Stagnating on the runs

26/07/13
'scientific' warmup
3X(34.1X10) goblet squat
3X(20X18.2) dumbbell flat back bench press
5X10 pull ups
5X70.5 squats
3X79.5 squats
1X84 squat
9 dips
stretching cooldown
12 dips

27/07/13
6.5 km 31 minutes

29/07/13
'scientific' warmup
3X(20.5X20) dumbbell bent over row
5X(10X27.3) barbell shoulder press, heels together
5X(10X61.2) squats
5X88.6 deadlifts
3X93.2 deadlifts
1X97.7 deadlift
39 push ups
stretching cooldown
32 push ups

Split Squats

18/07/13
6.5 km 31 minutes

22/07/13
'scientific warmup'
(5X10)X(
split squats 13.6 kg each hand both legs
standing dumbell shoulder press 13.6 kg heels together
stiff leg deadlift 52.3 kg
)
5X84 kg deadlift
3X88.6 kg deadlift
1X93 kg deadlift
40 pushups
stretching cooldown
30 pushups

23/07/13
6.5km 31 minutes
hamstrings felt stiff from yesterday.

The heatwave is over, running is easier. I will move up in distance after three sub 30 minute runs in a row.

Recovery

13/07/13
6.5 km 30 minutes

14/07/13
'scientific warmup'
3X(20X22.7kg) overhead barbell squat
3X(20X15.9kg) in each hand dumbell walking lunge
5X8 pullups
22 pushups
stretching cooldown
35 pushups
The pushups were more difficult than usual. The gym just got new equipment and that includes mats that are ~5cm thick vs ~2cm. I liked the more challenging pushups.

15/07/13
6.5 km 30 minutes

16/07/13
'scientific' warmup
5X84.1kg deadlift
3X88.6kg deadlift
1X93kg deadlift
5X(12X18.2kg) flat back dumbell press
3X(20X22.7kg) military press
7 pullups
stretching cooldown
11 pullups

Illness

I've been quite sick for the past week, it has been very unpleasant.

25/06/13
6.5 km run 33 minutes
I decided to run while sick and it actually made me feel somewhat better, I had my mind taken off the pain in my throat and all the movement shook loose phlegm that I was able to cough/spit out. Obviously I couldn't give a full effort hence the shortened distance and lengthened time.

29/06/13
6.5 km 31 minutes
Felt much better due to being almost fully recovered. This run was HARD

30/06/13
'scientific' warmup
6X(4X22.7kg) flat dumbbell chest press
5X(12X61.2kg) squat
3X(20X36.36kg) bent over barbell row
3 hammer grip chin ups
stretching
8 hammer grip chin ups

01/07/13
6.5km 31 minutes
I ran the first half of this run faster than the second, I was definitely on pace to break thirty minutes but then it got hot.

02/07/13
'scientific' warmup
2X(12X31.8kg)+3X(12X27.27kg) overhead standing barbell press
3X(20X61.2kg) trap bar deadlift
10X5 full bridge

no cooldown since I was working out with a friend and we were in a hurry. My first set of overhead press was with the lighter weight, the next two were with the heavier one since the other was in use. I was struggling mightily on my last set.

06/07/13
6.5km 30 minutes
This was a good run, had I set out earlier in the morning it definitely would have been cool enough for me to break 30.

I was sick as a dog for a few days and then the strangest thing happened. Over the course of less than an hour my very sore throat went away, my body aches were gone and I felt clear headed. I could feel myself getting better by the minute, it was very odd. I felt like wolverine.

The gap between the second and the sixth is filled by the camping trip I went on with my family. I ran around with the dog and threw around some logs, any physical activity I did was for joy and play. I would sprint and my dog would sprint with making sure I didn't get too far out of his watchful eye.