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Old 16-08-16, 12:12   #621
Mellor
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Good job with the marathon. How did that time compare to previous.
5min/km is a good target to be closing in on
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Old 16-08-16, 15:32   #622
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Quote:
Originally Posted by Mellor View Post
Good job with the marathon. How did that time compare to previous.
5min/km is a good target to be closing in on
I did one two years ago in 04:02 but I didn't train very well for that one and it was definitely a tougher course. I'm going to keep them up, maybe doing 3-4 a year. It's a cool hobby to see new parts of the world and as my body gets more used to the distance I can see myself achieving 03:20. Doing Budapest in October
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Old 19-08-16, 18:44   #623
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16/07 (workout 2):

45 mins pilates, 45 mins circuit training

17/08:

Press: 40kg*3*10
Chin ups: 3*10
Arnie DB press: 15kg*3*10
Chin ups: 3*10
Bicep curl: 20kg*3*10
Lateral raises: 7.5kg*3*10

18/08:

45 mins pilates, 45 mins kettlebell workout

19/08:

Workout 1:
12.5km run @ 01:10

Workout 2:
Bench: 77.5kg*5*5
Pull ups: 5*14
DB incline bench: 25kg*3*10
Wide grip pull ups: 3*5
Lat pulldown: 70kg*3*10
Shrugs: 35kg*3*10
Dips: +10kg*3*10
Pull ups: +10kg*3*8
Triangle push ups: 2*15
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Old 22-08-16, 08:08   #624
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20/08:

Press: 50kg*5*5
Chin ups: 5*14
Squat: 70kg*5*5
Arnie DB press: 15kg*3*10
Squat machine: 110kg*3*10
Bicep curl: 20kg*3*10
Front raises: 7.5kg*3*10
Leg extensions: 3*10
Leg curls: 3*10
Calf raises: 3*10

21/08:

15.6km @ 1:15. Set out to do 21km and was on track for a PB but around halfway back my knee buckled and I couldn't walk it off.

22/08:

Bench: 75kg*3*8
Pull ups: +10kg*3*8
Incline bench: 55kg*3*8
Pull ups: +5kg*3*10
Close grip bench: 65kg*3*8
Lat pulldown: 80kg*3*8
Dips: +15kg*3*8
DB flyes: 17.5kg*3*8
Tricep extensions: 36kg*3*8
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Old 23-08-16, 11:47   #625
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23/08:

Press: 45kg*5*8
Chin ups: +15kg*5*8
Squat: 60kg*5*8
Arnie DB press: 17.5kg*3*8
Leg press machine: 120kg*3*10
Bicep curl: 25kg*3*8
Shrugs: 35kg*3*8
Lateral raises: 10kg*3*8
Leg extensions: 3*8
Leg curls: 3*8
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Old 26-08-16, 19:47   #626
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24/08:

1 hr full body HIT workout

25/08:

1 hr full body HIT workout

26/06:

Press: 40kg*5*10
Chin ups: +10kg*5*10
Squat: 55kg*5*10
Press: 30kg*3*10
Chin ups: +5kg*3*10
Squat: 40kg*3*10
Bicep curl: 20kg*3*10
Lateral raises: 9kg*3*10
Leg extensions: 3*10
Leg curls: 3*10
Calf raises: 3*10
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Old 27-08-16, 11:09   #627
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27/08:

Bench: 70kg*3*10
Pull ups: +5kg*3*10
Incline bench: 55kg*3*10
Pull ups: +5kg*3*10
Shrugs: 30kg*3*10
Clap push ups: 3*10
Lat pulldown: 70kg*3*10
Tricep extensions: 30kg*3*10
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Old 01-09-16, 13:44   #628
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30/08:

~10km run @ ~01:05

It's a bit worrying that my 2 runs since the marathon have ended prematurely due to injury. This one was much worse than the last. My body was pretty much aching from the get go but I thought it would subside. Ran the 5km out and had to turn back and stopped/walked for portions of the home leg. Injuries were different this time too. I have a half marathon Saturday week and a full one on Oct 9th so I'm hoping that things improve.

31/08:

1 hour HIT workout.

01/09:

Bench: 80kg*3*5
Pull ups: +20kg*3*5
Incline bench: 60g*3*5
Pull ups: +10kg*3*10
Close grip bench: 65kg*3*10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*10
Tricep extensions: 36kg*3*10
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Old 10-09-16, 12:54   #629
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02/09:

17km run @ 1:25. Slow pace to test knees. Survived the run but in bits after.

07/09:

1 hr HIT workout.

08/09:

DB shoulder press: 22.5kg*3*10
Chin ups: +10kg*3*10
Squat: 60kg*3*10
Press: 40kg*3*10
Box jumps: 95cm*2*10
Chin ups: +5kg*3*10
Leg press: 160kg*3*10
Bicep curl: 20kg*3*10
Lateral raises: 7.5kg*3*10
Leg extensions: 3*10

09/09:

Bench: 70kg*3*10
Pull ups: +15kg*3*8
Incline bench: 55kg*3*10
Pull ups: +10kg*3*8
Lat pulldown: 70kg*3*10
Clap push ups: 3*10
Shrugs: 30kg*3*10
Tricep extensions: 35kg*3*10

10/09:

Half marathon @ 1:40:46. Very happy with the time as I felt like I had more in me throughout but was worried I'd put too much pressure on the knees which have become a recurring issue. Made it through the run but right after stopping one my knees was destroyed again. Any bend and it aches. Might have to talk to a physio about it. Doing Budapest marathon in a month and it's a big concern.
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Old 17-10-16, 14:12   #630
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I ran the Budapest marathon last weekend and it was quite terrible. Around 29km my knee buckled and it couldn't support me for more than 2-300m runs at a time so I ended up walking a lot of the last 13km. Finished in 04:25, 50 mins slower than my time 7 weeks prior.

I probably won't do much long distance running for the next few years. It just doesn't feel like it's doing my body any favours. I'm currently travelling for 3 months and not really exercising. Might start doing some BW stuff to maintain some strength but will leave the log until sometime next year.
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Old 03-01-17, 15:31   #631
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Got back into the gym today after nearly 4 months travelling, minimal exercising and excess eating. Looking forward to getting back into a healthy routine over the coming weeks and achieving the following goals by mid-March (likely emigrating then so will reevaluate at that point):

1. 5km in 20:xx. PB would be under 20:20 I think but I'd be happy to return to any 20:xx.

2. Max pull ups: 25. Would be around PB. Struggled with 10 earlier.

3. Max chin ups: 25. Around PB.

4. WOD Filthy 50: under 30 mins. Around PB.

5. WOD Murph: under 31 mins. Around PB.

6. Run a road race every month and aim for 47:xx in 10km in March. Around PB.

Most of my training is going to be HIT based as I miss the buzz ya get off doing the crossfit WODs. Will probably throw up weekly progress pics too as I put on 8kg over the time off that I'd like to make a dent in over the 10 weeks.

03/01:

Bench: 60kg*3*10
Pull ups: 3*10
Incline bench: 40kg*3*10
Pull ups: +10kg*3*4
DB shrugs: 25kg*3*15
Tricep extension: 30kg*3*15
DB flyes: 15kg*3*10
Lat pulldown: 60kg*3*10
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Old 04-01-17, 10:53   #632
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04/01:

Press: 40kg*3*10
Chin ups: 3*10
Squat: 60kg*3*10
Box jumps: 80cm*3*10
Chin ups: +10kg*3*5
Leg press: 80kg*3*10
Bicep curl: 25kg*3*10
Lateral raises: 7.5kg*3*10
Leg extensions: 3*10
Shoulder press machine: 40kg*3*10
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Old 06-01-17, 16:14   #633
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05/01:

5km run @ 23:04.

06/01:

5km run @ 24:12.

Happy enough to complete the distance both times being honest.
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Old 07-01-17, 13:43   #634
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07/01:

Murph WOD:
1 mile run
300 squats, 200 push ups, 100 pull ups/chin ups (alternating each set; total 20 sets of 15-10-5)
1 mile run
Time: 33:36

Quite happy with that. Was a real slog but my PB is only a little under 30 mins so I expected today to take longer.
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Old 08-01-17, 18:58   #635
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08/01:

Threadmill:
12pmh: 1 min on, 1 min off x 5
3 min rest
11pmh: 1 min on, 1 min off x 5
3 min rest
10pmh: 1 min on, 1 min off x 5

Pull ups: 3*10
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Old 09-01-17, 17:22   #636
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09/01:

Press: 40kg*3*10
Squat: 70kg*3*10
Chin ups: 3*10
Box jumps: 80cm*3*10
Chin ups: +10kg*3*10
Bicep curls: 20kg*3*10
Squat jumps: 3*20
Lat raise: 7.5kg*3*10
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Old 10-01-17, 18:36   #637
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10/01:

Bench: 65kg*3*10
Pull ups: 3*11
Incline bench: 60kg*3*5
Pull ups: +10kg*3*5
DB shrugs: 30kg*3*12
Tricep extension: 35kg*3*10
Lat pulldown: 75kg*3*10
Clap push ups: 3*10
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Old 11-01-17, 09:17   #638
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11/03:

Filthy 50 (simplified):

50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x sit ups
Time: 24:55

I swapped the knees to elbows for sit ups because I was short on time and they're always the longest set for me. Also, did not do double unders as no skipping rope.
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Old 12-01-17, 20:42   #639
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Hamstrings were very tight today so just did some upper body.

12/01:

Bench: 75kg*3*7
Pull ups: 3*12
Incline bench: 50kg*3*10
DB shrugs: 30kg*3*15
Tricep extension: 36kg*3*10
Lat pulldown: 75kg*3*10
Clap push ups: 3*10
Machine row: 70kg*3*10
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Old 12-01-17, 22:38   #640
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Quote:
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5. WOD Murph: under 31 mins. Around PB.
What Murph. That sounds vaguely familar
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