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The only easy day was yesterday

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    #362
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    4x
    20 pushups
    20 20lb wall balls
    20 32kg walking lunges

    Time 15.40

    30 pullups
    400m run
    20 pullups
    400m run
    10 pullups

    Time 7.05


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    #363
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    9km pace run -40.01

    Avg HR - 149

    Avg Pace - 4.28


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    #364
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    500m row
    10x
    5 CTB chinups
    10 pushups
    15 squats
    500m row


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    #365
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Sat

    Hillwalk

    Time: 3.30

    Distance 15km

    Route: Kippure - Seefingan - Kippure

    Equipment: backpack w/ 60lbs


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    #366
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Hillwalk

    Time: 5.30

    Distance 20km

    Route: Seskin - Camara - Lugnaquilla - Cannow - Camenbollogue - Table - Seskin

    Equipment: backpack w/ 60lbs


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    #367
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km recovery run - 24.59

    Avg HR - 132

    Avg Pace - 5.00


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    #368
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 35.10

    Avg HR - 135

    Avg Pace - 5.01


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    #369
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 30.30

    Avg Pace - 6.06

    Equipment - day sack w/ 35lbs

    Pm

    10km tempo run - 41.40

    Avg HR - 159

    Avg Pace - 4.10


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    #370
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    4x
    10 pull ups
    90 sec plank

    10,9,8,7,6,5,4,3,2,1

    28kg KB swing
    burpees
    squats

    Time: 8.50


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    #371
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    10km pace run - 42.00

    Avg HR - 153

    Avg Pace - 4.12

    Pm

    500m row

    4x
    8 60kg push press
    30 pushups

    5x
    7 45kg thrusters
    3 burpees


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    #372
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km run - 49.40

    Avg Pace - 6.12

    Equipment - Daysack w/ 35lbs


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    #373
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Thurs

    6km easy run - 28.05

    Avg HR - 140

    Avg Pace - 4.40


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    #374
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12hr hill walk - 34km

    Laragh area

    Equipment - backpack w/ 70lbs


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    #375
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km easy run - 27.12

    Avg Pace - 4.32


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    #376
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 32.57

    Avg HR - 144

    Avg Pace - 4.42


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    #377
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km pace run - 34.20

    Avg HR - 157

    Avg pace - 4.17


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    #378
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 27.00

    Avg HR - 112

    Avg Pace - 5.23

    Ran to work pre-breakfast with a light daysack


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    #379
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Weight 79kgs

    Badly sprained ankle 2 weeks ago and went from 81kg to 74kg in 2 weeks.

    Plan is to do WS4SB until Christmas with some cycling/light running.

    Week 1
    ME Upper

    Bench
    1x10 50kg
    1x8 60kg
    1x5 70kg
    1x3 75kg

    2x12 22.5kg Inc DB press

    4x10 50kg BB Row
    4x10 7.5kg Seated DB clean

    3x12 30kg DB Shrug
    3x12 15kg DB Curls


    Kept the weight light but it all felt heavy, especially the rows, think my upper back still needs some recovery time.


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    #380
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    hope the ankle strain did not stop you over the last few weeks.


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    #381
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    holdfast wrote: »
    hope the ankle strain did not stop you over the last few weeks.

    Unfortunately it did, close but no cigar!


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    #382
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Well you know what its about now, best of luck the next time


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    #383
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Weight 87kg

    Ankle still only 50/50. Broken toes on left foot.

    Took the last 2 months off training completely, body needed time to recover. Gonna start working away around my injuries, hopefully they'll be fixed in a few weeks then I reckon I'll do a 6 week WS4SB cycle with some running and then go back to Crossfit and running.

    Easing myself back in today...

    2000m row - 7.55

    3x5 70kg dead lift
    3x5 BW chinups

    3x5 50kg Front squat
    3x5 BW dips


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