Had some stomach issues again yesterday.

May 23rd:
OHP:
35kgx5
40kgx5
45kgx10

squat:
85kgx5
97,5kgx5
110kgx5

May 24th:
run: 8,01km 57:24 7:10min/km
My heartrate monitor was a little off for parts of this run. AvgHR should have been around 160. This was too fast for an easy run, but to short for a long run, so I am not sure how to classify it. I enjoyed doing it, however.

May 25th:
interval run: 6,65km 48:34min (2km warm-up; 5x400fast/400jog; 1km cool-down)
avgHR: 153 intervals: 1:54,9/1:53,1/1:58,4/2:08,8/2:00,6

May 26th:
bench:
55kgx5
62,5kgx5
72,5kgx7

deadlift:
85kgx5
100kgx5
112,5kgx7
I did this workout in the evening after helping a friend to move house and carrying around stuff for seven hours, so I am happy that I was able to do this at all, even though the numbers are going down.

May 27th
bodyweight: (7-day average) 88kg (+0,5/-2,0)
I expected a small increase and as it is already trending down again, I am not worried.

long run: 15km 1:56:13 7:45min/km
avgHR: 156
My heartrate was a lot higher than before, but it was already rather hot outside so I am just happy I was able to finish at the pace I wanted and the running itself didn't feel more stressing than before.

May 29th:
easy run: 8km 1:00:55 7:37min/km
avgHR: 157
Actually not that easy because of the heat. My training plan called for increasing this to 10km, but given that it was already 27 degrees celcius (80F) at 10 in the morning, I decided not to run longer than an hour.

May 30th:
OHP:
37,5kx3
42,5kgx3
47,5kgx7

squat:
90kgx3
102,5kgx3
117,5kgx3

pendlay rows:
55kgx10,10,10

Felt super weak today.

May is done and these are the running data so far this year:
January: 56,5km
February: 51,2km
March: 26,4km
April: 84,5km
May: 100,6km
I guess I will be a little below 100 in June as I will run the 5k in two weeks and next weeks long run will be 11-12km because of that.

My bodyweight was at 86,6kg this morning, so my goal for June is to get below 85kg.

June 1st:
interval run: 6,65km 47:06min (2km warm-up; 5x400fast/400jog; 1km cool-down)
avgHR: 154 intervals: 1:52,2/1:56,9/1:54,4/1:56,7/1:54,9
Will do six intervals next week.

June 2nd:
bench:
60kgx3
67,5kgx3
75kgx6

deadlift:
95kgx3
105kgx3
117,5kgx7

overhead squat:
40kgx8,8,8

dumbell curls:
12,5kgx8,8,11

June 3rd:
bodyweight: (7-day average) 87,6kg (-0,4/-2,4)
Had a little too much food on Friday and Saturday night, but as my lifts are getting weaker, I don't want to cut too strictly anyway. Goal of 85kg by July 1st is still on.

long run: 16,15km 2:07:59 7:56min/km
avgHR: 141 elevation gain: 30m

Was a little slower than last week. I didn't feel that great before running, but during the run it was much better than the last long run (also a lot cooler).

June 5th:
run: 9,92km 1:11:22 7:12min/km
avgHR: 152

This was again hard to classify. Tried to run @150bpm, but went a little above from km 4 to7. My goal was to run km8 @6:00. Managed to do it @5:36 and kept up the pace for a few hundred meters. The rest was cool-down. I met someone in the street, so I stopped and said hello 80m before finishing the 10k

June 6th:
OHP:
40kgx5
45kgx3
50kgx6

squat:
97,5kgx5
110kgx3
122,5kgx1

pendlay rows:
55kgx10,10,11

Even though I did one less rep on the OHP-AMRAP set, this was the first lifting workout in weeks where I felt really good and strong while doing it.

June 8th:
interval run: 6,00m 42:07min (2km warm-up; 5x400fast/400jog; 400m cool-down)
avgHR: 156 intervals: 1:46,7/1:52,1/1:54,6/2:03,4/2:07,6

Even though I did this in the morning, the sun was already rather brutal. Before I started I had planned to do a sixth fast round, but I skipped that and even cut the cool down short.

June 9th:
bench:
62,5kgx5
72,5kgx3
80kgx2

deadlift:
100kgx5
112,5kgx3
125kgx3

overhead squat:
40kgx9,9,12

dumbell curls:
12,5kgx9,9,12

I am not happy about this workout, especially after the one the day before yesterday. I forgot to wait between the bench sets and would most likely have been able to squeeze out one more rep that way, but that still would have been one rep below my set four weeks ago and two below February.
Both were at a higher bodyweight, but after having listened to the programming episodes of the barbell medicine podcast I am not sure whether this is just influenced by the cut or whether I should also change my program.
Since I am going to run the 5k next Sunday, I will do the deload week of the 5/3/1-template next week and then read up on the "The Bridge" program by the barbell medicine guys. Fortunately I'll have some more time during the summer, so I may be able to add an extra lifting day for a few weeks.

June 10th:
bodyweight: (7-day average) 86,9kg (-0,7/-3,1)


long run: 11,01km 1:25:30 7:46min/km
avgHR: 136
Felt very easy.

June 12th:
OHP:
22,5kgx5
27,5kgx5
32,5kgx5

squat:
52,5kgx5
65kgx5
77,5kgx5

pendlay rows:
55kgx11,11,10

June 13th:
easy run: 7km 52:34 7:30min/km
avgHR: 136 elevation gain: 36m

June 14th:
bench:
35kgx5
42,5kgx5
50kgx5

deadlift:
52,5kgx5
65kgx5
80kgx5

June 16th:
meant to do a short and easy run of 20 minutes and do some sprints afterwards. Instead I took a brisk walk for an hour, teaching my son how to ride his bike and then did the sprints.

June 18th:
5k race: 29:25 5:48min/km
avgHR: 170

I am not sure how happy to be about this result. Getting below 30 minutes was sort of my minimum goal, but I hoped to beat my 5k result from last year in this race by 5 minutes, which would have been 28:30. I'll have to think about whether to try another 5k before the half-marathon in October or whether to try for a new PR after that.
My splits were all below 6:00, so at least I seem to have paced myself correctly.

Mixed up the dates for the last entry. That was June 15th and 17th, respecitvely.
Also I forgot to log my
bodyweight: (7-day average) 86,7kg (-0,2/-3,3)

I guess I'll be up a little tomorrow as I snacked and drank a little too much after the race and with the World Cup game today. The monthly goal of 85kg should still be alive however.

June 19th:
OHP:
37,5kgx5
42,5kgx5
47,5kgx7

squat:
85kgx5
100kgx5
112,5kgx5

Didn't do pendlay rows today since I've had some problems with my lower back since the 5k race. They are almost gone by now, but I didn't want to risk anything.

June 20th:
easy run: 8km 1:03:18 7:54min/km
avgHR: 135

June 21st:
run: 8km 55:48 6:58min/km
I meant to do 2km warm-up and 1km cool-down for this run and keep my HR between 150 & 170 for the rest. But as my HR-monitor seemed to not work correctly, I tried to keep my pace below 7:00 for that part.

June 22nd:
bench:
57,5kgx5
65kgx5
75kgx5

deadlift:
90kgx5
102,5kgx5
117,5kgx5

overhead squat:
40kgx10,10,12

dumbell curls:
12,5kgx10,10,12

Bench press seems really pathetic. Maybe my setup wasn't that great, but even 65kg already felt far too heavy.
Listening to the barbell medicine programming podcasts, I thought about doing assistance exercises. The overhead squats should help both squat and overhead press, whereas the pendlay rows should help with deadlifting.
As I am leaving for a two week holiday in two weeks where I won't be able to lift with barbells at all, my plan is to start doing push-ups every second day starting tomorrow to do some bodyweight assistance for bench pressing and then try to see whether I can add a third lifting day, where I just do some kind of bench press variety.

June 24th:
long run: 16km 2:05:04 7:51min/km
avgHR: 135 elevation gain: 33m

Forgot to write down my weight so here it is for today:
June 25th:
bodyweight: (7-day average) 87,3kg (+0,6/-2,7)
Not happy with this, and I will definitely miss my monthly goal, but I'll try to make sure, that the month as a whole trends in the right direction at least.

June 26th:
OHP:
40kgx3
45kgx3
50kgx6

squat:
92,5kfx3
105kgx3
117,5kgx3

pendlay rows:
55kgx10,10,12

Before I started the workout I already felt pretty tired, but that changed while doing it. The final set of squats felt like I had two or three more in the tank.
Let's hope the last bench workout was just a fluke. But I just noticed I haven't been doing the push-ups that I meant to. Will change that tomorrow and also log them here to keep myself accountable.

June 27th:
run: 10km 1:16:22 7:38min/km
avgHR: 152
This was meant to be an easy run, but as I had to run in the early afternoon and it had already gotten rather hot, my legs felt comfortable with the pace, but my heartrat was about 10-15 beats above what I would have expected for my pace.

June 28th:
hill run: 7km 50:48 7:15 min/km
avgHR: 158 elevation gain: 38m
I started this with a flat part and the hilly part only came in the second half. After yesterday I felt really exhausted. So I cut this short by 1km and skipped two of the hills. Hopefully next week I'll do 8km with around 100m of elevation.
This was also the first day I had off from work, so I had a nice. leisurely breakfast before running. But at 10AM it was already rather hot. If it stays this hot, I'll have to get up/ start running earlier.

Forgot to log that I was finally motivated enough to start doing push-ups in the morning:
push-ups: 25-20-12-12-12 = 81
I will stick to 5 sets with two minute breaks in between to not make this take too long. My first goal is to get to 100+reps total.

June 30th:
bench:
3x60kg
3x70kg
2x77,5kg

deadlift:
3x90kg
3x110kg
5x122,5kg

Happy with the deadlift, not so much about bench...
July 1st:
bodyweight: (7-day average) 86,9kg (-0,4/-3,1)
My scale failed to save one day which was a little higher, so probably more like 87kg. I am really not that happy with how my bodyweight has been doing in June. At least my bodyweight is down to 85,4kg today after yesterday's long run. I wanted my goal for July to just be maintenance, as I am going on a two week holiday with my family, but I'll just try to go for 85kg before I leave, then try not to gain more weight than I can lose after coming back.

push-ups: 25-20-12-12-14 = 83

long run: 17km 2:14:37 7:55min/km
avgHR: 150
this felt a lot more stressfull than last week's long run. Still happy that I was able to finish it and mostly keep the pace flat (indvidual kms were between 7:34 and 8:08)