July 21st:
I wanted to do a recovery run of 30-40 minutes. Went for a bike tour with my family instead. Was around 60-70 minutes and very slow as my seven year old daughter went along.
July 27th:
running while pushing baby jogger:
30min 3,79km 7:55min/km
avgHR: 136
I wanted to run for 40 minutes, but as I hadn't been running while pushing the baby jogger before, it felt quiet uncomfortable, so I cut the run short a little.
July 28th:
bench: 68,5kgx5,5,9
I really felt like I got a good position and some leg drive on all three sets.
squat: 100kgx5,5,7
This is the second set.
It's been a while since I recorded my squat, but I am happy with the form. I remember that I felt like I was going down too far forward on the third rep and you can see that it is more difficult to get up than the other reps.
Any thoughts/ advice? hanging leg raises: bwx12,9
August 3rd:
easy run: 35min 4,69km 7:28min/km
avgHR: 144
I thought I was running faster than I was, but I had a headache in the afternoon, so maybe my body wasn't fully ready for running, even though I felt rested when I started.
August 5th:
long run: 70min 8,86km 7:54min/km
avgHR: 143
This was a little strange. For the long runs, I just run at a speed that feels really comfortable. My pace seems to have slowed down over the last few weeks by about 20seconds per km, but I still felt really fresh at the end of the run.
I think I'm going to drop the second squat session, as I already did this week due to time constraints and if that doesn't help, I'm going to stop increasing the weight for squats and just do three sets at 100kg or even 90kg. We'll see.
This plan is only for a few weeks anyway, as I am leaving for a three-week trip in the middle of September. I won't be able to lift during the trip and mostly likely not run as much. My plans are to run a 5k in two weeks and a 10k the day before I leave. If I feel that I have trained enough on my trip, I am going to try to run another 10k on October 18th and then reduce the cardio and focus on weightlifting some more.
August 7th
OHP: 47kgx5,5,7 squat: 90kgx7,7,9
Even after a rest day my legs felt weak while warming up, so I decdided I will stay at squatting at roughly my bodyweight for a while. I'll go for three sets of eight next week. pendlay rows: 55kgx8,10
August 8th:
I had a headache, so I took an extra rest day and will skip my third weightlifting day this week.
August 9th:
hill run: 45min pace ~7:40 (gps wasn't working properly for the first km or so)
elevation gain: 92m avgHR: 149
August 10th:
easy run: 40min 5,34km 7:30min/km
avgHR: 140
Didn't get to lift on Friday as I went for a weekend trip with my family, but I got a long run in on Saturday morning:
August 12th:
long run: 1:20h 10,12km 7:54min/km
elevation gain: 146m avgHR: 142
I took this weekend off from paying attention to my diet and didn't get to weigh-in this morning, as I only just arrived. Tomorrow morning will most likely be abysmal, but I have no regrets after spending a great time with my wife, children and some friends.
This means I will totally blow my goal of running the 5k below 90kg next week, but I'll try to get in a decent week and set new weight goals after that.
forgot to update the tread: August 14th:
weight: 93,0kg (+1,7/-24,2)
Two days later I am already back below 92kg so most of this was water and as I said, I don't regret the weekend.
hill run: 45min 5,77km 7:48min/km
elevation gain: 135m avgHR: 149
tried a new course and the middle part was a lot steeper than I had anticipated. Still felt great.
My plan for the rest of the week looks as follows:
Tue: rest (done)
Wed: OHP + light squats+ pendlay rows
Thu: 20-30min run
Fri: Rest
Sat: 5k
Sun: bench+deadlift+db curls
Next week I intend to start doing push-ups in the morning again.
Because I have a light cold, I skipped lifting altogether this week and went for a short run today:
23 min 3,11km 7:23min/km
avgHR: 139
I had a three minute stretch in the middle, where I tried to run at my intended race pace and ended up running 6:00min/km. I will still try to start the 5k at 6:30 and see whether I can run the second half a little faster.
I am very happy with my result, as I beat my last official race in June by more than two minutes and my "training 5k" from last month by more than a minute.
I will wait for my bodyweight tomorrow morning and than set new goals for the next four weeks, as I am leaving for a three week trip to the USA on September 18th.
August 20th:
bodyweight: 89.9kg (-3,1/-27,3)
My scale seemd to be malfunctioning today. First I got different results between 86 and 88 kg. After resetting it, it showed 89,9kg which seems plausible as I was at 90,8 yesterday.
So setting a new weightgoal seems difficult, but I'll go for 87kg on September 17th. On the 18th I'll be leaving for the USA for three weeks and I am not sure whether I will be able to go running and am not sure about the food, so I guess I'll set my goal to not gaining any weight in those three weeks.
My schedule for the next four weeks is going to look like this:
Day1:
hill run 45 minutes
speed varied by the way I feel
Day2:
OHP/ squat
Day3:
speed run: 2km warm-up/ 2,5km@160-170bpm heartbeat/ 2km cool-down
I will try to add one km to the faster part to get to~ 60 minutes after three weeks.
Day4:
rest
Day5: bench/deadlift
Day6:
long run: 90minutes @7:30-8:00min/km
Actually I'll only do the long run for three weeks and do a 10k on day6 of week4, so the "speed run" will also be replaced by easy 25-30 minutes. I'll switch things around for week 1 a little as I want to do my long run on Friday.
August 21st:
hill run: 45 min 5,75km 7:50min/km
elevation gain: 151m avgHR: 150
August 23rd:
OHP: 45kgx5,5,6
Since it had been almost two weeks since my last OHP-workout, I decided to go a little lighter.
squat: 80kgx5,5,5
Same with squats and since I wanted to go running the next to days, I went extra light.
August 24th:
tempo run:
2km at an easy start (140bpm); 2,5km @160-170bpm; and 2km at the speed of the first part;
45min 6,57km 6:51min/km
avgHR: 154bpm
heart rate didn't go down that much in the cool-down part. Next time I will probably just do ~1,5km of warm-up and cool down.
August 25th:
long run: 90min 12,14km 7:28min/km
avgHR: 154
This was a charity run. I tried to stay below 7:30min/km for the first hour and was able to keep up that pace for the rest of the time. However my heartrate kept rising. Maybe that was just the sunshine. I'll try to keep my long run at 90 minutes and stick to that pace.
August 27th:
My new scale seems to be broken as it fluctuates for more than 3kg when stepping on it in the space of a few minutes. I guess I'll have to return it. bench: 70kgx5,5,5
Was already very close to failure here.
deadlift: 90kgx12
I am not sure about form, but this seems to not have suffered at all from taking a break.
160-170 was my goal heartrate for the fast part. Went a little over for the third kilometer (avg:175), but was still able to stick do my regular breathing pattern of four steps in/ four steps out.
September 1st:
Didn't weightlift yesterday because of a migraine attack. I went running today and will do the bench/DL-workout tomorrow. long run: 90min 12,23km 7:22min/km
avgHR: 142
My pace was between 7:25 and 7:40 for the first ten kilometers. km7 & 8 were the slowest. After 10k I went to my intended starting pace for the 10k-race in two weeks, so below 7:00min/km. Km 11 & 12 were 6:39 and 6:36 respectively. Before that my heartrate didn't go above 150. I am very happy with today's run.
