Tuesday Jan 30
Cardio
Treadmill SS cardio
4 min WU 4,6 to 5km/hr @ 15%,
4 min 2 sprints @ 13km/hr every 2 mins
30 mins @ 5-6-5 km/hr @ 15-10-15%
2 min cooldown
431kcal – 647 kcal/hr (+5)
3,61km – 5,42 km/hr (+0,14)
Comment: it was a bit boring, only highlight was that I borrowed the HRM from the gym and saw that I’d equalled my previous highest observed HR on the first sprint: 167 bpm! Makes it very likely that my actual highest HR is not 170bpm but higher yet. On the bicycle, I've never seen anything beyond 164, but running seems to be different.
Sigh.. still not ready with my new routine. Never thought the waveloading would give me such a 'headache'. I think I'll try once again now I've read Ian King's Manifesto and let it finish after 8 workouts at 3RM-2RM-1RM and then work my way up by adding either 2kg for the dumbbells and 2,5 kg for the barbell routine.
I had been working on something like: 16-17-18 for the first series and then 17-18-19 for the second series, while it should be more like 15-18-21 and 16-19-22 = bigger steps in between the 3 consecutive sets and small steps between the 1st set of the first series and then the 1st set of the 2nd series.
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