My wrist has been hurting all week, so I didn't lift at all. It has gotten better, but I still feel it when doing things like opening heavy doors. I'm not sure whether I should do squats, so I skipped them too. But I stuck to running.

May 23rd
running: 26min 3,45km
pace: 7:32 avgHR: 143

May 25th:
running: 23min 3,13km
pace: 7:22 avgHR 147

May 26th:
a walk in the woods: 1h12min 6,12km
elevation gained (total) 196m avgHR: 119

May 28th:
running: 26min 3,61m
pace: 7:13 avgHR:157

weight: 98,3(+1,0/-18,9)
Yesterday was my cousins wedding and even though I wasn't able to lose much weight before, I still thought this would be a good cheat day. Otherwise I was around 97kg for the whole week.

I unloaded several crates of beer from my car yesterday and my left wrist still hurts a little. I might bench just the bar this week to see how that goes.

Anyway, here are this weeks acitivities:
May 31st:
running: 30min 4,07km
pace: 7:22 avgHR: 152

June 1st:
running: 26min 3,37km pace:7:43
elevation gained (total): 29m avgHR: 147

June 4th:
running: 28min 3,71km pace: 7:31
elevation gained (total): 30m avgHR:148

I decided to have one weekly run with small hills, now that I am running >30min. Moved it to the first run as this seems to make more sense. After the race on June 18th I will put my long run last to hace a more recovery oriented run in between.

weight: 95,8kg (-2,5/-21,4)
being on the good side of variance feels great.

I haven’t updated this thread in a while, but as I haven’t done any weightlifting workouts at all (my wrist hurt until last week and I didn’t want to start lifting again the week before my 5k race) I didn’t feel to motivated to log my running workouts.
So here it comes:
June 8th:
running: 28min 3,72km pace: 7:32min/km
avgHR: 144bpm

June 10th:
running: 40min 5,58km pace: 7:10min/km

June 11th:
a walk in the woods: 60min 4,12km
elevation gain (total): 262m avgHR: 109
This was just the walk uphill. I didn't log the downhill part.

weight: 97,2kg (+1,4/-20,0)
Had a mostly breakeven week and caught the bad side of variance and a late dinner on the 10th.

June 12th:
running: 30min 4,00km pace:7:30min/km
avgHR: 142

June 16th:
running: 14min 1,74km pace: 7:56min/km
avgHR:127

Ran 1,2km with my seven year-old daughter and then did the rest at my intended race pace. Meant to get in one more workout, but couldn't find the time.

June 18th:
weight: 94,6 (-2,6/-22,6)
Exactly met my goal of getting below 95kg by the day of the race.

5k race: 33:34 4,94km (according to my vivactive HR) pace: 6:47min/km
avgHR: 174bpm maxHR:190bpm

The had intended to start between 6:30 and 7:00 on the first kilometer and ended up a little too high at 6:22. Felt pretty good, but the sun was pretty brutal and after 2km I already felt a lot worse (6:30), so I decided to slow down and it stll felt pretty hard. The pace for the other kilometers were: 6:57/7:11 and 6:57. I think I could have been a lot closer to 32min if it hadn't been for the heat.

Overall it was still a great experience and I am looking forward to running in another race in August. I am not sure, whether I want to do 5k again or go for 10. I'll decide two weeks before the race and just increase my weekly mileage until then.

My plan is to run three time a week from now on (one with a few hills, one easy run and one long run) until I've got my long run at 60 minutes and then add another easy run to my training schedule. I also want to start lifting again, and will got with restarting GSLP on Tuesday. I'll start at 60kg for squat and deadlift, 40kg for the bench press and 30kg for OHP. When those get heavier again, I'll probably move to lifting two days a week.

June 19th
running: 30min 3,71km pace:8:06min/km

Did a very easy run today to relax a little. Maybe I should have kept it closer to 25 minutes, as it didn't feel that relaxing anymore at the end, but I felt I was too far from my car to stop running.

June 21st
running: 30min 4,11km pace:7:18min/km
elevation gain: 43m avgHR: 151

June 22nd
I was finally able to lift again.
bench: 50kgx5,5,17
I guess I can do a 5kg jump here.
squat: 60kgx5,5,12
I guess I could have done some more reps, but I had had a headache in the morning, and didn't feel comfortable going all out.
pendlay rows:30kgx10,12

June23rd
running 40min 5,23km 7:39min/km
elevation gain: 18m avgHR:147

didn't get in a second weighlifting workout this week, so I'll do deadlift/squat/deadlift next week before going back to a more standard GLSP programming.

June 25th:
weight: 94,4kg (-0,2/-22,8)
bought a new scale where I seem to weigh around 0,8-1,2kg less than on the old one. So technically I gained a little weight. But I'll log the new one from now on, so technically the total loss will be ~ 1kg less than it says, but I won't retractively change the numbers for weeks in the past.

still June 25th:
running: 32min 4,25km 7:32min/km
elevation gain: 42m avgHR:144

June 27th:
OHP: 30kgx5,5,16

deadlift: 60kgx15

dumbell curls: 7,5kgx10,13

June 28th:
running: 32min 4,23km 7;34min/km
avgHR:145

ran after a big dinner, so running literally felt "heavier".

June 29th:
bench: 55kgx5,5,14
I guess I can do another 5kg jump here.

squat: 65kgx5,5,15
I will stick to 5kg jumps here as well.

hanging leg raises:
bwx8,8

Nice. I wish I would have the courage to that.

? Don't see where courage would be involved. Are you sure you replied to the correct thread?

Anyway:
June 30th:
running: 45min 6,07km 7:25min/km
avgHR: 144

July 2nd:
weight: 94,0kg (-0,4/-23,2)

OHP:35kgx5,5,12
I'll switch to 2,5kg jumps until my third set drops to 9 or less.

squat: 70kgx5,5,12
I guess I still could have done some more reps on the third set, but running seems to be enough cardio for my legs. I will keep to 5kg increases here, and continue squatting twice a week for a while.

pendlay rows: 35kgx12,15
I guess I can do 40kg next time.

July 3rd:
running: 35min 4,93km 7:06min/km
elevation gain: 68m avgHR:155

My running plan is to run one hill run, where I try to go a little faster if possible and one slow shorter run and one (slow) long run and add ~10% total distance every week. I might try to add a fourth recovery type run in a few weeks and change back to lifting twice a week if I stall again on squats.

July 4th:
bench: 60kgx5,5,12
Switching to 2,5kg increases.

deadlift: 70kgx12
Switching to 5kg increases. As I only deadlift once a week, this will mean rather slow progress, but I'd rather be progressing for a longer period of time than have my form break down and not notice.

dumbell curls: 8,5kgx12,10
Will stay at this weight until I can do 12 reps for both sets. I wait only 2 minutes between sets of assistance work, but as it is only supposed to be assitance I'd rather stay at a weight where I can do two sets rather quickly than wait for a long time.

Thinking of assistance work this is my workout routine now:

Day 1:
bench/OHP
squat
pendlay rows

Day 2:
hill run (short => increase by 2-3 minutes every week until I reach 45 minutes)

Day 3:
OHP/bench
deadlift
dumbell curls

Day 4:
recovery run (short => increase by 2-3 minutes every week until I reach 45 minutes)

Day 5:
bench/OHP
squat
hanging leg raises

Day 6:
long run (increase by 5-10 minutes every week until I reach 90 minutes)

question for people reading this thread (if any):

When squatting twice a week becomes too much, I might deadlift on day 5 and do bench/OHP + 30 min run on day 3. Does it make sense to keep the assistance workout this way or should I do pendlay rows on the days I deadlift? In multiple day splits you often seem to have lifts grouped by muscles used, but SS + GSLP seem to intentionally mix this up, so I am a littly confused on that I should do here.

July 5th:
I went running, but I messed up with my watch and missed a part in the middle of my run. So I was only able to roughly reconstruct these numbers:
34min 4,5km 7:35min/km
avgHR: 140-145

July 6th:
OHP: 37,5kgx5,5,12

squat: 75kgx5,5,12

hanging leg raises: bwx8,8

July 7th:
running: 51min 6,81km 7:29min/km
avgHR:154

July 9th:
weight: 94,0 (+/- 0,0/-23,2)
A sideways trend seems to be developing. I will have to see whether things are just slowing down or whether I will have to change things up a bit.

bench: 62,5kgx5,5,10

squat: 80kgx5,5,13

pendlay rows: 40kgx12,15

At least these weights seem to be going in the right direction.

July 10th:
running: 37min 5,24km pace:7:04min/km
elevation gain: 53m avgHR: 151

Added an additional hill in the middle of my "hill course" so I ended at the bottom of the final hill which I live on.

July 11th:
OHP: 40kgx5,5,10
I'll stick to 2,5kg increases, until my AMRAP set is in the double digits.

deadlift: 75kgx12

dumbell curls: 8,5kgx12,12

July 12th:
running: 37min 4,88km 7:35min/km
avgHR: 145

July 13th:
bench: 65kgx5,5,9

squat: 85x5,5,11
To my surprise, there seems to be room for another 5kg increase.

hanging leg raises: bwx10,8

July 14th:
long run: 60 min 7,78km 7:43min/km
avgHR: 147
Legs felt heavy for the first few km, but I guess that is partly because it's the sixth workout without a rest day. Felt fine after a while.

July 16th:
weight: 93,2kg (-0,8/-24,0)

OHP: 42,5kgx5,5,9

squat: 90kgx5x5,12
Very good progress on squats. I will skip squats for my workout on Thursday, as I want to run a 5k on Friday.

pendlay rows: 45kgx12,11

July 17th:
hill run: 40min 5,44km 7:22min/km
elevation gain 59m avgHR: 151

July 18th:
bench: 66kgx5,5,8

deadlift: 80kgx11

dumbell curls: 10kgx8,8

July 19th:
5k: 32:20 6:29min/km
avgHR: 160

This wasn't an official race and I just ran this on my own. I had intended to do it on Thursday, but this way I will still be able to squat tomorrow.


My km-splits were: 6:48 6:30 6:36 6:31 and 6:01. I am going to run in a race in one month and I intend to start this out at a 6:30 pace and then see how things go.

July 20th:
OHP: 43,5x5,5,7

squat: 95x5,5,9
time to got to 2,5kg increases

hanging leg raises: bwx8,8
I am really not happy with these as I think my form is still bad and there is no easy metric to judge improvements. Any advice on alternative exercises?