10k run 65min
HR 152 ave, 188 max
Nice local race - this is only the 3rd year they've done it, and it keeps getting bigger.
I tried to go into it with the mindset that it should just be a training run - but my HR numbers obviously show that I am lousy at doing that. HR was up over 140 just a couple of minutes in, despite feeling like I was dialing back tempo. Near the end, my nose clogged up too much for nasal breathing, so I just said heck with it and opened up into a faster run. Slow time, but I knew it would be based on where my running seems to be lately.
I've got one more 10k on the calendar in November. Will keep at this HR thing for a couple months, and see if it improves at that race.
My hip flexors in particular were shot for the rest of the day, so I was in no condition for any heavy hinging or squatting. But, I didn't want to completely bail on the evening session, so put in the pushing & pulling work.
GSQT 3x5 20# (all I could handle!)
Halo 3x5 24,24,20
Glute bridge 3x5
Wall overhead extensions 3x5
BB side press 4x5 65#
Aside from that, spent a bunch of time just sitting in a TRX-assisted squat, trying to convince the hip flexors to loosen up.
It's just the Polar beat app. I suspect it is using 220-age x 90% as the threshold for Z5, but I'm guessing. (Age=43)
I have started to wonder a bit if my HR just runs higher than average, since obviously 220-age isn't a great estimate of my max HR - I was well over that today. But I've been trying to avoid using that as an excuse too early in the process.
Baaaad session in volleyball. We were playing poorly, one of our teammates got a bad attitude about it, causing everyone else to play worse, death spiral ensued. Good teammates are hard to come by. If you find a really good one, marry her.
I have been toying with the idea of signing up for the elite level TSC, so I decided to testing doing a more glycolic round of snatching with the 32... see if I could do a reasonable number without going all out. Today, it turns out, was not a good day to try. Grip felt tired from the point I picked up the bell - did 2x7, then just put it away. Maybe still some residual fatigue from Monday, but won't be hopping into the elite level for fall.
Nothing else for today, still feeling under-recovered.
Volleyball tournament, coed grass 4's. Big tournament, 8 divisions (we played in D5, D1 is the best), several hundred teams total. We played 11 total games. Took 2nd in our pool, then had a 1.5 hour break before the start of bracket play... by then fatigue had set in, and us old people had nothing left, eliminated easily. But, had a lot of fun.
Knew I would be pretty wiped out the next morning, so skipped the morning session. Felt it particularly in the shoulders.
Saturdays from here on out are going to be tied up with kid's sports, races and TSCs. Won't be much opportunity to get to karate - so switching schedule to try to go on Tuesdays for a while. Should be good for me - it's an adult-only class, so I can work more advanced techniques, and get some better sparring practice.
Lot of work on footwork today, which is something I definitely need. I'm not light on my feet - I'm more in the "thundering rhinoceros" style. Should really look at getting in more jump rope work in my conditioning outside karate, I think that would help.
Rough session right from the start - just low energy, left shoulder still a bit creaky from the tournament. Was coaching kids volleyball for 1.5 hours beforehand, maybe that was part of it too. Should keep the remainder of the week easy.
Touching my forehead to the floor on the arm bars has become "easy" - after the first couple pumps can get it there without a lot of effort. Making progress... not sure where to go next on that. More weight? More reps?
SLDL have come a long ways too... if Thursday feels as good as today, try the 20 next week.
Static stretching sequence x1
Have made a lot of progress on front splits since a year ago... and yet, got a long, long ways to go. Somewhere around 10 inches from the ground right now. Flexibility is long road.