Pull ups, dips, stair repeats, again and again
-
@Wairau said in Pull ups, dips, stair repeats, again and again:
Time to use this old thread. I'm not swimming much-trying for 2 swims of 1 hour per week, slow to keep hb down, rest my shoulder, and focus on drills.
I am mostly running, slowly, zone 2, with hill repeats on Sundays.
Starting tomorrow I'm going to try an improved routine. I'll post updates here, hope I don't get injured:
Every morning 90 minutes zone 2 running immediately followed by 5 sprints above 155HB (roughly zone 2)...so on the treadmill that will be about 19-20km for 30 seconds, rest till HB touches about 155 then do it again....only 5 times so not too tired. Easy for @Rancid-Schnitzel , I know.Evening will be 40 minutes zone 2 then again 5 sprints. Follow both workouts with stretching.
Will retain my Sunday hill repeats, but limit them to 30 minutes all out, then I always follow with another 10 steep 100 steps at slower speed, strength day.My focus for the rest of this year is mitochondria improvement. I have read a lot of stuff on zone 2. It's great for fat burning (since it predominantly uses fat as energy source, not carbs), but I just read a study saying 3 weeks of zone 2 twice daily plus zone 5 sprinting makes a drastic improvement in mitochondria density. I'll be sure to have a rest week after that.
I hope this thread can inspire some of you. Zone 2 running is easy and very healthy. In less than 2 months my time for 10 hill repeats has improved about 2 minutes (now 24 minutes at full speed for my regular hill-given my first rep takes 2:06 and my first 2 take 4:30, I wonder if it is possible for me to do 10 in under 21 minutes this year), and my speed while under 120HB is inching up. Resting HB is down to 42-45. BP lower. Fat down. Ya need to do more than 6-7 hours per week tho.
Definitely going to look into this. Invested in a hr monitor and should use it. My general approach to fitness has been muddling my way through to something that works for me. I have to improve that. There is so much good info and advice out there.
-
only 4-5 hours sleep last night, so my HB was a bit high and spiky. I was watching a youtube podcast mid run and let HB go over the 70% and into zone 3 for 10 minutes. After 80 minutes did 4 sprints at 18km, then a cool down walking backwards.
Will need to rest enough to do this well. Also, watching my calf which has been tender (slight strain) for 2 days. Hopefully I can nurse it to recovery with no breaks.
-
@Rancid-Schnitzel look into Iñigo San Millán-a top elite coach who is proponent of Z2
btw on the chart above you can see how my hb seems to attract to/repel from the 122 HB level, some of that is me slowing down or controlling breathing and speed, but some of that is also where the body is starting to employ fast twitch muscles and use more carbs for fuel. I have before also noticed the same effect on my sprints when I slow walked for rest for 2 minutes. HB would stop recovery at low 120s. So, for mitochondria improvements and fat burning, 70% of my max is the top line. Basic theory works. -
30 minute night run was ok, faster in zone 2 so HR recovered during the day even though work. Didn't sprint due to tight hammys.
Here's a tip for the fatter readers. I've found when both forearms show veins clearly, then I still need to lose about 11-12kg of fat from that point. I'm halfway there actually. First forearm was the left, then about 2kg lighter was the other.
-
Just a quick update (after the last one I spent about 6 months off with calf strain, then cuts on my foot that needed to heal)-have done regular zone 2 most of this year, about 2-3 hours a week, although lately at 5-8 hours. Doing hill sprints 1-2 times a week now.
I just did a speed test yesterday of my old 150 steps circuit, 12 repeats in 21:26 which is faster than ever (used to be around 24 minutes)....I can really see the benefis of the slow zone 2 (try to be 105-115HB) combined with zone 4-5 (try to be above 155 to 173 near max). Sometimes I add in recovery to 120HB...like last week I did the 150 step place, max speed for 3 (about 5 minutes) with ~2 minutes rest to get HB to 120, 4-5 sets. Other times I do 1 max speed sprint, then rest, or just go all out for 20-25 minutes, and week by week trying to increase that up to 30 minutes. I also do some sprints at gym.unfortunately I have had to stop upper body stuff for almost 2 years due to 5-10% tear in shoulder tendon from painting or swimming. I had hoped it would be better. I will need to find time to get an op on it I think, currently trying various online exercises, sporadically.
would love any ideas on healing a tendon by any means except op....!
this workout shows my 5 minutes full speed, 2 minutes rest
