Did a diagnostic 2-mile today instead of an aerobic power interval day. Current APFT as a 27yo male it'd get me a 70/100, new ACFT it'd be an 83/100 but I'd have deadlifted and some other stuff first. Really happy with the time, fastest splits of anything longer than 400m I've run in years! No flare-ups with the tarsus that's been an issue before, minor soreness in the shins with this pace, to be expected. Running at that pace is no joke and today makes me ridicule my old buy-in to stupid ass advice getting you to 8-10 total miles of 200-400-800 volume before you can even sustain 15-20mpw at more modest paces.
Otherwise solid lifts and a fun little circuit.
Today's Tunes:
Exercise | Weight/Distance | Reps/Time | Sets | Comment |
PFT Run - Diagnostic | 2 miles | 16:01 | 1 | RPE 8.5ish, 1mi@7:57 1.5mi@12:04 |
Bench | 150 | 4 | 5 | 36:31 |
Deadlift | 205 | 4 | 5 | Plus 3x10 Pushups/Knee Raises Circuit, 90s rest 6:11 |
Hell yeah man, more powerful than the metal for shutting my brain down especially on a higher effort run like today versus my base building 10-11min/mi work.