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Logging progress

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Warmup

3x15 band pull apart

3x10 5kg medball squat & press

3x10 5kg medball chops

3x10 16kg KB Swing

Strength

A1 3x10 70kg BB Squat

A2 3x8 BW strict pullup

B1 3x10 100kg BB deadlift

B2 3x1min front plank

Conditioning

Assault bike - tabata

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Tempo run

5km - 22.43

Avg pace - 4.32

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Easy run

5km - 25.56

Avg pace - 5.11

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Easy run

5km - 24.56

Avg pace - 4.59

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Easy run

6km - 29.46

Avg Pace - 4.57

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Warmup

3x15 18kg KB swing

3x15 scap pushups

3x15 band pulls

Strength - W3D1

A 4x8 87.5kg BB Bench

B1 3x12 90kg BB row

B2 3x15 15kg weighted situp

C1 3x12 20kg DB curl

C2 3x15 BW tricep dips

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Easy run

6km - 29.09

Avg pace - 4.51

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Easy run

5km - 23.53

Avg pace - 4.46

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June summary

Trained 19/30 days

12x Cardio - 70km

7x Strength/Conditioning

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Warmup

3x12 20kg KB swing

3x15 band pulls

3x12 9kg med ball squat + press

Strength - W3D2/3

A1 3x8 35kg DB Incline bench press

A2 3x90sec front plank

B1 3x8 100kg BB squat

B2 3x15 15kg weighted situp

C1 3x8 22.5kg DB curl

C2 3x15 BW tricep dips

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Easy run

8km - 39.14

Avg pace - 4.54

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Easy run

5km - 24.20

Avg pace - 4.52

Patsy167

I've been enjoying reading your log. Impressive consistency. Could I ask what your diet looks like and whether there are certain principles that guide you?

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Easy run

5km - 26.03

Avg pace - 5.12

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Warmup

3x15 20kg KB swing

3x15 scap pushups

3x15 band pulls

Strength - W4D1

A 4x6 90kg BB Bench

B1 3x8 100kg BB row

B2 3x15 15kg weighted situp

C1 3x12 20kg DB curl

C2 3x15 BW tricep dips

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https://www.boards.ie/discussion/comment/119296684#Comment_119296684

Cheers! I've been sick so the last two weeks hasn't been great unfortunately for training.

I was 97.5kg starting this log, my goal is <87kg. I'm currently 91kg so getting there slowly but nice to see some progress.

Principles are 1) Consistency 2) Simplicity 3) Injury prevention -> this has led me to the current plan of 3x strength sessions per week starting light on a 4x8/10 rep range and 3/4x running sessions at easy pace with the occasional longer/faster paced run thrown in.
Diet is pretty straightforward, overnight oats for breakfast, scrambled eggs & brown toast at lunch and grilled chicken/turkey burgers etc + veg at dinner. Fruit & rice cakes as snacks, not bothering with any supplements and try stick to water & coffee.

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Easy run

6km - 30.32

Avg pace - 5.05

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Easy runs

5km - 25.11

Avg pace - 5.02

6km - 33.14

Avg pace - 5.32

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Catching up

Runs

5km - 24.38

Avg pace - 4.55

5km - 24.56

Avg pace - 4.59

8km - 40.50

Avg pace - 5.06

Strength

warmup

A1 3x10 80kg BB bench

A2 3x10 10kg weighted situps

B 3x10 30kg DB Bench

C1 3x10 17.5kg DB curl

C2 3x10 BW tricep dips

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July summary

Trained 12/31 days

9x Cardio - 53km

3x Strength/Conditioning

Poor month due to Illness, travel, work and ankle injury

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Easy runs

5km - 25.46

Avg pace - 5.09

5km - 24.52

Avg pace - 4.58

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Easy runs

5km - 25.14

Avg pace - 5.02

5km - 24.54

Avg pace - 4.58

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Strength

warmup

A1 3x12 70kg BB bench

A2 3x12 15kg weighted situps

B1 3x12 70kg BB row

B2 3x60sec front planks

C1 3x12 17.5kg DB curl

C2 3x12 BW tricep dips

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Easy runs

6km - 30.56

Avg pace - 5.09

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Easy Run

5km - 24.08

Avg pace - 4.49

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Strength

warmup

A1 3x8 80kg BB Squat

A2 3x12 15kg weighted situps

B1 3x8 40kg BB Military Press

B2 3x60sec front planks

C1 3x12 BW Pullups

C2 3x12 BW tricep dips

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Easy runs

5km - 24.12

Avg pace - 4.40

5km - 26/02

Avg pace - 5.12