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Old 20-02-15, 13:54   #41
colm_leche
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Join Date: May 2011
Posts: 612
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
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Old 21-02-15, 21:34   #42
colm_leche
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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.
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Old 23-02-15, 09:31   #43
colm_leche
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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.
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Old 24-02-15, 10:44   #44
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Session 58: Run & Football

Easy 2 mile run to football, and football for 1 hour.
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Old 25-02-15, 22:20   #45
colm_leche
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Session 59:

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

5 mile run in the evening @ threshold.
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Old 26-02-15, 22:29   #46
colm_leche
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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
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Old 28-02-15, 12:16   #47
colm_leche
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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
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Old 06-03-15, 14:33   #48
colm_leche
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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
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Old 10-03-15, 10:12   #49
colm_leche
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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!
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Old 10-03-15, 22:58   #50
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Quote:
Originally Posted by colm_leche View Post
Hells bells, the knees are feeling sore today. Old age FTW!
Deep heat/Tiger Balm FTW!!
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35 Betfair bonus
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Old 18-03-15, 11:54   #51
colm_leche
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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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Old 18-03-15, 19:48   #52
colm_leche
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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
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Old 19-03-15, 10:46   #53
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Session 69: Running

5 mile run @ tempo with a climb of 144 steps to round it off at the end. Nice.
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Old 20-03-15, 00:26   #54
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Session 70:

1000m breaststroke in the pool at lunch time

1 Hour of football in the pm.
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Old 31-03-15, 09:40   #55
colm_leche
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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
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Old 31-03-15, 09:42   #56
colm_leche
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Session 77: Monday 30th

Lunchtime: Swim 1,000m breaststroke
Evening: Easy jog 1.5 miles, 1 hour football
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Old 31-03-15, 19:24   #57
colm_leche
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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.
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Old 02-04-15, 12:37   #58
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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.
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Old 03-04-15, 17:38   #59
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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.
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Old 04-04-15, 17:45   #60
colm_leche
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Session 81:

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

The legs are quite heavy today.
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