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Old 11-07-16, 14:32   #601
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08/07:

Hungover session:

Bench: 70kg*2*10, 65kg*10
Pull ups: 3*15
Incline bench: 40kg*3*12
Shrugs: 30kg*3*15
Clap push ups: 3*10
Dips: 3*10

09/07:

40 reps in any order:
Press: 40kg
Chin ups

20 reps in any order:
Press: 35kg
Chin ups

20 reps in any order:
Press: 30kg
Chin ups

Box jumps: 80cm*3*10
KB swings: 20kg*3*10
Box jumps: 95cm*3*10
DB lateral raises: 5kg*3*10

10/07:

Marathon training #4

16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!

11/07:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
Bench: 50kg
Pull ups: BW
Time: 16:12

Leg press: 120kg*3*10
Close grip bench: 50kg*3*10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*15
Leg press: 140kg*3*10
DB flyes: 12.5kg*3*10
Dips: 3*15
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Old 12-07-16, 16:28   #602
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12/07:

Leg press: 160kg*3*10
Chin ups: +10kg*3*10
Bicep curl: 20kg*3*10
Leg extensions: 3*10
Leg curls: 3*10
Calf raises: 3*10
KB swing: 24kg*3*10

50 reps of each for time (mixed sets):
Press: 30kg, Chin ups (Time: 05:53)
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Old 13-07-16, 19:59   #603
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Quote:
Originally Posted by FeetMagic View Post
27/04:

Marathon training #1

16.5km @ 1:25.

Delighted with the time and distance. Much quicker pace than I thought during the run. Was tough going for the last 5-6km but no aches or pains, just low energy levels so a very promising start to the marathon training.
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26/05:

Marathon training #2

25.25km @ 02:24.

Boom! Second session and just went for it. As soon as I turned the halfway point I started to struggle so was a real test but just kept moving. Really don't think long distance running can be good for you though, felt quite ill after eating for a couple hours and my hips and knees feel like they've aged 50 years overnight! Delighted to get a big distance out of the way though. Was a very hilly run and that pace works out at exactly 4 hours for the marathon distance with my aim being under 4 hours (on a flat course) so all boding well.
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11/06:

Marathon training #3

Half-marathon (21km): 1:41:53

Nice flat course and was comfortable throughout. Would have been happy with anything under 1:55 so this was a nice surprise. The race atmosphere and a flat course made the whole thing enjoyable. Definitely didn't feel like I had much more in me never mind another 21km but it's a great boost 9 weeks out.
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Originally Posted by FeetMagic View Post
10/07:

Marathon training #4

16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!
13/07:

Marathon training #5

20.62km @ 1:49.

Decided to do a trial run yesterday and carb load and what difference it would make. Ate around 220g of carbs late last night thinking I would do the run before work but was too tired. Went for it after work and comfort levels were noticeably higher.

The pace is slower that I managed in the half-marathon but I was planning another 4-6km. Unfortunately my knee buckled and decided not to push it. They are usually strained for a few days after a run which I never used to get but it's just a facet of long distance running I guess.

I am confident I could have managed another 20km at a slightly reduced pace with adrenaline on the day and if no injury cropped up so I'm aiming for sub 3:45. 4 weeks and 3 days to go.
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Old 14-07-16, 08:15   #604
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14/07:

Bench: 80kg*5, 77.5kg*5, 75kg*5, 72.5kg*8
Pull ups (max efforts): 23, 17, 16, 16
Lat pulldown: 70kg*3*10
Incline DB bench: 22.5kg*3*10
Shrugs: 30kg*3*15
Tricep pulldown: 36kg*3*10
Dips: 3*15
Dips: 3*10
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Old 15-07-16, 08:54   #605
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15/07:

Press: 50kg*3*6
KB swing: 24kg*3*10
Leg press: 180kg*3*10
Max chin ups: 23, 19, 22
Bicep curl: 20kg*3*10
Leg press (higher): 100kg*3*10
Lateral raises: 7.5kg*3*10
Leg extensions: 3*10
Leg curls: 3*10
Calf raises: 3*10
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Old 16-07-16, 15:01   #606
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16/07:

Marathon training #6

19.5km @ 1:41.

Carbed up heavy again in anticipation of a 25km+ but didn't factor in the short recovery, lack of rests lately & the fact I worked legs yesterday. Energy levels were OK but legs didn't have the strength. Wasn't an enjoyable run at all but at least the knee held firm after a shaky start.
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Old 19-07-16, 11:33   #607
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18/07:

Outdoor workout.

19/07:

Bench: 75kg*3*8
Pull ups: +15kg*3*8
Close grip bench: 65kg*3*8
Lat pulldown: 80kg*3*8
Incline bench: 55kg*3*8
Pull ups: +10kg*3*8
Shrugs: 35kg*3*8
Pull ups: +5kg*3*8
Tricep pulldown: 43kg*3*8
Pull ups: 2*8
Clap push ups: 2*8
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Old 20-07-16, 11:43   #608
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20/07:

Press: 45kg*3*8
Chin ups: +15kg*3*8
Leg press: 200kg*3*8
Chin ups: +10kg*3*8
Arnie DB press: 17.5kg*3*8
Leg press (higher): 120kg*3*8
Bicep curl: 25kg*3*8
Lateral raises: 7.5kg*3*8
Leg extensions: 3*8
Leg curls: 3*8
Calf raises: 3*8
Chin ups: +10kg*3*8
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Old 21-07-16, 16:21   #609
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21/07:

4km run @ 18:01. Hungover, meh.
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Old 23-07-16, 11:45   #610
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22/07:

Marathon training #7

25.68km @ 2:21
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Old 23-07-16, 18:06   #611
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23/07:

DB bench: 15kg*3*20
Pull ups: 3*15
Incline DB bench: 15kg*3*20
Lat pulldown: 60kg*3*15
Dips: +10kg*3*15
Wide grip pull ups: 3*7
Tricep pulldown: 32kg*3*15
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Old 26-07-16, 20:07   #612
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25/07:

Press machine: 50kg*3*15
Max chin ups: 24, 21, 16
DB arnie press: 12kg*3*15
Shrugs: 28kg*3*15
DB bicep curl: 12kg*3*15
Lateral raises: 6kg*3*15
Gironda chin ups: 2*15

26/07:

Marathon training #8

23.5km @ 1:59.
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Old 27-07-16, 11:26   #613
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27/07:

Bench: 75kg*8, 72.5kg*2*8
Pull ups: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (sporadic throughout session)
Incline bench: 45kg*3*8
Close grip bench: 70kg*3*8
Lat pulldown: 80kg*3*8
Shrugs: 35kg*3*8
Tricep pulldown: 36kg*3*8
DB flyes: 15kg*3*8
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Old 28-07-16, 09:59   #614
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28/07:

Press: 45kg*3*8
Chin ups: +15kg*8*8
Leg press: 200kg*5*10
Bicep curl: 20kg*3*1-
Arnie DB press: 17.5kg*3*8
Leg press (higher): 120kg*3*8
Lateral raises: 7.5kg*3*8
Leg extensions: 3*8
Leg curls: 3*8
Calf raises: 3*8
KB swings: 24kg*3*8
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Old 29-07-16, 14:45   #615
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29/07:

Bench: 70kg*10,10, 9
Pull ups: 3*10
Incline bench: 45kg*3*10
Pull ups: 3*10
Close grip bench: 60kg*9,10,10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*10
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Old 06-08-16, 19:28   #616
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The bank holiday weekend, and 3 days of drinking heavily, left me ruined for most of the week. Running the marathon this day week.

04/07:

Bench: 50kg*20, 18, 16, 14, 12, 10
Pull ups: 20, 18, 16, 14, 12, 10
Incline bench: 40kg*3*15
Close grip bench: 50kg*3*15
Lat pulldown: 60kg*3*15
Shrugs: 30kg*3*15
Dips: 3*15

05/07:

Press: 30kg*20, 18, 16, 14, 12, 10
Chin ups: 20, 18, 16, 14, 12, 10
Arnie DB press: 12.5kg*3*15
Bicep curl: 17.5kg*3*15
Lateral raises: 5kg*3*15

06/07:

21km @ 1:50. Purposefully went at quite a slow pace. Feel I could hold that pace for 42km so 3:30 - 3:40 finishing time is looking achievable.
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Old 07-08-16, 15:49   #617
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07/07:

Bench: 77.5kg*5*5
Pull ups: 5*14
Incline bench: 52.5kg*5, 57.5kg*4*5
Wide grip pull ups: 5*5
Close grip bench: 70kg*5*5
Lat pulldown: 90kg*5*5
Shrugs: 35kg*5*10
Tricep ext: 50kg*5*8
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Old 08-08-16, 19:08   #618
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08/07:

Press: 52.5kg*5*5
Chin ups: 5*14
Arnie DB press: 22.5kg*3*5
Gironda hin ups: +15kg*3*5
Bicep curl: 27.5kg*3*5
Lateral raises: 12.5kg*3*5
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Old 16-08-16, 11:33   #619
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13/08:

Helsinki Marathon: 42.195km @ 03:35:23.

This was interesting A very well run marathon with a lot of street support and good facilities after. It was advertised as being a flat course but I'm not so sure!

As for the run, I was well prepared mentally before it. I knew I had the fitness to get a good time and I had carb-loaded to the maximum for 5 days so the only thing that would slow me down would be an injury. This proved somewhat true as the the first 25km was a very enjoyable run and I felt like I would break 03:20. Inevitably, the body started to slow down and the mindset changed completely to being fully focused on just getting to the next drink station and counting down the km. The stations were an absolute blessing. I would take a 30 second break and get 2-3 cups of energy drinks into me and take off again with the aim of getting to the next station.

I remember being 9km out and I started to feel pretty good again after counting the last 8km down one by one. I refocused and figured I could break 03:30 with the markers slightly behind me. But it all changed around 6km out when my pace reduced to the point I lost the markers from my vision over just a km. Around 4km out I had to stop as my legs were in bits. I don't know what area was most battered but I was getting sharp pains everywhere. I did some stretches and set off again but the last 4km were an absolute bitch. Had to stop a few times and when I was moving it was little more than a hobble. You can see the difference in the screenshot below (last 2km pace was 6:19 min/km vs an average of 5:07 min/km).

It's funny how much your mindset changes and how quickly it does so during a marathon and I think that's a big part of the appeal. It's easy to enjoy the run when it's going well but it's a great challenge to keep moving and focused when all your body wants is to stop. In a slightly sick fashion, I'm looking forward to the next one!

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Old 16-08-16, 11:48   #620
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16/07:

Bench: 70kg*3*10
Pull ups: 3*10
Incline bench: 45kg*3*10
Pull ups: 3*10
Close grip bench: 60kg*3*10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*5*10
Dips: 3*15
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