, neck.

[travman]

Your run data is interesting to me. What is your height? What is a ‘fast’ pace for you? Do you have data for a fast mile or so run?

Thank you CD51. I am 6'2" with carrying 210lb for now. I had do dig a little into my old logs.

Here is my test run after very first BB for the Fast 5 from Ross forum logs. I didn't use smart watch back there:

7/22/16
TB BB: 8th week, Friday.
FAST 5 TEMPO

3 miles @23min 15sec
Average HR: 166 BPM, Max HR: 178 BPM.

And here is the data from TB forum for another Fast 5 done with about 80% effort.

8/1/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#1, Tuesday (75%)

Fast 5 Tempo Run

HR average - 176 bpm
Total Time - 28min

Data
Average stride length - 43 in
Max stride length - 54 in
Average cadence - 82 Steps/min
Max cadence - 92 Steps/min
Average Pace - 8:59 min/mi
Max Pace - 7:57 min/mi

Cheers!

Glad to see you are putting in work!

I gotta catchup to you!

[Barkadion]

Your run data is interesting to me. What is your height? What is a ‘fast’ pace for you? Do you have data for a fast mile or so run?

Thank you CD51. I am 6'2" with carrying 210lb for now. I had do dig a little into my old logs.

Here is my test run after very first BB for the Fast 5 from Ross forum logs. I didn't use smart watch back there:

7/22/16
TB BB: 8th week, Friday.
FAST 5 TEMPO

3 miles @23min 15sec
Average HR: 166 BPM, Max HR: 178 BPM.

And here is the data from TB forum for another Fast 5 done with about 80% effort.

8/1/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#1, Tuesday (75%)

Fast 5 Tempo Run

HR average - 176 bpm
Total Time - 28min

Data
Average stride length - 43 in
Max stride length - 54 in
Average cadence - 82 Steps/min
Max cadence - 92 Steps/min
Average Pace - 8:59 min/mi
Max Pace - 7:57 min/mi

Cheers!

Glad to see you are putting in work!

I gotta catchup to you!

Cheers mate

[Barkadion]

9/16/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Sunday

SE
KB ladder, 25lb
- Two-Hand Swing x2, 4, 6, 8, 10
- One-Arm Swing x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- One-Arm Thruster x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- Snatch x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
RI - 5min
x2

Qigong
Feet, knees, hips, shoulder blades, neck.

[Barkadion]

9/17/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Monday

E
Rucking, 20lb

Data
Average stride length - 32 in
Max stride length - 38 in
Average cadence - 60 Steps/min
Max cadence - 66 Steps/min
Average Pace - 16:30 min/mi
Max Pace - 13:04 min/mi
Distance - 3.63 mi
Total Time - 60 min

Qigong
Feet, knees, hips, shoulder blades, neck.

[Barkadion]

9/18/18
Block#18, Fighter Bangkok Green, OWT
Week#2, Tuesday

Rest day

Qigong
Feet, knees, hips, shoulder blades, neck.

[grouchyjarhead]

9/16/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Sunday

SE
KB ladder, 25lb
- Two-Hand Swing x2, 4, 6, 8, 10
- One-Arm Swing x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- One-Arm Thruster x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- Snatch x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
RI - 5min
x2

Qigong
Feet, knees, hips, shoulder blades, neck.

How was the ladder? Nice to see the rucking too!

[Barkadion]

9/16/18
Block#18, Fighter Bangkok Green, OWT
Week#1, Sunday

SE
KB ladder, 25lb
- Two-Hand Swing x2, 4, 6, 8, 10
- One-Arm Swing x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- One-Arm Thruster x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
- Snatch x2L/2R, x4L/4R, x6L/6R, x8L/8R, x10L/10R
RI - 5min
x2

Qigong
Feet, knees, hips, shoulder blades, neck.

How was the ladder? Nice to see the rucking too!

Ladder is a killer! Like it a lot. My hams are smoked..

I have a feeling that I might catch rucking bug.. My HR was kind of low, though. About 100ish as an average.. I would guess I need to think about either speeding up or go for more hills.. My legs are surprised with aching in unusual places.. It feels that some hidden muscles are waking up.
Rucking @ 4:30AM has it's magic! Feels great!

[Barkadion]

9/19/18
Block#18, Fighter Bangkok Green, OWT
Week#2, Wednesday

Lifts
BP - 4x5, 160
WCU - 4х5, BW
SSB Squat - 3x5, 180
RI - 3 min

Finisher
LWSW, 7.5/arm
LWSW, BW
Ab Wheel RO, 1x10

Qigong
Class tonight.