I noticed the last logged workout was actually on September 2nd. September 3rd:
bench: 71kgx5,5,5
deadlift: 95kgx10
dumbell curls: 10kgx12,8
September 5th:
hill run: 48min 6,23km 7:43min/km
elevation gain: 160m avgHR: 152
Had one very long downhill stretch and my back started hurting.
September 6th:
OHP: 47,5kgx5,5,6 squat: 85kgx5,5,8 pendlay rows: 50kgx12,12
I am not sure about weightlifting next week as my first 10k race is scheduled for Friday evening. After that I'll leave for a three week trip, so I won't be doing too much weightlifting for a month. I will set new goals when I'm back, but the winter will definitely be more focussed on weightlifitng and not have as much running.
Congrats on hitting your initial 100kg goal! What is your ultimate goal weight, 81kg?
Awesome on the running and heart rate as well. My heart rate was 147bpm just from walking and lifting weights and I only weigh about 9kg more than you do right now. I'm actually shocked at your ability to run so much.
Thanks. I'm happy to know someone is reading my log.
I'm not so sure about my goal weight right now, especially since my scale is broken and I've just sent it in to Garmin to have it repaired/ get a new one.
My initial goal was to be @85kg by the middle of October and then reduce the running in favor of more weightlifting. I wanted to give myself a 5kg "buffer" to eat at a small surplus while lifting.
If I don't hit my weight goal, I'm still going to switch my program, but start it at a small deficit. I'll set a new weight goal in spring, when I switch back to running more.
I think the heartrate (and knees as well) are just a training effect. I started small and have slowly increased to Running ~180 minutes a week.
September 7th:
long run: 95min 12,7km 7:29min/km
avgHR: 143
I felt great most of the time. Managed to keep my heart rate under 140 for most of the first half and under 150 for the rest.
I did my long run on Thursday as I am running the 10k next Friday and wanted to have more recovery/ tapering time.
As still felt a little too sore from the long run, I took Friday as a rest day.
September 9th:
Bench: 72,5kgx4,5,5
I feel like I only had a good setup for the last set. Normally I would just reset, but as next week will be my last bench press workout before the long trip, I will just try 72,5kg again instead.
Deadlift: 100kgx10
It seems like I am not tight enough for the first few reps as my hip moves around a little, but that seems to get better on the later reps. I had tried to not overextend my head as much in the beginning and forgot to do that with the later reps. Maybe that has something to do with it.
Compared to my deadlift videos from a few months ago, I am doing the descent a lot faster, but I am also taking shorter breaks between reps.
Any thoughts?
Dumbell curls: 10kgx12,10
September 10th:
tempo run: (1,5km warm-up, 3,5km @6:00, rest cool-down)
45min 6,81km 6:37min/km
avgHR: 157
Very happy. The three "speed splits" were at 5:57/5:46/5:41, which makes the third km the fastest one I have run since using the vivoactive. I also had to run on a full belly, as it was getting dark. I'm pretty sure I could have improved my 5km PB today, so with a little tapering and minimal weight-lifting, the 10k on Friday should be doable at closer to 65 than 70 minutes.
@MLYLT: Someone mentioned that I was overextending my back on an earlier form check video, so I'm trying to not do that. I think my back is straight on most of the reps, but the "no leaning back" cue might make me overdo that a little.
I did a regular couch25k and tweaked some of the weeks. When I had reached 30min runs, I stuck with three runs a week, but added 2 minutes to two of them (one in the hilss, one on flat terrain) and 5-10 for the long run. Recently I've tried to also increase intensity on the shorter runs (more elevation on the hill run and increasing distance I run at a faster pace for the flat one).
@feel wrath: Thank you. My garmin scale started malfunctioning two weeks ago. I finally sent it in to customer support on Friday and am waiting to get it back. As I'm leaving for a three week trip next week, I'm going to weight again when I get back and take that as the start of a second weight loss cycle. I think I should still be around 90-92kg.
Septermber 12th:
short run: 4,58km 29min pace: 6:17min/km
avgHR: 159
Did a short run, that was a little faster than I had intended. I wanted to run between 6:30 and 6:45, but even at the maximum heartrate of 186 I still felt pretty good.
September 15th:
10k race: 61:36min 6:14min/km
avgHR: 168 maxHR: 189
I am really happy about the result. My plan was to run the first three km around 6:45, then four at 6:30 and see whether I could do enough on the last three km to beat 65 minutes. As this was the city run and there some high buildings around us and some underpasses we ran through, the gps wasn't working that well and I pretty much had to run by feel. I started out slowly and then tried to find a pace which I hoped I could match until 9km and then try to give it everything I had. Turns out I was a lot faster that I had hoped for.
Tomorrow I'll leave for a three week trip and I still have quiet a few things to prepare, so I am not sure whether I will still be able to deadlift today. But I got a cheap scale to weigh my luggage and stepped on it today. I was at 90,1kg, so at least I have a base to compare things to when I'm back. My goal is to enjoy the trip and food opportunities, but try to stay under 92kg.
October 9th:
I am back from my three week trip. As it was my first time in the US for twelve years, I wanted to try a lot of different kinds of food, but I also did a lot of walking. My weight is actually down to 89,6kg.
As it was really hot, I only ran four times and that was 30min, 2x45min and 60min, so nothing that big. I will start my long run at 60 min and get it back to 90 in a few weeks. I will only do one othe run every week for 45-60min based on how I feel. Otherwise I am going back to a three day GSLP-split starting today.
My new weightgoal is to cut till the end of October and then switch to a mini-bulk/recomp aproach with an upper limit of 90kg.
What I forgot in the last post: I also started doing push-ups again every second morning. Got to a total of 102 reps for five sets across and 39 for a single attempt.
Only got around to lifting this morning: October 10th: OHP: 40kgx5,5,9
Just one rep less than the last time I passed this weight after a four week break. I will just stick to 1/1,5kg jumps here. squat: 70kgx5,5,12
I think I still had a few reps in the tank, but didn't want to go all out on the first day. pendlay rows: 40kgx12,15
afternoon: swimming: 300m 12:03min
As I am running with a group on Saturday I will stick to the Mo/We/Fr schedule and skip the rest day if I miss on of the first two days. I'll run on Tuesdays or Thursdays and on Saturday with the group (so only twice a week). I might also get in a swimming session from time to time.
October 12th: long run: 57min 7,53km 7:35min/km
avgHR: 151
Well, this wasn't that long. My muscles were sore before I started and they are still sore. I'll see whether I can do tomorrows gym workout or postpone it to Saturday. (My running group was moved to Sunday. As my schedule usually allows for a long run on Thursdays, I'll try to stick to Mo/We/Fr for weightlifting.
Didn't manage to lift on Friday so: October 14th:
OHP: 41kgx5,5,10 squat: 75kgx5,5,12
Was pretty sore until yesterday, but as I have my running group tomorrow in the morning, I hope I will be able to keep up.
As my next scheduled weightlifting workout is scheduled for Monday, I will deviate from GSLP and do dead/squat/dead this week. As I am still in the 10+ range for deadlift reps, recovery should work out fine.
October 15th:
running workshop:
basically a 2km warm-up and then just some "running ABC" technique drills
The running group is a ten-week course about improving your running technique. There is a training plan attached to it, but I'll skip one of the weekly workouts, but as the actual meeting doesn't involve that much apart for the drills, I will go running on Tuesday or Thursday (depending on what my schedule allows) and on Saturdays.
October 16th:
bench: 62,5kgx5,5,12 deadlift: 85kgx8
Had a headache, so stopped earlier. I am pretty sure I could have done 10+ on the deadlift, so I'll move to 90kg next time.
Had to skip a day because of a headache. October 19th:
OHP: 45kgx5,5,9 squat: 80kgx5,5,10
I guess I'll move to 2,5kg jumps here as I'll regularly squat twice a week, starting next week. pendlay rows: 45kgx12,11
October 21st:
bench: 63,5kgx5,5,10 deadlift: 90kgx12 dumbell curls: 10kgx12,8
October 22nd: bodyweight: 90,6kg
Really not happy about this. My weight has been fluctuating between 88,5 and 90,6kg for the last two weeks. I basically know what days I have that are good days and which are bad days. I don't want to start calorie counting yet, as it always seems too much extra work.
So I will start logging my bodyweight here daily for a while to keep myself more accountable. Hope this will be season 2 of my weightloss to get me below 85kg.
And I did the running workshop again: 18 minute warm-up and then technical drills + cool-down for a total amount of an hour.
October 23rd:
OHP: 43,5kgx5,5,8 squat: 82,5kgx5,5,8
The ninth rep was the first time I missed a squat rep. Lost my balance on the way down, was able to catch myself, but was too far back to get the bar up again. I guess I could have finished the rep and maybe one more without that. pendlay rows: 45kgx12,13
October 25th:
bench: 65kgx5,5,10 deadlift: 95kgx11 dumbell curls: 10kgx12,10
I think I can continue alternating squats and deadlift for one more week and then move to a GSLP sq/dead/sq split. Maybe I'll try to get a second squat in there next week too and skip one of the rest days. We'll see.
October 26th:
hill run: 41min 5,64km 7:16min/km
elevation gain: 74m avgHR: 141
The heartrate seemed a little low for the first half of the run. Not sure whether the garmin was malfunctioning.
October 27th:
OHP: 45kgx5,5,9 squat: 85kgx5,5,12
Felt very comfortable. I guess I should go back to one more 5kg jump. chin-ups: bwx1,1,f
Tried whether I could do a chin-up and was succesful. I guess with a low frequency of doing them once per week there won't be that much improvement. As my morning routine and lazyness has kept me from doing the push-ups I intended to do after getting up, I'll try improving my chin-up by doing frequency chins and will log the daily number.
