-Arms got tired in the end.
-Weirdly, sore abs didnt affect those, very strong, WTF!
-Ski travel is at the gates and i am not running as much as i planned so i gotta prepair calves for the monstrosity of skiing 50km a day.
-Changed cable machine as advised by one of the gym coaches. Huge difference, this one really does the work, felt it when doing them, even got sore obliques next day.
Same loads everywhere except squats but also big improvement everywhere (and squats lol ) in how they feel. Upping everything next time.
-Again, first 2 sets easy, last reps of last 2 sets grinders.
-Some progress at ROM/control. Still not ready to up.
-Reached limit finally. This time i felt it in my low back muscles really good.
-Wanted to start running outside this week but the weather is awful ( windy and cold ) and i also have too much work so its even worse at night that i get back home.
So treadmill that i hate it is. Went for the 5K today , first time doing that much on treadmill and first time doing 5K after back injury. Nice.
Wasn't that good, felt rusty (no run for ~20 days ). Paced at 9kmh for about 20kmh, then had to walk a bit, then play around between 7-8kmh. Blah, im sure i can do much better at the road.
-Some progress at form ( mainly how much i raise back leg ), also at pause at top time.
Soreness : overall fatigued/stressed legs from the 5K.
-Biceps got too fatigued in the end, otherwise very strong.
-Still too hard in the end.
-Confidence on back condition keeps rising, so do the weights.
-Very strong and solid despite the weight increase.
-Very strong even though with those missed reps.
-Very strong here too despite weight increase.
-Getting those down better and better finally, i feel its all core now.
Very strong day. Logging this 1,5 day later, legs = toasted.
Soreness : legs still very sore.
-Very strong, controlled, deep, ultra solid.
-Strong despite weight increase here too.
-Those were actually harder than last week, probably because biceps were tired from the DB curls.
-Nice, they really hit the erector spinae at this load.
Another very strong day. Happy!
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
So weather got a little mild so i finaly went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.
normal to run that good without much running? not really but it probably points to experience. you have more experience now so, regardless of any detraining/lost cardiovascular gains, you have a better idea of what to do out there. you were probably very relaxed - which is very important, and legs "fresh" (in the context of running).
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.
Soreness : quads got very sore. Also some calves, lats and biceps.
-Strong, very good descent control.
Soreness : still some quads and calves from running. Lats and tris and traps from weights.
-Yeah, im back for good, those were easy, deep, solid.
-LOL @+10kg (25%), still solid.
-Best so far i think.
Alright, im done. Off to skiing.
ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.
Yup, just checked my race (PR) log: average was 166 and max was 181, makes sense.
Alright, so I'm back, ski was excellent. I dare to say i was at my best overall skiing condition ever. Strong legs, strong core, strong body, good fitness level, it was amazing. This old fart still has some good juice left lol.
Came back Wednesday midnight ( skied every day from previous Saturday to Wednesday ) , left 2 days off, got back at it this Saturday.
-Harder than last time, rusty.
-Little rusty here too but better.
-Same with last time, hard.
-Best so far. Probably core was still training while skiing.
-Same here, very strong, almost easy, might up next time.
Rusty again. Everything except dips was difficult, last time i did this workout same loads/reps were strong, almost easy. Oh well, was expected, at least i got the weights/reps.
-Very hard. Some ROM compromise. Quads started cramping at the end. More rusty than expected.
-Skipped, legs were fried from squats.
-Very nice for so rusty.
No squat since 22 Feb , last activity for legs was skiing @27 Feb, so they got fried. Should have gone easier. Logging this ~3 days later, previous 2 days werea nightmare, got way too sore, I am talking about real pain, semi limping, having to assist with hands to get up etc. The usual stuff. Much better today.