Do it

dmigsy

Goals:
Sub-20 min 5k by end of March (PB: 20:47, Oct 2013)
100 consecutive pushups

Age: 35
Height : 5' 8"
Weight: 76kg
Starting fitness: Low. Sedentary job, play soccer 2/3 times a week & go for the odd run. Much of 2014 was a write off fitness-wise due to a broken foot.

Plans:
Full potential 5k plan (via Garmin connect)
http://hundredpushups.com/index.html

dmigsy

Pushups:
Started on Week 3 as I did 20 in the initial test. Did 20 in the max set.

Run: Easy pace 20 mins.
Avg pace this morning: 5:45.
Need to go a little quicker on easy days (approx 5:30)

dmigsy

Run: (Goal pace, m/km) Actual
6 minutes easy pace (5:30) 5:15
6 minutes steady pace (5:00) 5:05
6 minutes threshold pace (4:30) 4:40

Handy enough, was a bit quicker than easy and a bit slower than threshold. Not going to worry about that in week 1.

dmigsy

Just pushups today:
Set number: Done / Target
Set 1 : 10/10
Set 2 : 12/12
Set 3 : 8/8
Set 4 : 8/8
Set 5(max): 27/at least 12

dmigsy

Run: (Goal pace, m/km) Actual
5 minutes threshold pace (4:30) 4:24
3 minutes rest
5 minutes threshold pace (4:30) 4:24

Tougher than 10 minutes running should be!

Alf Veedersane

Have you done a 5k before or have you an idea of what time you'd run for it now?

dmigsy

Yeah, I've done a good few before. Best time is 20:47 at the end of 2013. Never good at structuring my training though. Following a plan this time in the hope of breaking 20 min towards the end of March.

dmigsy

Just pushups today:
Set number: Done / Target
Set 1 : 11/11
Set 2 : 13/13
Set 3 : 9/9
Set 4 : 9/9
Set 5(max): 28/at least 13

dmigsy

30 minutes easy
5.12k. 5:53 Avg pace. Bit slower than I wanted to go but enjoyable enough.

dmigsy

Run : 15 minutes easy @ 5:30 pace

Pushups
Set number: Done / Target
Set 1 : 12/12
Set 2 : 14/14
Set 3 : 11/11
Set 4 : 10/10
Set 5(max): 25/at least 16

dmigsy

Run
8 mins Easy pace
8 mins Steady pace
8 mins Threshold pace

Pace was a bit all over the place - freezing cold and busy streets. Avg 4:55 pace for the run.

dmigsy

Pushups
Set number: Done / Target
Set 1 : 14/14
Set 2 : 16/16
Set 3 : 12/12
Set 4 : 12/12
Set 5(max): 31/at least 18

dmigsy

Run today:

6 mins threshold pace (4:30)
3 mins walking
6 mins threshold pace (4:30)

Bang on pace today. Cold short blast. Enjoyable.

dmigsy

Pushups (Fri 16 Jan)

Set number: Done / Target
Set 1 : 16/16
Set 2 : 18/18
Set 3 : 13/13
Set 4 : 13/13
Set 5(max): 25/at least20

dmigsy

Pushups
Max test : 50. Means I go into the >40 column for week 5 http://hundredpushups.com/week5.html

Run:
35 mins easy pace. Target avg pace was 6:30. Actual was 6:15.

dmigsy

Pushups
Going to the hardest group of week 5 was too big a step. Failed on the second set at 25/40 after a first set of 35. Stepped back down to the easier group for the final sets.

Running
20 minutes easy. 5.52 Avg pace

dmigsy

Tuesday 20th
5.85k @ 6:20 Avg
60 mins soccer training

dmigsy

Pushups (Weds 21st)

Set number: Done / Target
Set 1 : 10/10
Set 2 : 10/10
Set 3 : 13/13
Set 4 : 13/13
Set 5 : 10/10
Set 6 : 10/10
Set 7 : 9/9
Max : 25/at least 25

dmigsy

Running (Thurs 22nd)
3 x 5 mins intervals @ 4:30

Alf Veedersane

Do you have one a dem fancy watches that tells you your pace?

dmigsy

Alf Veedersane wrote: »

Do you have one a dem fancy watches that tells you your pace?

Yeah, one of these. http://sites.garmin.com/en-US/forerunner910xt/ . Reckon my pace would be all over the place without it.

Running
40 min easy pace yesterday.

Pushups
Max test for Week 5: 46 => Progress to week 6

Alf Veedersane

dmigsy wrote: »

Yeah, one of these. http://sites.garmin.com/en-US/forerunner910xt/ . Reckon my pace would be all over the place without it.

Running
40 min easy pace yesterday.

Pushups
Max test for Week 5: 46 => Progress to week 6

Yeah it's kinda guesswork without them. Might invest if I decide to run a bit more this year. I'd love to be able to split up my running into pace blocks like you do

dmigsy

Alf Veedersane wrote: »

Yeah it's kinda guesswork without them. Might invest if I decide to run a bit more this year. I'd love to be able to split up my running into pace blocks like you do

This one is supposed to be better for just running http://thewirecutter.com/reviews/best-running-watch/ . I was using my one for a bit of cycling too but if was getting one purely for running I'd go for the Forerunner 220. The garmin connect website is great for collecting all your stats and shows your pace charts, records, maps etc.

dmigsy

Yesterday
Running:
25 mins easy pace

Pushups:
SET 1 25/25
SET 2 30/30
SET 3 20/20
SET 4 15/15
SET 5 40/(at least 40)

Nice run. Pushups were tough. Can see myself having to repeat week 6.

Tonight
Running:
Intervals
2 mins @ 4:30 pace
1 min rest
1 min @ 3:50 pace
1.5 mins rest
Repeat 5 times

Really enjoyed this. Felt strong and went 30+ secs faster than target pace for most of it.