Friday 6/27 and Saturday 6/28: Bit of a wash on the benching- tweaked my pec a little bit last Sunday (spot Ive torn before- just a little strain this time around), so on Friday I did a light work up and called it. Hugely improved after 5 days already, so I figured Id let it rest a bit until Sunday when its time for speed/volume work: Flat bench: bar x 10 bar x 10 135 x 10 135 x 10 225 x 6 275 x 5 315 x 2 335 x 1 365 x 1- felt it tugging here, shut it down. Barbell skullcrushers: 165 x 8 x 5 Hammer strength low row: 6 plates per side x 10 x 5 Hanging leg raises- 3 sets of 15 Out for an easy 2.5 mile recovery run. Saturday run: 9 mile heart rate limited run- really just wanted to see what kind of pace I can maintain these days keeping heart rate between 130 and 135. The lack of longer distance running in the last 5-6 weeks really showed at first- even at 9:00 miles I was spiking over 138-140. Checked my form- pulled the arms in, shortened my stride, relaxed my back a bit, and lifted my chin... after a few miles I managed to ease into the stride and was running steady 9s with a heart rate barely over 130. This was encouraging, especially given I literally sweat out over a gallon of water in the heat (bodyweight down 8+ pounds or so even after chugging a big glass of water when I got home), which normally does raise the heart rate a bit. Turned the last mile into a bit of a fartlek. Overall not bad- need to dramatically up this mileage, of course, but also need to get used to the heat.
Posted on: Sat, 28 Jun 2014 19:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015