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Old 09-09-11, 09:12   #41
FeetMagic
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Not the best week so far, only made the gym on Wed but had a fairly good session:

500m warm up jog
Chin ups 6 x 3
Dips 15 x 3
Leg Press 15x3x90kg
Dumbell bench press 8x2x40kg & 8x1x35kg
400m @ 18.5km/hr
One arm row 6x10x20kg
Lat pulldown with dumbells 3x7x30kg
300m @18km/hr 2 min break 250m @ same speed
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Old 16-09-11, 09:52   #42
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Yesterday's session:

Chin ups 6 x 4
Dips 15 x 2, 10x2
400m @18.5, 2min rest, 300m @19, rest, 300m@ 18.5, rest, 300m@18
Dumbell bench press 8x1x20kg, 8x2x22.5kg, 8x1x20kg
One arm row 10x2x25kg
400m @18.5, 2min rest, 300m @19, rest, 300m@ 18.5
Lat pulldown with dumbells 8x3x30kg

Was very happy with this session, concentrated slightly more on the cardio & I think this is something I will continue to do from now on as I felt great after it.
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Old 16-09-11, 13:34   #43
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Looks good, plenty of resistance training in there which is the ticket for weight loss.

Honestly, i'd use the stationary bike or X-trainer for cardio/intervals. The treadmill is horrible for you, really bad for your joints.
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Old 16-09-11, 14:17   #44
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Looks good, plenty of resistance training in there which is the ticket for weight loss.

Honestly, i'd use the stationary bike or X-trainer for cardio/intervals. The treadmill is horrible for you, really bad for your joints.
You'd have to be on the bike a lot longer to burn the same amount of calories as you would on the treadmill. Treadmill is fine once your not seriously overweight.
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Old 03-10-11, 10:14   #45
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Didn't make it to the gym at all the last week or so but was out for a few runs. Signed up for a 10k race in December and a half marathon in April so, although I'm no where near capable of attempting either of these atm, I have more motivation to train now. Will be at the gym later, plan is to run 5km in under 35 mins, probably through HIIT.
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Old 03-10-11, 10:39   #46
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Will be at the gym later, plan is to run 5km in under 35 mins, probably through HIIT.
Not hugely important, but if you are running like that for 35mins its not HIIT, just intervals.
HIIT is much more intense and you should be burnt out after 15mins or so.

There is nothing wrong with the way you are doing it, and its also much more sustainable. Doing proper HIIT everyday isn't a great idea either.

So keep doing what you are doing. Was just a brief note on HIIT
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Old 04-10-11, 10:23   #47
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Happy enough with yesterday. Completed the 5k on treadmill in 25:14 and although it was a struggle for the last 1-1.5km I'm confident I can have that down to 20:00 by Xmas so I'm setting a provisional target for my 10k race of 43:30 for now. I think by the end of this month I should have a better idea of what a realistic target is so it may be changed but I think 43:30 is achievable.

As for the run yesterday I went for 2km @ 12.5k then increased to 14 before trying to get 400m covered @ 18km but this proved too much and I ended up spending about 2.5 mins walking @ 4km/h. Did 1km more @ 12.5 before walking a small bit and finishing the last 700m at 12.
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Old 04-10-11, 11:49   #48
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25mins is a good time for 5k.
Taking off 5 mins is a big ask. It works out at 20 mins at 15km/h. A nice solid target for 10km, good luck with it
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Old 05-10-11, 13:29   #49
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Anyone know of a site where you could map out runs and it will show you distance? Looking to do an outdoor 5km this evening.
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Old 05-10-11, 22:35   #50
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Map my Run is a decent site. There's lots of saed runs from other users, but i just tend to map out the run I am thinking each time then adjust it to get to 5km or what every distance I want.
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Old 12-10-11, 08:30   #51
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This log isn't getting updated enough and that's down to me not training enough. I'm preobably averaging 3/4 sessions every 2 weeks which isn't up to scratch so time to get the head out. Gym tonight, 5k in 24:00 would be nice.
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Old 13-10-11, 08:46   #52
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This log isn't getting updated enough and that's down to me not training enough. I'm preobably averaging 3/4 sessions every 2 weeks which isn't up to scratch so time to get the head out. Gym tonight, 5k in 24:00 would be nice.
Unfortunately this didn't happen, completed it in 25:30 so 15 seconds more than last time but happy to have got it around 25 mins because I found this run really tough.

When I was finished I did a 5 min cool down and then decided to run another 2km (11:30). Really got the buzz for running last night that I haven't had in a long time. When I was done with the 2k I was well up for doing another 1 at least but the gym was closing soon & I wanted to get in the jacuzzi!

Overall though very pleased with yesterday!
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Old 17-10-11, 09:01   #53
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Gym tonight & the aim is to run 3km @ 15km/h, 5 min rest & 2km @ 15km/h ensuring a ~25min run and should be a good tactic to get me used to the 15km pace.
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Old 18-10-11, 00:17   #54
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Gym tonight & the aim is to run 3km @ 15km/h, 5 min rest & 2km @ 15km/h ensuring a ~25min run and should be a good tactic to get me used to the 15km pace.
I think that's a bad idea tbh.

Your current pace is c.5min, you are attempting to reduce to 4min in one go, thats way too much. Pace is really misleading, 1min looks like nothing, but its huge. Even over 3km. Plus if you are trying to produce your fastest 5km time, a 5min rest in the middle is never going produce it.

If you want to run a 20min 5km by xmas, work on taking the pace down in even jumps each week.
Speed in km each week 12.5/12.9/13.3/13.6/13.9/14.2/14.4/14.6/14.8/15km,
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Last edited by Mellor; 18-10-11 at 00:25.
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Old 18-10-11, 08:11   #55
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I think that's a bad idea tbh.

Your current pace is c.5min, you are attempting to reduce to 4min in one go, thats way too much. Pace is really misleading, 1min looks like nothing, but its huge. Even over 3km. Plus if you are trying to produce your fastest 5km time, a 5min rest in the middle is never going produce it.

If you want to run a 20min 5km by xmas, work on taking the pace down in even jumps each week.
Speed in km each week 12.5/12.9/13.3/13.6/13.9/14.2/14.4/14.6/14.8/15km,
Well you're not wrong there at all. Set out to do the 3km but was dying after 1 so took the speed right down for a little break & decided I'd complete 5km at a lower speed. Ended up running it in 24:10 so have to be happy with that.

Gradually raising the pace sounds like a better plan. Yesterday I ran the majority of it on 13km so I will attempt the full 5km at this pace which would make it 23 mins.

Going to the gym tonight for a weights session & probably a small bit of HIIT.
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Old 19-10-11, 08:20   #56
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Not great last night, gym was packed & didn't feel I had too much strength doing a lot of the weights. After a short enough weights session I did 2km on treadmill with a bit of sprinting. Overall I was probably just tired from Mon so taking tonight off & back in tomorrow.

In relation to diet, I'm just wondering how many calories I should be taking in on training days & on rest days? I'm 5'11" & 80kg.
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Old 25-10-11, 13:18   #57
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Going to attempt 10km in 50 mins tonight - so at a pace of 12km/hr on treadmill
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Old 26-10-11, 14:01   #58
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Didn't attempt the 10k in the end, just went with ~30mins of interval training.

Went for something new and did 1 min on 1 min off at 17, 17.5, 18, 18.5, 19 and back down again. Needed a longer than 1 min break when I did the 19 one though and slightly longer for subsequent ones.

Also, did a very small amount of running at high gradients. Besides killing your legs, is there much benefit to gradient training?
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Old 08-11-11, 16:22   #59
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Think that post was the last time I trained bar one run

Going for 8k tonight in 45 which should definitely be achievable.
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Old 05-12-11, 09:20   #60
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Still exercising usually 3 times a week focusing more on the running. Weighed myself a few days ago and put on 4kg in the last 3/4 weeks which I'm pretty sure is mainly fat as I have been eating more than usual.

So, I'm going to give a new diet plan a go until Christmas and see the results. I'll be implementing the following changes:
- No carbs after 6/7
- .5 litre milk daily max
- Dinner of meat & veg
- Eggs for breakfast
- Cut out all junk food

I just need some advice on calorie intake. What should I be looking to take in on training days & recovery days? If memory serves me correct something like 2500 kcals on training days & something like 2000 on non-training days is sufficient?
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