I like to do my upper body strength training on Monday because its the beginning of the week and I like to get it out of the way first thing. Probably because I don't like it. And because it hurts. And if there is anything I will find an excuse not to do it is this workout. The session isn't very complex, it just hurts is all. So here's what I did:
- 2 x 30 sec max rep push ups
- 2 x 30 sec max rep pull ups
- 2 x 30 sec max rep mil push ups
- 2 x 30 sec max rep rev grip chin ups
- 2 x 30 sec max rep decline push ups
- 2 x 30 sec max rep close grip pull ups
- 2 x 30 sec max rep diamond push ups
- 2 x 30 sec max rep towel pull ups
- 2 x max rep divebomber
- 2 x 30 sec max rep isometric chest press
Today, I ran for an hour with an average heart rate of 140. I've been training at completely MAF (maximum aerobic function) for the last couple of weeks. A lot of folks discount this type of training or don't stick with it for very long, but I've seen the results and am willing to do it. Then I came home and got on the trainer for 40 min also at MAF with an average heart rate of 127. That was today's work. Gonna swim and run tomorrow.
6 comments:
Nice Fred—working up the volume no doubt. That does look like a grueling workout, but you know what they say: No pain, Well Trained!
Keep on keeping on hombre!
-M
Thanks Mark, will do!
Ace- Do you have any diagnostic tests for either the bike or the run? Blood draws? Even a good Vo2 test would work. I started with the MAF stuff back in 1996 and the urging of Mike Pigg. Since then I have seen many athletes (I've coached ~100 athletes)who don't fit the 180-age formula. A definitive lactate threshold or functional threshold can help to pin point the ideal HR range. I always use MAF as a starting point and most often it is close to ideal, but it's good too to have a backup verification. I've had athletes who at 38 have LT's of 178 (myself) and 165... HUGE difference in terms of relative intensity.
No actually I haven't. Not since around 2000. I should have had that tested when I decided to start racing again but didn't want to see how jacked up my system was. But I have that on my list of things to do this year so that I can have a better idea of training intensity.
The reason I dropped the old numbers and went with Maffetone's formula was because I knew in the past I'd erred on the side of the higher heart rate. I'm fairly confident my max is a great deal higher than 180 because I've seen it there. But knowing the AeT more specifically would be a huge plus.
The Maffetone '180' is Vo2 max so if you've seen HR's ~ 5-10 beats over this at a near max effort then it's probably close. I have also found that a solid 10k can work as a field test. You can extrapolate your numbers from Jack Daniels VDOT chart. It's not perfect but it can be used effectively.
Thanks, I think that sort of what I was figuring. I can say in the past couple of years near all out on the bike was 185 to 188. On the run its a bit higher still, in the ~195ish range (from my log I was on the track doing 5 mi with a steady increase in effort every 200m to get that). I'm going to a workshop for a doctor who does "functional medicine" this week and he works with athletes and has the ability to test. If I like him I'll just have the testing done at his office. If not, a 10k it is then.
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