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Comments

  • #52
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 25.21

    Avg pace - 5.04



  • #53
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x12 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x8 90kg BB Squat

    A2 4x15 15kg weighted situp

    B1 4x6 120kg BB deadlift

    B2 4x90sec BW front plank


    Conditioning

    Tabata assault bike - 2100m



  • #54
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Tempo run

    5km - 23.17

    Avg pace - 4.39



  • #55
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 scap pushup

    3x15 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x12 32.5kg DB Bench

    A2 4x10 15kg weighted situp

    B1 4x6 40kg BB military press

    C1 4x8 BW pullups

    C2 4x12 BW tricep dips


    Conditioning

    Tabata assault bike - 2100m



  • #56
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.21

    Avg pace - 4.52



  • #57
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Long run

    10km - 55.57

    Avg pace - 5.36



  • #58
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 18kg KB swing

    3x15 scap pushups

    3x15 band pulls


    Strength - W2D1

    A 4x8 85kg BB Bench

    B1 3x10 90kg BB row

    B2 3x10 BW KTE

    C1 3x10 20kg DB curl

    C2 3x15 BW tricep dips


    Conditioning

    3x500m row

    21,14,7

    24kg KB swing

    BW pushups



  • #59
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x10 18kg KB swing

    3x15 band pulls


    Strength - W2D2

    A1 4x8 90kg BB Squat

    A2 4x25 V-ups

    B1 4x8 120kg BB deadlift

    B2 4x60sec BW side plank


    Conditioning

    Tabata assault bike



  • #60
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 34.42

    Avg pace - 4.57



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  • #61
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 scap pushup

    3x15 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x10 35kg DB Bench

    A2 4x60sec front plank

    B1 4x10 40kg BB military press

    C1 4x10 BW pullups

    C2 4x15 BW tricep dips


    Conditioning

    Tabata assault bike - 2200m



  • #62
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Tempo run

    5km - 22.43

    Avg pace - 4.32



  • #63
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 25.56

    Avg pace - 5.11



  • #64
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.56

    Avg pace - 4.59



  • #65
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 29.46

    Avg Pace - 4.57



  • #66
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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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  • #67
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 29.09

    Avg pace - 4.51



  • #68
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 23.53

    Avg pace - 4.46



  • #69
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    June summary

    Trained 19/30 days

    12x Cardio - 70km

    7x Strength/Conditioning



  • #70
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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



  • #71
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    8km - 39.14

    Avg pace - 4.54



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  • #72
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.20

    Avg pace - 4.52



  • #73
    Patsy167
    Registered Users, Registered Users 2 Posts: 1,830 ✭✭✭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?



  • #74
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 26.03

    Avg pace - 5.12



  • #75
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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



  • #76
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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.
    Post edited by randomgenericstring on


  • #77
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 30.32

    Avg pace - 5.05



  • #78
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    5km - 25.11

    Avg pace - 5.02


    6km - 33.14

    Avg pace - 5.32



  • #79
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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



  • #80
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    July summary

    Trained 12/31 days

    9x Cardio - 53km

    3x Strength/Conditioning


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



  • #81
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs


    5km - 25.46

    Avg pace - 5.09


    5km - 24.52

    Avg pace - 4.58



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  • #82
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    5km - 25.14

    Avg pace - 5.02


    5km - 24.54

    Avg pace - 4.58



  • #83
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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



  • #84
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    6km - 30.56

    Avg pace - 5.09



  • #85
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    5km - 24.08

    Avg pace - 4.49



  • #86
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    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



  • #87
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    5km - 24.12

    Avg pace - 4.40


    5km - 26/02

    Avg pace - 5.12



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