Augeleven’s log

[augeleven]

ambw= fuck everything


Treadmill
2 miles in 27:05
My feet hurt

Gotta run 2 miles tomorrow to make my 400 miles and break the ancient Kandarian curse I brought upon us all last March.

Note to self: no more log cabins, no more necronomicons.

[alek]

ambw= fuck everything


Treadmill
2 miles in 27:05
My feet hurt

Gotta run 2 miles tomorrow to make my 400 miles and break the ancient Kandarian curse I brought upon us all last March.

Note to self: no more log cabins, no more necronomicons.

Pre-Congratulations on the 400 miles!

[augeleven]

ambw=238.0 #sadnessbinge

The-rest-of-itmill
2 miles 26:10 3:1
400 miles done
Some fun graphics:




Looking closer

I’m no data expert, but it looks like 40 miles a month seems sustainable, but 50+ leads to subsequent crashes in performance. I think I’m going to try to keep it under 50 for a couple of months

[augeleven]

yesterday
ambw = 239.6
bike trainer 10 minutes
jump rope 90,90,90 3x1 minute on/ 1 minute off

Today
ambw=236.9
wog-mill
2.5 31.38 4:1
rest a bit
jump rope test
160ish consecutive single unders in 1:25 - pooped out, mostly lungs
I'm gonna stick with minute on/off and build volume that way

gonna do a 2-4 week bodyweight strength-endurance block. I'm planning for 3 weeks, but...

January Goals
*40-45 miles of jog:walkmill
*get my shoulders back
*end the month with my 7 day ambw avg below 232
*get more comfortable with RFESS
*250 consecutive single unders

[augeleven]

ambw=234.1

GPP Block w1d1
uh...Still trying to figure this out

Jump Rope, 1min on/1 min off
80,88,100,90 calves fried

Circuit #1 (EMOM)
NG Pullups x10 Too hard
RFESS x10/leg balance issues, different shoes?
min rest
Pushups x15 Too easy, 20s next time
min rest
Back extension x20 this lit me lower back up, maybe I'll save these for a single set finisher

**12 minute screaming kid break**

Circuit #2, 1 min rest after exercise
Wide Grip Pullups x5 perfect
RFESS x10/leg done barefoot, need more padding for support bar
pushup x15
TRX row x15
2handed swing 50x15 these caused ab cramps. Fun!

This gassed me quite a bit. Stopping here, typing it down, then I'll probably hop on the bike trainer and listen to some LPOTL.

Possible format for Wednesday:
Jump Rope 5 x1 minute rounds
Circuit: 3 rounds of
WGPU x5
RFESS x10/leg
TRX row x10
pushups x20
Swings 50x10
NGPU x5

[augeleven]

ambw=233.5, though I ATE today

GPP block w1d2

Jog:walk-mill
3 miles 37:15 3:1
Gonna wave the intervals:
T-3 miles 3:1 target 5.5mph with small bits of 6.5-7.5mph
Th-3 miles 4:1 target 5.2mph
Sa-5 miles 6:2 target 5mph

We’ll see

[augeleven]

ambw=234.7

GPP Block w1d3

Jump Rope, 1 min rest
15,15,15,15 calves still fried, these might just go in the circuit

Circuit: 1 min rest between exercises

3 rounds of

pull-ups x5
RFESS x12/leg
TRX row x12
Pushups x15 muh shoulder....
Swing 50x12
NGPU x7

first rest was 12 minutes of kid issues, then 4 minutes
Last round took 9:30

[augeleven]

ambw= i forgot, but bad 237.something

GPP w1d4?
jog:walk-mill
4 miles 52:45 6:2
slower, but I bumped the time ratio

took yesterday off, and did my "long" run today, so...whatever

[broseph]

Besides the monthly mileage sweet spot you mentioned, are you looking to change anything with the running this year based on The Data?

I'm curious because I only do cardio for health, so I rarely worry about programming, which means I can spectate other people's cardio programming/progress without worrying about trying to learn anything along the way (I'm unable to do this with strength programming). It's weirdly relaxing.

[augeleven]

Besides the monthly mileage sweet spot you mentioned, are you looking to change anything with the running this year based on The Data?

Last year I focused on increasing my volume of steady running at “aerobic” levels, aka trying to run slow enough to keep my heart rate below ~140. Kinda spun my wheels with it, and broke down in October. This year I’m back to run:walking with a DUP-ish setup. The immediate focus is to push the speed a bit, and when the speed feels comfortable drop down in speed and push the intervals. I’m going 100% by feel - any top-down enforced progression ultimately leaves me injured, and I’m so sick of being injured. Hopefully the weekly chance to run a bit faster on some days and run for longer intervals on other days will move me towards... something.

[augeleven]

ambw= not even measuring now. Life/kid stress too much and/or I haven’t found a stress mitigating tool to sub for bingeing

GPP Block w1d5
New day, new circuit...

Circuit, 1 min rest
4 rounds of
Jumprope x80
TRX row x15
RFESS x15
push-ups x15
RFESS x12/leg
Swing 50x12

first rest was 40 minutes of kid issues,
then 3, 4 minutes
Last 3 rounds took 33:50
avg HR 131 max HR 161
I’m wrecked after this

Next week everybody but me goes back to school again, so I’ll be able to workout during my virtual lunch period.

[augeleven]

w1d6
Jogmill
3 miles 37:23 4:1

[broseph]

Besides the monthly mileage sweet spot you mentioned, are you looking to change anything with the running this year based on The Data?

Last year I focused on increasing my volume of steady running at “aerobic” levels, aka trying to run slow enough to keep my heart rate below ~140. Kinda spun my wheels with it, and broke down in October. This year I’m back to run:walking with a DUP-ish setup. The immediate focus is to push the speed a bit, and when the speed feels comfortable drop down in speed and push the intervals. I’m going 100% by feel - any top-down enforced progression ultimately leaves me injured, and I’m so sick of being injured. Hopefully the weekly chance to run a bit faster on some days and run for longer intervals on other days will move me towards... something.

That all makes sense. I'm always surprised how low your heart rate should be for "aerobic" work.

Any time I actually run, my heart rate is at the very high end of aerobic, but I see resting heart rate (RHR) gainz with it. When all my cardio is in the aerobic zone I don't see RHR gainz. Maybe equating health gainz with RHR gainz is faulty.

[augeleven]

GPP w2d1

3 rounds (with 1 min rest between exercises)
Jump rope x100
TRX row x15
RFESS X15/leg
Push-ups x15
Swings x15 rest 4 minutes

Total time 36:26
Avg HR 140 Max HR 164
Spent 2:20 above 159. Not a fan. Hoping to adapt to this. Friday I will do 60 second amrap sets to test, then repeat the test either next Friday, or if Indecided for the full 4 weeks, the Friday after.

[augeleven]

w2d2
Jogmill
3 miles 35:00 3:1
Pushing the intervals starting at 5.5, but incorporating 6 and 7 mph

[augeleven]

Yesterday
Circuit: couldn’t string more than 10 jumps together
Died after the first set of rows. Kicked the can

Today

Jump Rope. 80,80
TRX rows X20,20 rest-pause style
RFESS. X20 r-p style
Push-ups X20, quit
Swings 50x20,quit
Time 24ish minutes
90 second test between exercises

This gassed me a lot, even with 50% more rest
Since my performance is going down, I assume I’m pushing too hard. The original TB Basebuilding template only calls for two circuit workouts a week. Next week I’ll sub out my Wednesday workout for some fluff stuff. Or I might just cap my BW block to 2 weeks. I’ll let you know on Monday

[augeleven]

1/15
Tried running in the afternoon. Gave up after
1 mile 12:30
Later that night:
2.5 miles in 32:27

1/16
Running in a rail trail with my brother
4.5 miles in 1:03:00

Today

Winter block w1d1

Deadlift, 2 min rest
405x2 @8 hooked .the hook is the weak link here
355x4x2
315x6
bench warm ups during rests

Bench, 1.5 min rest
185x(3x6x4s8)x2
lst rep on last set was @9ish

work capacity stuff
2 circuits:

squat 135x12
1 min rest
TB row 160x12
1 min rest

total time 55 minutes


just brainstorming here:

W
Low Bar (ramping sets)
DB bench?
accessories?

F
High Bar Squats 3s or 1,2,3s
Bench (sim)
TBDL

:shrugs:

[augeleven]

Winter Block

Jog:walkmill
2.5 miles in 32:07
Started too fast out of the gate, got she shin splints, then I remembered that pushing intensity the day after the first time deadlifting in a bit isn’t smart

[augeleven]

Winter Block w1d3

lunch
LBBS, 1-2 min rest
(135,165,195,225,255,285)x5
Ramping sets of 5

db bench, 1.5 min rest
(40,50,55)x10 bothered my shoulder
db squeeze bench
40x15
35 minutes

Post-work
RDL
225x10x2
ss w/
TB row
160x10
Jogmill
.5 miles in 6:03

[augeleven]

Yesterday w1d4
Post kidbed
Jog:walkmill
3 miles in 37:52 4:1

Today:
Winter block w1d5

lunch
Bench 1-1.5 minute rests
225x(1,2,3)x3
CGBP
155x12
No wrist wraps, maybe wrapping up will help?
TB rows, 1 min rest
170x10,10,9

post work
High bar Squat, 2 min rest
285x1@6ish?
255x4x2
225x6x2

Bench took 35 ish minutes and squat took 25 ish minutes.
I might do a similar set up with bench as I am with squat and deadlift (top set/drop sets)
Trying a lower volume block, mostly to try to heal up and not be so darn achey