35 lb ruck 9 laps ( apple watch) 1:12;43, 3.91 miles 18:34 ave pace

 Decided to test the apple watch  out again and once I normalized for laps not distance the two are about the same

Also figured out a technique to go faster and it worked well: Push BACK and FLOAT the stride, arm drive behind as well

Everything happens in the rear; leave the big toe on the ground as long as possible then float the swing fast

All I know is the pace got better and that what I need to know

164.4

44. kg swings 20 x 5 23 min, 44 kg belt squats 5 x 8, band rear delts standing 4 x 20

 Took a bit to warmup but was strong thereafter. Height and power were solid

164.4

6 lap ruck, 48:25, 6306 steps, 2.48 miles, 19:29 pace

 This change is still fucking me up mentally. The base problem is that for over a decade I thought the lap was 1/2 mile but its .4 

Shouldnt matter that much but its messing with my ocd

Looked back on earlier ruck before I had either smart watch and I'm definitely faster but I have to get used to the new numbers

so its

# of laps

total time( splits really dont  matter now)

steps

miles( should stay the same)

ave pace

Now I have to stop checking the watch and just focus on optimizing stride

164.4

20 kg swings 20 x 7 115 press 5 x 5( full touch) 35 lb curls 4 x 8

 Went a bit lighter to make sure I could touch neck every rep. worked well.

and the straight bar curls actually seem to be helping my right arm and shoulder by strengthening the supinators in a way nothing else has

Fingers crossed

165.2 at training

135 x 5 x 5 ! db rear delts 5 x 10 w/20s straight bar curls 4 x 8 with 35 lbs

 This went great stronger than expected. Next week its 145 for 5 x 3 then build

I think the straight bar curls are having a positive effect on my shoulders as it strengthen the supinators of the arm

165.2 at training time

35 lb ruck New Coros Pace 4 watch 3.87 miles ( 9 laps) 19:05 ave pace!

 Well I am that slow it seems 
Heavy legs to from  yesterday but that just made the effort harder but the speed was the same as alway

Stopped to click the lap every .42 miles( the actually distance of the lap) and that couldnt help the average

Most of the laps were mid 18 to 18:40 pace

the watch is cool just have to figure out. how to use it a bit better to get more efficient

TONS of data and the info on the watch face makes it easier to see whats happening IRT

It also sees shorter steps are definitely faster

At least today

163.3

OH sleep data on the watch is great

1:21. min deep sleep and only awake for   TWELVE MIN ALL NIGHT

thats a record

40 kg swings 10 x 5/5, 40kg belt squats 5 x 10 rev pullapart 5 x 15 ( 13 min total)

 This was strong but hard, Had thoughts of doing a 2 min 15 :15 sets to test but ths was hard enough for today

First set took about 10 second so it'll fit but man I hate going breathless like this

We'll see

Started only with left arm and that actually felt good

164.2

35 lb ruck 2.45 miles in 47:57 ( six laps)19.33 ave pace 6600 reps

 Used the apple watch to see what it would show and it sucks

Probably just go with the stopwatch function for the six laps

the watch say 3-07 mph the phone says 3.4

WTF?

164.4

20 kg swings 15 x 5/5, press 120 x 5 x 5

 swings went well and 5 x 5 seems the way to go for the birthday test although I'll see howit goes with the test weight on sat

164.4

135 x 4 x 6 , db rear delts 5 x 10, straight bar curls 35 x 8 x 3

 This went great. It seems if I keep the bar as high as possible on the clavicle my shoulders dont clunk

Warmups
105 x 3
115 x 2

125 x 1

then plates nice to be back. Will stay here and start adding sets of 5

I thought the straight bar curls might help  my external rotation and this morning as I write this it seems no problems for the biceps wrists or shoulder

164.5 at training