Friday 9/25: Back after a hard fall, with a run in the morning and Strength B at night
September 25, 2026 HYROX diary from Eldorado (Santa Fe), New Mexico: Back after a hard fall with an AM run PR and PM Strength B (Incline bench 185, Deadlift 285x5, Pull-ups 3x7).
Two-a-Day: AM Run Benchmark + PM Strength B
Garmin, Incline Bench, Barbell, Deadlift Platform, Pull-Up Bar, Roman Chair
AM: Outdoor Run / PM: Strength B Progression
AM: 1,191 m in 6:41 (PR) / PM: Incline 185 5/5/5/4/4, DL 285x5, Pull-ups 3x7 (RPE 7)
Friday, September 25, 2026. Training out of Eldorado (Santa Fe), New Mexico.
On Tuesday (9/22) I took a hard fall and hurt my left thumb and my left foot. I took Tuesday, Wednesday and Thursday off to let them settle. Today was my first day back.
AM Session: Morning Run
The morning started with a run at 7:32. A short first effort brought on a cramp in my lower left calf, so I walked until it settled. The second run went 1,191 m in 6:41, about a 9:01 per mile pace, with an average heart rate of 156 and a max of 168. Garmin flagged it as a PR. My last run, a week ago, ended at 1,100 m when my glute flared, so getting past that point felt good.
- Protocol: Outdoor Run
- First Effort: Short run cut by a lower-left calf cramp (walked it off)
- Second Effort: 1,191 m in 6:41 (~9:01/mi)
- Metrics: Avg HR 156, Max HR 168, Cadence 165
- Outcome: Garmin PR
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PM Session: Strength B
Tonight was Strength B. The headline was incline bench at 185 for 5, 5, 5, 4 and 4, with no warm-up ramp. The only incline I'd logged before today was 135×5, and I maxed out on it. Deadlifts went 275×5, then 285×5, which ties my best from Sep 15, and the left glute held up. Dead-hang pull-ups were 3×7 with every set complete.
The accessories humbled me a little. Toes to bar went 6, 7 and 7 against a target of 10, and back extensions stopped at 20 of 30. My note after the session was "Maxed out on incline bench. DL felt strong. Abs and lower back are pumped." Next time, the goal is incline at 185 for a full 5×5.
- Protocol: Strength B (6:43–7:32 PM)
- RPE: 7 / 10
- Athlete Note: *"Maxed out on incline bench. DL felt strong. Abs and lower back are pumped."*
Strength & Accessory Protocol
- Incline Bench Press: 185 lb × 5, 5, 5, 4, 4 (no warm-up ramp; maxed out)
- Deadlift: 275 lb × 5, then 285 lb × 5 (ties Sep 15 best; left glute held up)
- Dead-Hang Pull-ups: 3 sets × 7 reps (every set complete)
- Toes to Bar: 6, 7, 7 (target 10)
- Back Extensions: 20 of 30
PM Long-Form Breakdown: Strength B: Incline 185, Deadlift 285×5, Pull-Ups 3×7
PM Session Highlight Short
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Road to HYROX Phoenix
Everything is tracked in Gird on the way to a sub-1:20 at HYROX Phoenix in February.
I track all my interval paces, kettlebell loads, and HYROX prep sessions inside Gird. If you want structured programming with adaptive macro balancing: