Thread: Allen's Journal
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Old 07-23-2010, 03:36 AM   #1351
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 22, 2010
bw = 187
if = 16 hours

1. Warmup
foam roll - lower body
lacrosse ball - feet, calves, glutes
piriformis stretch - 0:30L/R
Simple 6

2. Energy
HRI on treadmill
warmup @ 15 incline 4:00@20:00/mile pace
HRI's - sprint 0:10, rest until HR is between 130-140 x 15
cooldown @ no incline 2:00 @ 25:00/mile pace

Total time = 45:00
Total distance = 2.85 miles

3. Stretching
Assisted hamstring stretch - blue band - 0:05 - 6L/R. 6L/R, 6L/R
hip flexor stretch - 0:60L/R
incline board calf stretch - 0:60L/R

Notes:
-Wanted to deload DL and bench today but I left my log at home and didn't have the numbers with me so I just did the HRI's again but more correctly this time.
-HRI's - Today was better than yesterday but I was pushing the sprints too fast and ended up over my anaerobic threshold probably for the first 7-8 sprints. I didn't think about it until then because I noticed it was aking my HR longer and longer to drop down to below 140 BPM. My last 8 or so intervals I had a slower sprint speed to try to keep my max HR below 171. Next time I will do my sprints a bit slower to keep my HR under 171, that should decrease my "rest" time for my HR to get back down to 140 and below.

My calculated anaerobic threshold: (not as accurate but it's what I have right now)
220 - 30 = 190 X 85-90% = 161-171 BPM
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 07-23-2010 at 03:51 AM.
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