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The only easy day was yesterday

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    #182
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 34.29

    Avg HR - 136

    Avg pace - 4.55 min/km


    3x90 sec plank

    6x30sec side planks


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    #183
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1km warm up

    4km tempo run - 16.07

    Avg HR - 165

    Avg Pace - 4.02 min/km

    2km cool down

    Pm

    1 hour tag rugby


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    #184
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Ring pushups/med ball chop/squat & press/band pullaparts

    Bench
    1x15 20kg
    1x10 50kg
    3x6 80kg

    3x10 25kg Inc DB bench

    Deadlift
    1x10 60kg
    1x8 90kg
    1x5 120kg
    3x3 140kg
    1x10 60kg

    3x10 17.5kg DB curl
    3x15 BW dips
    3x6 BW pullups

    Core
    3x10 25kg DB side bends
    3x10 hanging leg raise
    3x60sec plank


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    #185
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km easy run - 38.32

    Avg HR - 144

    Avg Pace - 4.48 min/km


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    #186
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km pace run - 25.27

    Avg HR - 156

    Avg Pace - 4.14 min/km


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    #187
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x

    500m row
    40 squats
    40 pushups
    40 situps
    60sec planks
    20 20kg side bends


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    #188
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Intermittent training during December.

    Fri
    4 x 1km reps @ 4.15 pace

    Sat

    6km easy run - 30min

    Avg HR - 142

    Avg Pace - 5min/km

    Mon

    5km steady state run - 21.10

    Avg HR - 163

    Avg Pace - 4.14 min/km


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    #189
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km steady state run - 22.05

    Avg HR - 160

    Avg Pace - 4.25


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    #190
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    DB Bench Press
    1x10 22.5kg
    3x10 30kg

    3x8 25kg Incline

    5x10 60kg Deadlift
    5x10 pushups

    3x15 BW dips
    3x90sec planks

    3x20 25kg Side bends
    3x10 17.5kg DB curls


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


    8km easy run - 38.10

    Avg HR - 155

    Avg Pace - 4.46


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    #192
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 21.40

    Avg HR - 161

    Avg Pace - 4.19


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    #193
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km endurance run - 1.03.20

    Avg HR - 139

    Avg Pace - 5.16


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    #194
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    21km cycle - 50min

    Avg HR - 122

    Avg Speed - 26 km/h


    With a froup for a planned easy 50km. Had a tidy little crash which ended my spin after 21km.


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    #195
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


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


    plan for next week

    2 x strength
    4 x run
    2 x cycle
    2 x swim


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    #196
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Squats
    1x 10 20kg
    3x 10 50kg

    3x10 30kg DB Bench Press

    3x10 40kg SLDL

    3x10 pullups
    3x10 ab rollouts

    3x12 30kg miilitary press

    3x10 15kg DB Bicep curl
    3x20 tricep dips

    core work (planks/bridges)


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    #197
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 22.01

    Avg HR - 153

    Avg Pace - 4.23


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    #198
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km endurance run - 1.00.55

    Avg HR - 140

    Avg Pace - 5.04


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    #199
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5x400 interval session

    400/600 total distance 8km - 39.47

    Rep 1 - 1.14
    Rep 2 - 1.15
    Rep 3 - 1.16
    Rep 4 - 1.18
    Rep 5 - 1.19

    Max HR - 176

    Pm

    Core session

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


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    #200
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3 x 8 32.5kg DB bench press
    3 x 8 27.5kg Inc DB bench

    45min LME circuits

    Pm

    5km easy run - 24.50

    Avg HR - 136

    Avg Pace - 4.57


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    #201
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    16km endurance run - 1.26.10

    Avg HR - 134

    Avg Pace - 5.22


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    #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


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    #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


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


    5km pace run - 20.47

    Avg HR - 163

    Avg Pace - 4.10

    1km cool down


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    #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


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    #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 :)


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


    12 km endurance run - 1.04.33

    Avg HR - 130

    Avg Pace - 5.22


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    #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!!


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


    12km endurance run - 1.00.00

    Avg HR - 139

    Avg Pace - 5.00


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    #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


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