An 18km trail run this morning.
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An 18km trail run this morning.
Yesterday's cardio: 4 mile trail run
Today's strength training:
Pushups 20
Squat jumps 2x10
Jump rope 2x30 seconds
Alternating side lunge 2x10
Rear lunge 2x8
Dumbell squats 2x10
Sky reachers 2x10
Side planks 30 seconds each side
Burpies 10, 8
Took the Girlfriend for a trail run through a nature reserve this morning.
Saw Wildebeest, Springbok and Blesbuck and ended up with 16km on the gps.
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I went on an eight mile trail run this morning. Nice weather and the woods are really greening up.
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Upped weight for barbell rows
Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on dumbell rows
This afternoon I mixed things up with a new routine I read about. One set doing each exercize for 40 seconds with 20 seconds rest between each.
Squat jumps
Triangle pushups
Bicycle crunch
Jump rope
Forward lunges
Straight leg raises
Lateral lunge
Side plank
Mountain climber
Side plank
Bridge
Single leg squat
An 8.2km run before work which included a couple of hill repeats.
I've entered a 21km trail run on Sunday with the girlfriend. It will be her 1st half-marathon.
34 miles bike ride - to and from work yesterday.
It's a public holiday here today (Freedom Day) so joined my MTB club for a ride and ended up with 43km on the Singlespeed.
I got in a 3.5 mile run yesterday evening with four 1-minute intervals.
34 miles to and from work. They are in the process of repaving 11 miles of the bike trail so last night the last two miles were on asphalt so fresh my tires made that sticky sound as I rode. Cycling heaven!
Attachment 262591
A 5km run this afternoon.
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Upped weight for both straight leg deads and leg extensions
Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 40, 50, 60, 70 x 10 @1min
Single leg curls 30 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 13.5kg x 10x4 @1min
Yesterday's strength routine:
Pushups 3x15
Swimmers press 2x10
Bench dips 2x10
Bent over dumbbell rows 10
Front/side raises 10
Supermans 2x10
Crunches 50
Feet to hand swiss ball pass 10
Today's cardio: 2.7 mile trail run
10 minutes of yoga
A 36km bike ride this morning.
I did a 21km trail run this morning. Actual distance should have been 20.8 but I got lost en-route and added an extra 900m, so ended up with 21.7km. I still have quite a bit of work to do to get to where I want to be but a couple of more long distance runs will help.
Extremely proud of the GF, 1st ever trail half-marathon and she finished comfortably. Looks like she's almost ready for the trail stage race at the end of May.
I'm skipping this weekend's exercise due to a cold. I hope to be back at it on Tuesday.
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Hope you feel better.Quote:
Originally Posted by Leatherstockiings
Had an easy 20km singlespeed ride with the GF this morning.
Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on dumbell rows and pulldowns. Will up weight for db rows next week
Today i did some curls with this designer barAttachment 263061 and my fingers hurt:popcorn:
Did the night trail run tonight, measured 7.6km, sub 39 minutes.
Not so much today as last Friday, but I took a walk through the Reedy Creek trails when I was in Richmond for work training. I actually took a lot more photos than I thought I did, but 2 hours of trail in a new to me area so I guess not all that surprising.
Attachment 263107
The James River (and reason I didn't do any fishing, water too fast)
Attachment 263108
Old hydro-electric dam that's now part of the park.
Attachment 263109
Inside the dam, also now a home for hobos I suppose.
Attachment 263110
And some turtles sunning themselves on a log.
I'd say that was a half decent work out, 2 miles each way as the crow flies.
What, no swim? ;-)Quote:
Originally Posted by Marshal
Water temp was only in the 60s. Still a bit chilly for my taste. The class II rapids didn't look all that inviting either lol.
Ahh, jump in, drag yourelf out, build a fire ;-)Quote:
Originally Posted by Marshal
A 30km ride before work with the Friday crew.
Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 40, 50, 60, 70 x 10 @1min
Single leg curls 30 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 13.5kg x 10x4 @1min
Made reps on both leg curls and skull crushers
This evening I went in a 3.7 mile trail run. I missed two runs due to a cold this past week and I felt really sluggish running. It should be a nice weekend so I hope to get a good run in this Sunday.
Is anybody watching Nike's attempt at a sub-two hour marathon tonight?
https://mobile.twitter.com/i/live/847926495850840064
Didn't see it but missing out on a sub 2 hours by 26 seconds was phenomenal. Those 26 seconds probably equated to 150 metres.Quote:
Originally Posted by Leatherstockiings
The car acting as a windblock helped a lot.
I did an 11.4km run this morning including some repeats up a set of steep stairs (300m length, gradients up to 33%)
I ended up watching the whole Breaking2 attempt. It was quite fascinating.
Today's strength routine:
Squat jumps 2x10
Jump rope 2x30 seconds
Alternating side lunges 2x10
Dumbbell squats 2x10
Cross crunches 2x15
Burpees 2x10
A very slow 17km trail run this morning with the GF.
Why slow ?Quote:
Originally Posted by Thug
Didnt now they where, and donr have twitter so dont know detailsQuote:
Originally Posted by Leatherstockiings
So Close! Kipchoge Runs a 2:00:25 in the Breaking2 Attempt | Runner's WorldQuote:
Originally Posted by whoever
Thanks, soo close ...Quote:
Originally Posted by Leatherstockiings
I did a five mile trail run this afternoon.
