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Old 13-04-15, 10:00   #61
colm_leche
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Join Date: May 2011
Posts: 580
Session 82:

Easy swim, breast-stroke 500 m, front-crawl 25 m.

Session 83:
Timed 10K run. [Pre & post stretching]

Session 84:
Easy 5 mile run on beach/sand-dunes. [Stretching]
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Old 15-04-15, 08:32   #62
colm_leche
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Session 85: Swimming

Easy 500m Breaststroke & 25 m front crawl


Session 86: Weights

Dips: 10, 10, 10
Chest Expansions on Stability Ball: 10, 10, 10
Seated Bench Press: 4 Sets
Seated Shoulder Press: 2 Sets Narrow Grip, 2 Sets Wide Grip
Overhead Preacher Curls: 2 Sets

Seated Leg Press: 3 Sets
Calf Isolation Raises: LHS, Middle, RHS: 2 Sets

Lower Back Raises: 3 Sets
Lateral Shrugs: 3 Sets
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Old 15-04-15, 21:33   #63
colm_leche
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Session 87: Jogging

Session this evening was an easy 12 km jog, with a couple of tough hills thrown in.
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Old 19-04-15, 16:33   #64
colm_leche
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Session 88:

5K Park run. Legs were very bad today, so need to ease back on the jogging just a touch, and not push it too hard.
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Old 24-04-15, 15:24   #65
colm_leche
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I've been under the weather this week, so took it very easy.

Session 89: Football

1 Hour of football

Session 90: Swimming
1,000m of breast-stroke
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Old 08-05-15, 10:07   #66
colm_leche
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Session 91:
Stretch/Flexibility; 5 minute Jog; 30 Minute X-Train

Session 92:
30 Minute X-Train

Session 93:
30 Minute X-Train

Session 94: May 4th
10 K road race

Session 95: May 6th
Stretch/Flexibility; 8 K beach run
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Old 12-05-15, 08:42   #67
colm_leche
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Session 96:
50 m Front Crawl. 200 m Breast-stroke.

Session 97: Jogging
Really easy 7.5 mile run on the roads.

Session 98: X-Train
Stretching/Flexibility
35 Minutes Cross Trainer
1 Hour of football in the PM.
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Old 14-05-15, 09:12   #68
colm_leche
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Session 99:
1 Hour of football easy.
Stretching/Mobility.
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Old 17-05-15, 18:34   #69
colm_leche
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Session 100: Jogging/Stretch

Easy 2.5 mile run
Stretch


Session 101: Weights
Back into the weights room. Eased back in with a gentle session.

Stretch/Core

Chest Expansions: 3 Sets
Bench Press: 3 Sets
Military Press: 3 Sets

Lat Pull Downs [Wide and Narrow Grip]: 2 Sets of each

Shoulder Isolations with bar bells [Front/Middle/Back]: 3 Sets
Tricep Pull Downs: 3 Sets

Incline Leg Press: 3 Sets
Calf Isolation Excercises: 2 Sets
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Old 17-05-15, 18:40   #70
colm_leche
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Session 102: Long Slow Run

Long slow 8 mile run.

I found this tough, and form/stride deteriorated towards the end, but it's the longest I have run in a while. Happy enough.
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Old 19-05-15, 10:17   #71
colm_leche
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Session 103: Football

1 Hour of football - 4 Vs. 4.

Legs are in ribbons. Old Oge FTW ...
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Old 20-05-15, 23:25   #72
colm_leche
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Session 104: Jogging

Easy 5 mile run on the roads with a block of 144 steps towards the end.

Legs still a bit waxy. Onwards and upwards ...
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Old 03-06-15, 08:55   #73
colm_leche
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Session 105:
1 Hour Football

Session 106:
1 Mile jog warm-up. 3 mile Park Run. Stretching.

Session 107:
4 Miles easy jogging.

Stretching/Mat Work
Core/Lower back Raises

Bench Press
Lat Pull Downs
Squats

Session 108:
5 miles easy jogging with a block of 144 steps.
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Old 15-06-15, 09:49   #74
colm_leche
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Session 109:
1 Hour Football. [Left Achilles very sore after this.]

Session 110:
Easy 5 mile jog on the road, with block of 144 steps to finish.

Session 111:
Short Weights Session – Chest/Shoulder/Triceps/ Core Stability.

Session 112:
Stretch/Foam Roll. Easy 5 mile jog on sand. [Achilles still bad].

Session 113:
Easy 1,000m in the pool – Breast-stroke.

Session 114:
Stretch. Very slow 8.3 mile run on the roads. [Longest I have run in about 9 months]. This was tough but enjoyable.
Post work out walk/stretch/short foam roll.
Right hamstring tightened up at about mile seven which is a bit meh. The Achilles has loosened up a little, but is still not 100%. I probably need to start booking physio.
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Old 16-06-15, 21:24   #75
colm_leche
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Session 115:
40 minute game of futsal.

Session 116: Tuesday 16th
1 mile slow jog. Stretch. 5 mile tempo run. Walk to cool down.

I found this tough, but great to be out putting in a few miles of a Summer evening.
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Old 19-06-15, 09:55   #76
colm_leche
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Session 117:
1 Hour of Football.
Stretch/Flexibility & Foam Roller.
20 Minutes on X-Trainer

Session 118:
1 Hour of Tennis
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Old 22-06-15, 08:44   #77
colm_leche
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Session 119:
Stretch. 3 Mile park run on grass.

Session 120: Sunday
8 Mile slow steady run on the roads. 1 km walk to cool down.
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Old 24-06-15, 10:01   #78
colm_leche
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Session 121: Monday June 22nd

Warm up on Concept 2. Stretch/Core.

1 Hour of football.


Session 122: Tuesday June 23rd
10 K run @ Tempo. 1 K jog to cool down.
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Old 06-07-15, 08:29   #79
colm_leche
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Session #123
Wednesday 24 th - Football 1 Hour. Stretching/Flexibility. 30 minutes on Cross-Trainer.

Session #124
Thursday 25 th – 750 m breast-stroke swimming. Core stability.

Session #125

Monday 29 th – Football 40 minutes.

Session #126
Tuesday 2 nd – Swim 900m Breast-stroke, 100m Front Crawl

Session #127
Wednesday 1 st – 1 Hour Football.

Session #128
Thursday 2 nd. 5 Mile run on run/sand/dunes.

Session #129
Friday 3 rd. Tennis 1 Hour.
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Old 06-07-15, 08:51   #80
colm_leche
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Session #130. Saturday 4 th.

11 mile long slow run. Post run cool down, stretch, short foam roll session.

This session was tough, in particular the last 3 miles, where the form/cadence was tailing off. The route is a loop. We hadn’t planned it, but having the wind on our backs, down the beach, at miles 6/7 was a boon. Left Achilles is still niggling.


Sunday 5th. Weights. Warm up on Concept 2. Stretching/Mobility. Work on Core Stability Ball.

Chest Expansions on Core Stability Ball. 3 Sets
Bench Press – 3 Sets
Chest Press – 2 Sets
Shoulder Press with Bar bells – 3 Sets
Shoulder Isolation Excercises [Front Raises/Lateral Raises/Deep Shrugs] – 2 Sets
Overhead Tricep Raises – 3 Sets
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