A journal of non-negligible strength gains
Users viewing topic: & 1 Guest
12345678910 ... ... 7879808182838485868788
| macroth |  | ... | 30-08-2021 @ 13:55 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | My younger sister is in the country, first time seeing her in almost 2.5 years. This week-end we had a go at parts of the race course we'll be doing in two weeks. Saturday: 11.5k/685mD+ Sunday: 16k/900mD+ This morning: 6k row | ||
| macroth | | ... | 01-09-2021 @ 11:19 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 01.09.2021 @ 16:25 PM by macroth Yesterday was the last day of a year-long challenge including all the ranking pieces, and naturally I hadn't done the 1/2 and full marathon yet. I figured I would do both in one, with a faster first half, and also improve my score over 60' a bit. Basically do a "fast" 1st hour, then slow down a bit, and slow down some more after I hit 21097.Things went to plan, more or less. I was always thinking ahead to the next "goal", so I was a bit cautious and some extra water/fuel breaks in the first half that I wouldn't have taken if I was doing a standalone hour or HM. The worst part by far was the butt pain after 25ish km. I should have had some bubble wrap ready to put on the seat, but for some reason I thought I wouldn't need it. I also got some blisters on my hands, but that was more manageable. Actual scores: 1h-15671m (1:54.9/500m) HM-1h21:21 (1:55.7) FM-2:51:58.5 (2:02.2) Rowing paces (without the breaks) were closer to 1:52/500m for the first hour, 1:54/500m from 15.7k to 21k, and 2:03/500m for the second half. Of course, it turns out the rules say you must do each piece separately, so my 1h and HM scores went out the window and I could have done an easier/steadier/faster effort on the FM.  My butt is still sore 24h later, but the rest of me is fine. | ||
| jt | | ... | 01-09-2021 @ 15:39 |
 old age traveller Member 332, 7865 posts | Thats a super FM, I found sitting on a cold rock helped (the next day butt pain that is). I have a piece of foam I sit on, it helps a bit. | ||
| macroth | | ... | 04-09-2021 @ 08:53 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks, jt. It's taken 4 days for the pain to go away, but I've been able to row a bit with bubble wrap on the seat. Nothing much worth reporting, but this low rate ladder on Thursday was fun: Time Meters Pace S/M 13:09.2 3,500m 1:52.7 18 2:52.8 700m 2:03.4 14 2:41.4 1,400m 1:55.2 16 2:36.2 2,100m 1:51.5 18 2:31.9 2,800m 1:48.5 20 2:27.0 3,500m 1:45.0 22 I also went up and back down the mountain with my sister that evening, as part of our prep for next week-end: 4.7k/600mD+/1h11 | ||
| macroth | | ... | 06-09-2021 @ 11:09 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday evening : short conditioning workout (row, burpees, skierg) Sunday at dawn: up and down the mountain with a small group (I wasn't the slowest, but it was hard work keeping up uphill AND downhill), 9k/1000mD+/1h51 Sunday midday: easy hike along a river with the family, 4k/picnic/4k, beautiful weather and scenery. This morning: very easy 5k row, trying to loosen up my quads. | ||
| macroth | | ... | 10-09-2021 @ 08:24 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some more easy rowing and running over the past few days. Tomorrow: 45km, 2800mD+ with my younger sister. Forecast is sunny and mild, should be a nice little jaunt. | ||
| macroth | | ... | 10-09-2021 @ 08:24 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 20.10.2021 @ 13:33 PM by macroth DP | ||
| macroth | | ... | 14-09-2021 @ 17:32 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Trail race recap Numbers: 47km 2700m D+ 8:33:07 (including 30-40' spent at the 3 feed stations), the winner finished in 5:04 186th/357 overall at the finish line (388 at the start) 22nd/52 M1 finishers (57 at the start) It was a beautiful day out, sunny but not too warm. I paced myself reasonably well, but the long, steep, rocky downhills did a number on my legs and feet nonetheless. The long, steep, rocky uphills didn't feel nearly as bad. There weren't many flat sections for plain regular running, which was just as well as I'm lacking in mileage this year. I managed to eat and drink enough and had plenty of energy at the end, but my legs were hammered. So overall, I'm pretty happy with how it went performance-wise. My sister was supposed to run with me, but she was sick all week.  She joined the rest of my family in cheering me on at a couple of feed stations, and ran the last mile or so with me, as did all three of my children (12, 8 and 4; the youngest I had to carry for 100m or so) - highlight of the day for sure.It's been 3 full days now, and my legs are almost back to normal, which means I should be getting back to training, but for what? Hyrox Basel just got postponed to March. I guess I'll keep running mostly (maybe another long race in October, then a couple more before Xmas?), and preparing for rowing and skiing season. | ||
| macroth | | ... | 15-09-2021 @ 12:39 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 22.09.2021 @ 09:04 AM by macroth In related news: 85.2kg on the scale this morning. Getting smaller and weaker by the day!  | ||
| macroth | | ... | 22-09-2021 @ 09:20 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Still mostly short/easy rows and runs this past week. Yesterday I slipped in a 4' TT on the skierg and managed 1159m (1:43.5/500m) with a bit left in the tank, a life time PB apparently. There's definitely a few soft scores on my skierg resume. Running/rowing/skiing seems to be the confirmed plan for the foreseeable future, with a mix of strength/mobility to round things out. | ||
| macroth | | ... | 23-09-2021 @ 11:09 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: - A snappy 7.5k row @1:54/500m - 50 minutes' worth of burpees, running, rowing and skierging (easy pace, although burpees get my HR going regardless) - Bike to work 12k/28' (1st time in the office since late June, I think). I'll be cycling back home soon, and that will be plenty for the day. | ||
| danbaseley |  | ... | 23-09-2021 @ 12:44 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4475 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | I have always found running downhill brutal. I remember seeing this world record race for the fastest running mile ever - it was on a steep hill in Yorkshire, I think. The guy who won said his feet were in agony by 1200 metres from slapping the ground so hard. | ||
| macroth | | ... | 23-09-2021 @ 18:20 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | danbaseley said:I have always found running downhill brutal. I remember seeing this world record race for the fastest running mile ever - it was on a steep hill in Yorkshire, I think. The guy who won said his feet were in agony by 1200 metres from slapping the ground so hard. I used to be pretty good at it, when I was 10kg lighter with quicker feet and better reflexes. But not "fast mile down a steep hill"-good, that sounds awful! | ||
| macroth | | ... | 27-09-2021 @ 10:36 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 27.09.2021 @ 10:36 AM by macroth Friday: easy 20' rowSaturday: BARBELL LUNGE 10/leg x50,60,65,67kg. Three days later, my glutes/hams are still crying for mercy WEIGHTED PULL-UPS + RING DIPS — E2MOM 5x12,16,16kg / 5x 8,8,8kg KNEES OVER TOES CALF RAISES (basically bent knee, leaning againt the wall) - 30X1 3x15/leg Cardio: 8x2' on/2' off of KB thrusters+double unders, KB cleans+burpees, clean pulls+box jumps, rowing. Sunday: 1k row (3:20), a few 100m sprints (best 15.8s). Legs totally fried from Saturday. | ||
| macroth | | ... | 27-09-2021 @ 16:29 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: 5.5k run At lunch: Sumo Back squat (1s pause) 3x10x60kg. Legs still wrecked. 2x (3x1'row/1'burpees/1'ski/1'rest) Morning/evening: bike to/from work 12+12k | ||
12345678910 ... ... 7879808182838485868788