Training - Little by little - Page 3

colm_leche · 20-02-15, 13:54

Session 51: Jogging
2.5 mile easy run and stretch/mobility work

Session 52: Swim easy
475 m Breaststroke, 25 m Front crawl, core, steam sauna

Session 53: Swim easy
100 m Front crawl, 400 m Breaststroke, steam, sauna

Session 54: Weights - Legs/Chest/Shoulder/Triceps

Warm up on Concept2

Seated Leg Press: Warm Up & 3 Sets
Calf Raise, LHS, Mid, RHS - 3 Sets

Dips: 10, 10, 10
Bench: WU & 3 Sets
Incline Milatary Press: 3 Sets

Shoulder Isolation: Front, Lateral, Back: 2 Sets

Chest Expansions: With Medicine Ball on Stability Ball: 3 Sets

Session 55: Football
Indoor Football 1 Hour.

Knees a bit sore today. I haven't dipped body weight 3 sets of 10 reps in about 8 years, so some progress...

Swim:2550/5000m Goal
Weight 93.7 Kg

colm_leche · 21-02-15, 21:34

Session 56:

Warm up on Concept 2

Pull Ups: (bw) 3,2,2

Lat pull downs wide grip: 2 Sets
Lat pull downs narrow grip: 2 Sets

Incline bench pulls: 2 Sets

Seated Bench Pulls: Narrow - 2 sets; Wide - 2 Sets

Lateral Shrugs: 2 sets
Neck Shrugs: 2 sets

Bicep curls: 3 sets
Bicep shrugs: 2 sets

Core

200 m front crawl with pull bouy

colm_leche · 23-02-15, 09:31

Session 57: Run

Easy 5 mile run on sand/dunes.

Right hamstring a bit tight, but am enjoying being able to run/jog without serious pain.

colm_leche · 24-02-15, 10:44

Session 58: Run & Football

Easy 2 mile run to football, and football for 1 hour.

colm_leche · 25-02-15, 22:20

Session 59:

300 m in the pool at lunch time, front crawl with the pull buoy.

5 mile run in the evening @ threshold.

colm_leche · 26-02-15, 22:29

Session 60: Weights

Core

Dips [BW] - 10, 10, 10
Chest Expanders on stability ball - 10, 10, 10
Bench - WU, 10, 10, 10 @ 50 Kg
Military Press - 10, 10, 10

Shoulder Isolation, Front, Mid, Back - 10, 10, 10
Lateral Shrugs - 10, 10, 10

1 Hour of Football in the pm

colm_leche · 28-02-15, 12:16

Session 61:

Warm up on Concept2
Core

Pull ups: 3,3,2

Lat pull downs (wide and narrow): 2 sets
Bench rows: 2 sets

Incline leg press: 3 sets

Bicep Curls: 3 sets

Bicep Shrugs: 2 sets

Neck Shrugs: 2 sets

Lower back raises: 2 sets

colm_leche · 06-03-15, 14:33

Session 62:

5 mile night time beach run. Right hamstring still tight for these runs, so will need to seek treatment.

Swim - 150 m breast-stroke, 100 m frontcrawl

colm_leche · 10-03-15, 10:12

Session 63:

Easy 2.5 mile jog to football. 1 Hour of indoor football.

Hells bells, the knees are feeling sore today. Old age FTW!

Mellor · 10-03-15, 22:58

Quote:

Originally Posted by colm_leche

Hells bells, the knees are feeling sore today. Old age FTW!

Deep heat/Tiger Balm FTW!!

colm_leche · 18-03-15, 11:54

Session 64:
5 mile run @ tempo

Session 65:
1 hour indoor football

Session 66:
4 mile run easy

Session 67:
1,000 m swim breast-stroke & sauna
1 hour indoor football

colm_leche · 18-03-15, 19:48

Session 68: Wed 18th Weights

Core

Dips: 10, 10, 6 [Body Weight]
Chest Expansions: Medicine Ball on Stability Ball: 10, 10, 10
Seated Bench Press: Warm Up & 3 Sets

Incline Bench Press with Bells: 2 Sets
Military Press with Bells: 2 Sets

Lateral Shrugs: 3 Sets

Shoulder Isolation with Bells: Front/Lateral/Back - 3 Sets
Tricep Isolation: 3 Sets

colm_leche · 19-03-15, 10:46

Session 69: Running

5 mile run @ tempo with a climb of 144 steps to round it off at the end. Nice.

colm_leche · 20-03-15, 00:26

Session 70:

1000m breaststroke in the pool at lunch time

1 Hour of football in the pm.

colm_leche · 31-03-15, 09:40

Session 71:
Easy 20 minutes Cross Trainer

Session 72:
Easy 30 minute run

Session 73:
Easy 2 mile jog

Session 74:
Pool - 500 m Breststroke, & 100 m Front Crawl

Session 75:
Pool - 1000m Breststroke

Session 76:
Easy 30 minute run, Foam Roll

colm_leche · 31-03-15, 09:42

Session 77: Monday 30th

Lunchtime: Swim 1,000m breaststroke
Evening: Easy jog 1.5 miles, 1 hour football

colm_leche · 31-03-15, 19:24

Session 78: 5K Run

I did a very short foam roll, with a brief swim and sauna at lunch, as the legs were sore.

Evening was a timed 5K on tarmac, in a time of about 25:15.

colm_leche · 02-04-15, 12:37

Session 79: Easy Jog April 1st

Very light 200 m front crawl @ lunchtime, followed by stretching. Light 6k jog in the pm on sand.

Legs, and in particular the calves are quite tight, so will look to take it easy with the jogging, and not push too hard.

colm_leche · 03-04-15, 17:38

Session 80:

Good luck to everyone in the Irish Open.

Training today was a very easy 2 mile run, some easy hills with 3 sets of 144 steps.

colm_leche · 04-04-15, 17:45

Session 81:

Very easy 4 mile run. Stretch, core stability, and a very light foam rolling session.

The legs are quite heavy today.

21-02-15, 21:34	#42
colm_leche Member Join Date: May 2011 Posts: 622	Session 56: Warm up on Concept 2 Pull Ups: (bw) 3,2,2 Lat pull downs wide grip: 2 Sets Lat pull downs narrow grip: 2 Sets Incline bench pulls: 2 Sets Seated Bench Pulls: Narrow - 2 sets; Wide - 2 Sets Lateral Shrugs: 2 sets Neck Shrugs: 2 sets Bicep curls: 3 sets Bicep shrugs: 2 sets Core 200 m front crawl with pull bouy Last edited by colm_leche; 21-02-15 at 21:36.

18-03-15, 11:54	#51
colm_leche Member Join Date: May 2011 Posts: 622	Session 64: 5 mile run @ tempo Session 65: 1 hour indoor football Session 66: 4 mile run easy Session 67: 1,000 m swim breast-stroke & sauna 1 hour indoor football Last edited by colm_leche; 18-03-15 at 19:42.

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20-02-15, 13:54	#41
colm_leche Member Join Date: May 2011 Posts: 622	Session 51: Jogging 2.5 mile easy run and stretch/mobility work Session 52: Swim easy 475 m Breaststroke, 25 m Front crawl, core, steam sauna Session 53: Swim easy 100 m Front crawl, 400 m Breaststroke, steam, sauna Session 54: Weights - Legs/Chest/Shoulder/Triceps Warm up on Concept2 Seated Leg Press: Warm Up & 3 Sets Calf Raise, LHS, Mid, RHS - 3 Sets Dips: 10, 10, 10 Bench: WU & 3 Sets Incline Milatary Press: 3 Sets Shoulder Isolation: Front, Lateral, Back: 2 Sets Chest Expansions: With Medicine Ball on Stability Ball: 3 Sets Session 55: Football Indoor Football 1 Hour. Knees a bit sore today. I haven't dipped body weight 3 sets of 10 reps in about 8 years, so some progress... Swim:2550/5000m Goal Weight 93.7 Kg

23-02-15, 09:31	#43
colm_leche Member Join Date: May 2011 Posts: 622	Session 57: Run Easy 5 mile run on sand/dunes. Right hamstring a bit tight, but am enjoying being able to run/jog without serious pain.

24-02-15, 10:44	#44
colm_leche Member Join Date: May 2011 Posts: 622	Session 58: Run & Football Easy 2 mile run to football, and football for 1 hour.

25-02-15, 22:20	#45
colm_leche Member Join Date: May 2011 Posts: 622	Session 59: 300 m in the pool at lunch time, front crawl with the pull buoy. 5 mile run in the evening @ threshold.

26-02-15, 22:29	#46
colm_leche Member Join Date: May 2011 Posts: 622	Session 60: Weights Core Dips [BW] - 10, 10, 10 Chest Expanders on stability ball - 10, 10, 10 Bench - WU, 10, 10, 10 @ 50 Kg Military Press - 10, 10, 10 Shoulder Isolation, Front, Mid, Back - 10, 10, 10 Lateral Shrugs - 10, 10, 10 1 Hour of Football in the pm

28-02-15, 12:16	#47
colm_leche Member Join Date: May 2011 Posts: 622	Session 61: Warm up on Concept2 Core Pull ups: 3,3,2 Lat pull downs (wide and narrow): 2 sets Bench rows: 2 sets Incline leg press: 3 sets Bicep Curls: 3 sets Bicep Shrugs: 2 sets Neck Shrugs: 2 sets Lower back raises: 2 sets

06-03-15, 14:33	#48
colm_leche Member Join Date: May 2011 Posts: 622	Session 62: 5 mile night time beach run. Right hamstring still tight for these runs, so will need to seek treatment. Swim - 150 m breast-stroke, 100 m frontcrawl

10-03-15, 10:12	#49
colm_leche Member Join Date: May 2011 Posts: 622	Session 63: Easy 2.5 mile jog to football. 1 Hour of indoor football. Hells bells, the knees are feeling sore today. Old age FTW!

18-03-15, 19:48	#52
colm_leche Member Join Date: May 2011 Posts: 622	Session 68: Wed 18th Weights Core Dips: 10, 10, 6 [Body Weight] Chest Expansions: Medicine Ball on Stability Ball: 10, 10, 10 Seated Bench Press: Warm Up & 3 Sets Incline Bench Press with Bells: 2 Sets Military Press with Bells: 2 Sets Lateral Shrugs: 3 Sets Shoulder Isolation with Bells: Front/Lateral/Back - 3 Sets Tricep Isolation: 3 Sets

19-03-15, 10:46	#53
colm_leche Member Join Date: May 2011 Posts: 622	Session 69: Running 5 mile run @ tempo with a climb of 144 steps to round it off at the end. Nice.

20-03-15, 00:26	#54
colm_leche Member Join Date: May 2011 Posts: 622	Session 70: 1000m breaststroke in the pool at lunch time 1 Hour of football in the pm.

31-03-15, 09:40	#55
colm_leche Member Join Date: May 2011 Posts: 622	Session 71: Easy 20 minutes Cross Trainer Session 72: Easy 30 minute run Session 73: Easy 2 mile jog Session 74: Pool - 500 m Breststroke, & 100 m Front Crawl Session 75: Pool - 1000m Breststroke Session 76: Easy 30 minute run, Foam Roll

31-03-15, 09:42	#56
colm_leche Member Join Date: May 2011 Posts: 622	Session 77: Monday 30th Lunchtime: Swim 1,000m breaststroke Evening: Easy jog 1.5 miles, 1 hour football

31-03-15, 19:24	#57
colm_leche Member Join Date: May 2011 Posts: 622	Session 78: 5K Run I did a very short foam roll, with a brief swim and sauna at lunch, as the legs were sore. Evening was a timed 5K on tarmac, in a time of about 25:15.

02-04-15, 12:37	#58
colm_leche Member Join Date: May 2011 Posts: 622	Session 79: Easy Jog April 1st Very light 200 m front crawl @ lunchtime, followed by stretching. Light 6k jog in the pm on sand. Legs, and in particular the calves are quite tight, so will look to take it easy with the jogging, and not push too hard.

03-04-15, 17:38	#59
colm_leche Member Join Date: May 2011 Posts: 622	Session 80: Good luck to everyone in the Irish Open. Training today was a very easy 2 mile run, some easy hills with 3 sets of 144 steps.

04-04-15, 17:45	#60
colm_leche Member Join Date: May 2011 Posts: 622	Session 81: Very easy 4 mile run. Stretch, core stability, and a very light foam rolling session. The legs are quite heavy today.