"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Sunday, August 19, 2018
Solid and steady ruck
Things went well again today. Legs started a bit tight but loosened up quickly. Started 15 min early and it was cooler and darker which always helps. Laps just blew by and I finished with a strong but slower than expected 7:00 last lap.
I felt so good on the lap I actually thought I had a chance at breaking 6:39 but then reality came to bear that last 1/4 lap
still finished 12 min or so early > not stopping for squats takes a little off that but my per lap pace is best in forever
12 laps
1:50
45 lbs
last lap 7:01
RPE 7
BW 170.4
BF 12.6
I'm actually gonna try a little to wake up below 170 tomorrow. we'll see how it goes
170 is the press weight tomorrow and looking for as many triples as possible
datsit
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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