Hotel gym workout
DB press up to 50s
Random chins
Shrugs
Curls
10/20
Easy run 8.03km in 42:08
Scenic run through a nature preserve in Orange County. A lot more hills than I am used to made it a bit more challenging.
10/21
10km in 48:26 (WR!)
Was supposed to be an easy 11km run. Did first 5k in 25:19 and felt good so decided to keep a stronger pace. Ran the 2nd 5k in 23:07 including a 4:14 last 1,000m. Guessing I'm good for under 47:00 right now if I were to push myself.
Did realize I can get into the SMU stadium though. Might try to head there a couple times for some track workouts. It's about a 2.5mile run from my place.
Another fail of an easy run. Was 55sec faster through 8km than I was yesterday on my accidental 10k PR. Was supposed to run this at 5:12/km. My first 1,000m was exactly on pace then I sped up. Wasn't a struggle either makes me think I could run sub 47 pretty easily right now.
For the last 7 days I ran 40.72km or 25.3 miles. I think I can stack a lot of 25-30 mile weeks through November which should help improve my base. I'll try to do 1-2 of my 5 running days each week as speed or hill work.
Exercise 261
Climbing gym 2.5 hours
First time climbing since last Sunday.
Good news - didn't re-injure my back
Meh news - didn't send anything of note
Projected some V4's, did some lock off work and one-arm dead hangs as well. Tried campusing jugs on the system board but only got like 5 moves in every time. Probably won't get to climb again for another week, sucks.
Finally did a slow run correctly! Aided by the fact this was five straight days running for about 42km total or right around 25 miles. Should be taking two of the next three days off.
Travel got postponed a day so left work early to head to climbing gym. They had a junior competition this weekend and a lot of the problems were still up.
Exercise 263
Bouldering 3 hours
Sent a bunch of V3/V4 graded problems. Nearly flashed a comp V4+ but panicked on the last move and didn't get my second hand on the hold.
Did a half dozen or so 15-move circuits. No lower back issues today, hopefully putting that behind me. Will work deadlifts back in slowly.
Hotel is right next to an LA Fitness so grabbed a day pass and hung out with all the bros. Have not been to a commercial gym in forever. Quick observations are I really enjoy the high waisted yoga pant phenomenom and I actually saw a bunch of decent squats and deadlifts going on, refreshing.
Exercise 264
Paused incline bench
6x95
6x115
5x125
5x130
5x135
Did lock offs for 30-40sec in between sets but had to keep fighting bros for pull up bar space as they were attached to the cable machines.
Did some random back work throughout but am gonna try to go climb tomorrow and do some chin volume so kept it light. Lower back felt ok, not great during press work.
Was gonna do a long easy run but decided to scrap it and run some short repeaters. Haven't done this workout in 5 weeks felt good to open the stride up a bit.
Made it to a climbing gym in Houston. Although was quickly told they were resetting all walls for a comp on Friday. However they let me climb after and even though 50%+ of the walls were off limits I had the place nearly to myself.
Had a pretty good session. The setters told me they grade really tough and I'd agree with that completely. Their V3's would be V4+ in my gym. I sent a few of those.
Also made great progress on a V4 which would have been best send to date but could not finish off the final move.
One of the setters talked to make about a few concepts including crimps which give me tons of trouble. Need to work more on those for sure if I want to get consistently into the V5 level.
Was 50 degrees and breezy, not my favorite running weather but I'll need to get used to it for the next 4-5 months if I want to run in the morning. Got some gloves and a beanie but didn't wear them as I thought the conditions were going to be slightly better.
Come to the conclusion (again) that I need to up my calories (carbs). I've been averaging 3,20/day lately but that does not seem to be enough. Going to add an extra oats+when serving each day and bump to 3,500/day this week and see how I feel.
My macro breakdown is something like 450c/225p/50f so it'll be like 500/250/50 this week.
Easy run 8.14km in 40:55 (5:02/km)
Legs felt better than I thought they would after yesterday's run. Still this is way too fast and just unnecessary. Was on pace for 5:15/km through 3,000m but I keep speeding up for some reason.
This put me at 42km's for the week or just over 25 miles for the 2nd straight week. Two more weeks like this then a taper and 5k test before Thanksgiving. What I do there will shape my last 5 weeks of training in 2017.
Didn’t get to run Monday or Tuesday my VP was in town.
10/31
Exercise 269
Bouldering 2 hours
Sister gym had a comp last week and all those boulders were still up. I am convinced that their competition grade boulders are more in line with typical grading I see at other gyms.
Flashed some V3’s and got shut down on a couple V4’s that were super strength oriented problems. Could not figure out the lash move on one.
Never felt good throughout. Four days in a row of running plus it was 20 degrees warmer than it has been lately. Probably my worst run to date in terms of how bad I felt afterwards.
