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I placed in my age group at a 5k Saturday morning. Yesterday I went for a six mile trail run after a couple hours of trail maintenance. The woods were fantastic. I had a cold or flu last week so I scaled the exercise back and didn't do any strength work. I'm looking forward to getting back in the routine this week.
Well done!!Quote:
Originally Posted by Leatherstockiings
Just completed a 3 day stage race in Swaziland with a good mate which we rode on Singlespeeds.
Colin bonked just after the water point on day 1 and I ended up pushing his bike up 2 of the biggest climbs of the day. He retired at the top of the last climb and ended up on a drip back at the finish. Fortunately he recovered sufficiently to start day 2 and we then had 2 good days although he wasn't 100%.
Total distance was 180.3km with an accumulated ascent of 5 064m
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Congrats! Nicely done, especially after coming down with cold.Quote:
Originally Posted by Leatherstockiings
Singlespeed all the way! Nicely done!Quote:
Originally Posted by Thug
Today's WOD was sooooooo mental! Weight wasn't an issue at all. My head was screwing with me and for sure wasn't motivated to continue the WOD but I powered through and finished.
3 Rounds For Time (Chris Kyle Hero WOD)
40 KB Swings @ 55lbs
40 Box Jumps
40 Thrusters @65lbs
40 Elevated Push-ups (used 24" box)
Only time for legs today so will need to do arms tomorrow
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min
Arms done today
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Made reps on dips, pushdowns and hammer curls. Will have see if it was the day between working out and if I can get next week
A 12km run this morning with the coffee crew.
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
Made reps on all raises. Will up weight them and flyes next week
A 6.5km easy run yesterday morning.
This weekend its off to most anticipated event on the annual calendar, SA Singlespeed Championships.
There'll probably more beers drunk than miles ridden. :D
I went on a 5 mile road run yesterday morning, plus some trail maintenance later in the day. This weekend I'm doing a local, trail half-marathon. It's supposed to be a cold morning.
Good luck.Quote:
Originally Posted by Leatherstockiings
I far prefer running trail half's than road half's although my GF has entered me into a road 21 in January.
I much prefer trail running over running on the road. Being out in nature revitalizes me.
Good luck with your race's guy's. I envy those who can run. Im useless at running always have been
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on deadlift
This morning I ran 1.5 miles in the track for a VO2 max test. This afternoon I went for an easy three mile run.
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Made reps on leg extensions, leg curls, pushdowns and hammer curls. Will up weight for pushdowns and hammer curls next week
My big race for the year, 13.1 miles on the trail, is all wrapped up. I cut 30 minutes off my running injured time from last year. I. celebrated afterward with a couple of complimentary beers and junk food.
Upped weight for flyes and all raises
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
Made reps on flat presses, shrugs and static holds
Hiked 7.5 miles yesterday with backpack. Getting ready for an Appalachian Trail trip.
Yesterday's workout
Upped sets on wrist curls
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Made reps on deadlift again this week
Upped weight for leg extensions, leg curls, pushdowns and hammer curls
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Made reps on squats and dips
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
Made reps on flat presses, shrugs and static holds. Will up weight for all next week
I did a 6.38krun today.
I lack a bit of motivation lately, so the wife has told me if I do half an hour of some sort of exercise for the next 90 days I can buy a shotgun as a reward...
Geek
I ran 8.5 miles in the trail yesterday. Saturday was busy and I missed strength training.
Recent workouts include:
SA Singlespeed Championships - more of a piss up than a serious race but still cycled 27km's. The beer stop included a 750ml beer!!
A 10km run before SASSC
And a couple of short runs last weekend.
I managed to get an entry into a 52km trail run next year in July. It's the 30th anniversary of the race and although I have my permanent number, having run the race 3 times before, it has been 10 years since my last run. If I recall correctly, the temperature at the start in 2008 was -15deg Celsius.
Thug, -15C/5F is around the temp where I limit my run to 20 minutes.
My next race will probably be a 20 mile trail race in February. I might do a FA run on the local trails with friends around the new year where people choose their own distance. Some are going ultra-marathon distance but I'm shooting for 26.2.
Upped weight for deads
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Did some weights yesterday.
Today went for a 5.65k run in 40min.
So far on track for my prize. 82 days to ��
Geek
Fortunately the temp does rise to around a +15C during the day but as the village is nestled in the mountains, as soon as the sun drops, so does the temperature.Quote:
Originally Posted by Leatherstockiings
Last night I entered a 50km ultra on 17 March (road) as a training run for my 62km trail race in late April. That will then be followed by the 52km trail run in July.
Bloody hell, what have I let myself in for!
Looks like my bicycles will feel neglected.
It looks like you're going to be busy, Thug.:)
I met with the team re-designing my strength training program yesterday at the gym. They had me do some variations on familiar exercises and threw some in that I hadn't tried before. My lats are pretty sore today.
Accidentally upped weight for skull crushers but went ok so will run with it.
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Made reps on squats and dips again so will up weight next week. Also made reps on incline curls
A 7.5km run this morning before a Saturday spent at work.
Upped weight for flat presses, shrugs and static
Db bench press 40kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on incline presses
Yesterday I did some dumbell and bodyweight stuff. I really should plan those better.
This morning was a 5.25k run before work.
Still on track woops.
Geek
A 11km run yesterday morning.
Yesterday's workout
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Yesterday's routine
3/4 mile run warmup
Trap bar deadlifts 8 light weight, then 3x8
Back extensions 3X10
Lat pulldowns 3x10
Seated rows 3x10
Assisted pullups 2- I had nothing left
Stretching
Tonight I'm going to run on a wood mulch trail.