Advertisement
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.

Current status: https://keepboardsalive.com/

Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
https://www.boards.ie/group/1878-subscribers-forum

Private Group for paid up members of Boards.ie. Join the club.

Gripping on

  • 11-02-2011 09:55PM
    #1
    Ryder
    Registered Users, Registered Users 2 Posts: 992 ✭✭✭


    Disclaimer.....ament very reliable at keeping notes so cant promise ill see this log through, but.....

    Busy 70hr a week job and 1yr old girl, wife etc mean training has become far more difficult. 15yrs ago used to row to a reasonably high level and have 'kept fit' since. Last year did the etape on a 6hr per week training program, easy 9hr finish.
    More commitments this year mean that I have at most 4hrs per week to train

    Goals...are evolving. Have signed up for the Limerick Duathalon in april. Want to finish comfortably
    Also planning on doing WAR in june.
    secondary goal is to try and abolish a 2yr nagging knee ache (not pain). Hoping core work will pay off this year as well as weekly foam rolling

    Plan for the next 6 weeks. very simple
    2 days of 30mins running, fartlek, focusing on a cadence above 80. followed by a 30 min circuit. 3 sets of; bent over row, crunch, hamstring stability ball curls, dumbbell power clean and press, stability ball press up and pistols. In 4 weeks I will drop one circuit session and extend the run to 40/50 mins

    2 days of rollers. 2 X 20 min threshold sessions with 5min break. find hr useless for intervals so will use RPE instead. time depending, will try to convert one of the roller sessions to a 90min outdoor ride.


Advertisement