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The only easy day was yesterday

123578

Comments

  • #202
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core


    Plan for this week

    5 x run
    2 x strength
    3 x core

    today

    core session

    3x
    60sec plank
    30sec side planks
    20 Russian twist
    10 bridges
    30 situps
    10 supermans


  • #203
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Warmup

    3x
    10 passovers
    10 lunges
    10 GMs
    10 pullups
    10 pushups
    10 situps
    10 OH squats

    5x
    16kg KB

    14 single arm swings
    7 double arms swings
    14 reverse lunges

    3x
    12/8/6/4

    KB step ups
    Hanging knee raises

    Lower body foam roll

    pm

    5km easy run - 24.50

    Avg HR - 135

    Avg Pace - 4.57


  • #204
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 20.47

    Avg HR - 163

    Avg Pace - 4.10

    1km cool down


  • #205
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 20.00

    Avg HR - 165

    Avg Pace - 4.00


    Km splits 4.07/4.06/4.03/3.56/3.48


  • #206
    Kentish
    Registered Users Posts: 68 ✭✭Kentish


    your closing in on that 40 min 10 k...its been a long time since that dreaded day :)


  • #207
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12 km endurance run - 1.04.33

    Avg HR - 130

    Avg Pace - 5.22


  • #208
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Kentish wrote: »
    your closing in on that 40 min 10 k...its been a long time since that dreaded day :)

    6 and a half years!!


  • #209
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km endurance run - 1.00.00

    Avg HR - 139

    Avg Pace - 5.00


  • #210
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core


    Plan for this week

    5 x run
    2 x strength
    3 x core
    1 x cycle


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  • #211
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Core

    3x
    35 pushups
    75sec plank
    30sec side planks
    20 Russian twists w/ 5kg
    10 single leg bridges
    10 supermans
    45 situps


  • #212
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6x400 interval session

    400/400 total distance 8km - 41.30

    Rep 1 - 1.16
    Rep 2 - 1.14
    Rep 3 - 1.15
    Rep 4 - 1.18
    Rep 5 - 1.18
    Rep 6 - 1.17

    Max HR - 180

    Pm

    1000m row

    Hip mobility

    250m row

    21/15/9
    Squat
    Pushup
    Situp

    250m row


  • #213
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km pace run - 25.35

    Avg HR - 150

    Avg Pace - 4.17


    Pm

    Mobility work

    DB bench press
    3x10 20kg
    3x10 32.5kg

    3x10 27.5kg Incline

    3x10 17.5kg DB Curls
    3x10 BW dips

    Core

    3x
    10 hanging leg raises
    20 side bends w/ 25kg
    20 russian twists w/ 5kg
    60sec plank
    30sec side planks
    45 situps
    10 supermans
    10 single leg bridges


  • #214
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    750m row

    500m row test - 1.32

    Mobility work

    Deadlift
    1x5 30kg
    1x5 50kg
    1x5 70kg
    1x5 100kg

    50x
    Burpee
    20" box jump

    Time - 3.45


  • #215
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    10km easy run - 46.23

    Avg HR - 149

    Avg Pace - 4.38


  • #216
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core


    Alcohol = missed sessions

    Plan for this week

    5x run
    3x strength
    3x core


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  • #217
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km easy run - 28.57

    Avg HR - 132

    Avg Pace - 4.49


  • #218
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Core

    Increases on previous session in bold

    3x
    30 pushups
    15 dips
    90sec plank
    45sec side planks
    30 Russian twists w/ 5kg
    10 single leg bridges
    10 supermans
    45 situps
    15 hanging leg raises
    30 DB side bends w/ 27.5kg

    Pm

    Shoulder mobility

    OH squat technique

    3x
    10 OH squat
    15 KB swing
    6x50m shuttles


  • #219
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 20.40

    Avg HR - 152

    Avg Pace - 4.07


    Core

    3x
    90sec plank
    45sec side planks
    50 situps


  • #220
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km pace run - 35.40

    Avg HR - 140

    Avg Pace - 4.27


  • #221
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Pm

    1000m row

    Upper body mobility

    Double under practice

    Military press
    2x5 20kg
    1x5 30kg
    1x5 40kg
    1x5 50kg
    1x5 60kg


    Push press
    1x5 20kg
    1x5 30kg
    1x5 35kg
    1x5 45kg
    1x5 50kg

    3x
    45sec KB swings w/16kg
    30sec rest
    45sec burpees
    30sec rest
    45sec double unders
    30sec rest

    55/57/63 total reps


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  • #222
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    18km hill run - 1.55

    Avg HR - 131

    Avg Pace - 6.23


    Dublin Way


  • #223
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core


    Week 6 plan

    5x run
    3x strength
    3x core


  • #224
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1000m row

    3x
    15 scap pushups
    10 med ball chops
    10 inv ring rows
    10 band pullaparts

    DB bench
    1x10 20kg
    3x6 35kg

    3x8 30kg Inc DB bench

    3x3 pullups +15kg

    3x8 20kg DB bicep curls

    3x8 50kg close grip bench press

    3x15 hanging leg raise
    3x10 scap pushups


  • #225
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km pace run - 25.15

    Avg HR - 154

    Avg Pace - 4.12


    Pm

    1000m row

    Lower body mobility

    Front squat/clean practice

    3x
    5 front squat
    5 clean
    5 ring dips
    250m row


  • #226
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 23.10

    Avg HR - 135

    Avg Pace - 4.37


  • #227
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 19.50

    Avg HR - 165

    Avg Pace - 3.58

    2km cool down

    Pm

    1000m row

    Upper mobility

    Lower mobility

    Cleans practice w/ 30kg

    3x

    500m row
    12 60kg Deadlift
    21 18" box jumps

    10.28

    Rows were 1.39/1.45/1.50


  • #228
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    13km pace run - 59.10

    Avg HR - 145

    Avg Pace - 4.32


  • #229
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core


    Week 7 plan

    5x run
    3x strength
    2x core


  • #230
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    H1 2012 goals

    Stay above 80kg BW

    100kg Bench
    160kg Deadlift
    130kg Squat
    80kg Mil press

    sub 11.45 2 mile
    sub 19.30 5km
    sub 40.00 10km
    sub 1.35 Half marathon


  • #231
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1000m row

    DB Bench press
    3x10 25kg
    3x6 35kg

    3x6 30kg Incline DB

    4x12 50kg Lat Pulldown
    4x12 20kg Tricep push down

    3x12 25kg DB Shrug
    3x12 8kg Lat Raise


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  • #232
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 34.30

    Avg HR - 134

    Avg Pace - 4.56


    Pm

    1000m row

    Upper mobility

    Push press/ push jerk practice

    6x
    5 pullups
    10 20kg push press
    60 skips


  • #233
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Core

    3x
    2min plank
    1min side planks

    40 Russian twists w/ 5kg
    20 scap pushups
    50 situps


  • #234
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km pace run - 34.55

    Avg HR - 149

    Avg Pace - 4.23


  • #235
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1000m row - 3.32

    500m row - 1.35

    Mobility work

    Crossfit - "fight gone bad"

    3x

    1 min per exercise

    Wall balls 10kg
    KB swings 16kg
    Box jumps 24"
    Push press 30kg
    Calorie row

    324 reps


  • #236
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km road race - 18.35 PB

    Avg HR - 167

    Avg Pace - 3.42

    Splits - 3.42/3.35/3.46/3.47/3.42


  • #237
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    narwog81 wrote: »
    H1 2012 goals

    Stay above 80kg BW

    100kg Bench
    160kg Deadlift
    130kg Squat
    80kg Mil press

    sub 11.45 2 mile
    sub 19.30 5km 18.35 25/2/2012
    sub 40.00 10km
    sub 1.35 Half marathon

    Massive PB for me, quite surprised, the 2m and 10km should fall quite easily now based off that time, very happy.


  • #238
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core
    7|3|20km|3|1 x core


    Week 8 plan

    4x run
    3x crossfit


    Busy this week in work, will be doing well to get 7 sessions in.


  • #239
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    5x 3min

    300m run
    Double unders


    200 DU reps


  • #240
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    1000m row

    Lower mobility

    10x10 50kg Front Squat


    4min tabata row - 8x 20sec for calories

    8 cal


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  • #241
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Military Press
    1x10 20kg
    1x6 30kg
    3x4 50kg
    1x4 60kg


    30-20-10
    30kg power cleans
    jumping pullups


  • #242
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    1000m row - 4min

    Lower mobility

    Squat
    1x10 20kg
    1x5 50kg
    1x3 90kg
    2x3 100kg
    1x3 102.5kg

    4x
    300m farmers walk w/ 40kg
    30 squats
    15 knees to elbow


  • #243
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km recovery jog - 44.55

    Avg HR - 132

    Avg Pace - 5.32


  • #244
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core
    7|3|20km|3|1 x core
    8|1|8km|4|


    Week 9 plan

    5x run
    4x crossfit


  • #245
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Deadlift
    1x10 60kg
    1x5 90kg
    1x4 100kg
    1x4 115kg
    2x3 125kg

    4x8 ring dips

    5x
    5 Hand release pushups
    10 70kg deadlifts
    35 double unders


  • #246
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 31.59

    Avg HR - 145

    Avg Pace - 4.33


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  • #247
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3x6 30kg split squats
    3x5 HSPU

    4x
    8 60kg clean & push press
    400m run

    Time 14.05


  • #248
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3min row

    10x10 60kg Front squat

    Wallball box jump ladder 10,9,8...
    20lb ball
    24" box

    Time 6.05


  • #249
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Power clean
    4x2 40kg
    4x2 50kg
    2x2 60kg

    5x
    10 HR pushups
    20 24kg KB swings
    30 DUs

    Time 12.15


  • #250
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3x2.2.2 split jerk
    40,50,60kg

    6x
    15 24" box jumps
    12 50kg push press
    9 toes to bar

    Time 18mins


  • #251
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core
    7|3|20km|3|1 x core
    8|1|8km|4|
    9|2|10km|5|1x rugby match


    Week 10 plan

    4x run
    4x crossfit


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