did OW say ur pns was trashed?
Yes. 3 days off mixed with 1 day tempo is insufficient recovery.
How often do you use the OW to gauge things? Also, If you feel fried does it show up on the OW tests?
Thanks
Sat 8/18
Running 7-100wu 4-30 1-60 3-120 7.05 for 60, 13.56, 13.34, 13.12
standing 5 bound x3 best 45’9"
squat 1-2 325 2-4 325
db bench 2-5 85s
pullups 2-20
pb or tie pb in 120. ran like garbage yesterday. drank like a quart of wine last night. nothing makes sense. much calmer winds than yesterday…maybe +1 to +2 for runs.
Sun 8/19
treadmill tempo 10x20sec avg 10mph
Mon 8/20
squat x2 365 x2 375 x1 390 x2f 380 x1 380 2xf 400- probably would’ve got 400 but poor timing of death metal leaving me fatigued
DB bulgarians 2x5 80s each leg- left hip hurt
bench press 3x5 225
pullups 3x20
Wed 8/22
running 4-30 stand 7-30blocks
standing 5 bound x7 best 46’5"
crossover situps 1-20each way
Fri 8/24
Running 4x30 2x3x60(2/6) 60s were all 7.2ish(felt off)
standing 5 bound ~8 best ~46’0"
Sat 8/25
running 6-100wu 4x30 1x60 3x130(11rest)- 3.7s, 7.09, 14.44, 14.00, 14.00
standing 5 bound x3 average
squat 2-3 325 tired
incline db press 1-5 80s 1-3 80s 1-5 80s
reverse grip pullups 3-10
Tried to hammer the last 130 and had a bad mis-step around 90m so I had to shut it down a bit. Probably could’ve run 13.8 ideally which would be a big PB.