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Old 12-02-19, 05:06   #701
FeetMagic
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Feb 9th:

13.1 miles @ 1:45:57

Feb 10th:

Kickboxing: 10 x 3 min rounds w/ 1 min break

Filthy 50: 50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pullups
50 x 36lb kettlebell swings
50 x walking lunge steps
50 x knees to elbows
50 x 44lb push press
50 x back extensions
50 x 12lb wallballs
50 x burpees
Time: 22:30

Feb 11th:

Bench press: 185lb x 3 x 5
Pull ups: 3 x 15
Bench press: 165lb x 3 x 7
Wide grip pull ups: 3 x 7
Incline bench press: 115lb x 3 x 10
Close grip pull ups: 3 x 10

Kickboxing: 6 x 3 min rounds w/ 1 min break

Karen (WOD):
20lb wall balls * 150 for time = 06:01

Last edited by FeetMagic; 15-02-19 at 04:36.
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Old 16-02-19, 03:06   #702
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Feb 12th:

Squat: 184lb x 3 x 5

Press: 104lb x 3 x 5

WOD Chelsea - EMOM 30 minutes:
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Feb 13th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Feb 15th:

Squat: 204lb x 3 x 5

Press: 114lb x 3 x 5

WOD Roy - 5 Sets for Time:
• 15 Deadlift (225 lb)
• 20 Box Jumps (30 in)
• 25 Pull-Ups
Time: 08:09 (2 sets only, this is way beyond me right now with that DL weight)

Kickboxing: 8 x 3 min rounds w/ 1 min break
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Old 17-02-19, 23:26   #703
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Feb 16th:

Light chest/back workout

Feb 17th:

13.1 miles @ 01:34:47 **PB**

Hit a PB & finished 10th out of 145 participants. Very pleased with all aspects of the race. Perfect running conditions at about 2 degrees but with the sun out. Very minor patches of ice so the organizers did a great job with set up. It's the first distance event or training run I've done in a couple of years without audio & I think it makes it more enjoyable as you can really tap into a meditative state. For the first 5-7km I was regretting heavy lifting 2 days ago as my back & legs were pretty tight but after km 7 it was pretty tranquil to the finish. I presumed I was pacing for 01:37/38 because I never felt too punished & kept my breathing relaxed so it was a wonderful surprise to see the clock at the end. Bodes well for the marathon in 10 weeks!
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Old 20-02-19, 00:44   #704
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Feb 19th:

Squat: 214lb x 3 x 5
Chin ups: +45lb x 10, 8, 8
Press: 104lb x 8, 8, 5
Chin ups: +25lb x 3 x 10

8 sets for time:
  • 10 x 105cm box jumps
  • 10 x BW chin ups
Time: 10:33
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Old 20-02-19, 16:02   #705
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Feb 20th:

Bench press:
194lb x 2
184lb x 4
179lb x 4
174lb x 2 x 5

Pull ups: +45lb x 3 x 5

Incline bench press: 134lb x 3 x 7

Pull ups: +25lb x 3 x 7

10 sets for time:
5 pull ups
10 push ups
15 BW squats
Time: 07:57
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Old 21-02-19, 15:37   #706
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Feb 21st:

Bench press: 164lb x 7, 7, 6

Deadlift: 204lb x 3 x 7

Squat: 184lb x 3 x 7

Press: 94lb x 3 x 7

Kickboxing: 5 x 3 min rounds w/ 1 min break
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Old 24-02-19, 22:00   #707
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Feb 23rd:

25km trail race: 03:35:57 (71st out of 194)

No comparison between this & last week's race. I'm well used to 25km distance but this was a different challenge with:
  • Ascent: 1000m / 3200ft
  • Descent: 1000m / 3200ft
Snowing throughout so a lot of challenging climbs & descents were made even more interesting with constant snow, sludge or ice. Overall, it was really tough particularly the vertical hiking as my lower back always gets incredibly tight doing this. But the run also had many beautiful moments and was a completely new racing experience with great camaraderie from all involved . If I can improve how my back reacts to this sort of course, I think I'd have a lot of fun with them over the summer months.
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Old 03-03-19, 00:43   #708
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Feb 24th:

3 miles @ 24:14

Feb 25th:

5 miles @ 41:20

Feb 26th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Feb 27th:

Bench press: 154lb x 3 x 10

Deadlift: 184lb x 3 x 10

Chins: 3 x 12

Squat: 184lb x 3 x 10

Press: 94lb x 3 x 10

Pull ups: 3 x 12

Feb 28th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Mar 1st:

WOD Murph:
1 mile run
20 sets of 5 pull ups, 10 push ups, 15 BW squats
1 mile run
Time: 30:15

Mar 2nd:

Kickboxing: 12 x 3 min rounds w/ 1 min break
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Old 05-03-19, 01:43   #709
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9 weeks out from a marathon & looking at some training schedules online, it seems my training could benefit from more frequency & less distance so I'm going to be incorporating running into most sessions from here out:

Mar 3rd:

4km run #1: 18:20
50 BW chin ups
4km run #2: 17:41
50 BW pull ups
4km run #3: 16:40
50 BW tricep dips

Mar 4th:

Kickboxing: 15 x 3 min rounds w/ 1 min break
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Old 07-03-19, 01:54   #710
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Mar 5th:

Press: 114lb x 5 x 5
Squat: 224lb x 5, 5, 5, 5, 4
Chin ups: +50lb x 7, 7, 6, 6, 6
3 x 10 x 105cm box jumps
Chin ups: +25lb x 3 x 7
3 x 10 x burpee push up pull ups
3 x 10 x 105cm burpee push up box jumps
3 x 10 x burpee push up pull ups
3 x 10 x 105cm burpee push up box jumps

Mar 6th:

Kickboxing: 10 x 3 min rounds w/ 1 min break
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Old 09-03-19, 01:32   #711
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Mar 7th:

• Bench: 194lb x 5 x 5
• Pull ups: +55lb x 5 x 4
• Incline bench: 134lb x 10, 10, 9
• Pull ups: 3 x 15
• EMOM 15 mins: 5 Pull-Ups; 10 Push-Ups; 15 Air Squats

Mar 8th:

Kickboxing: 12 x 3 min rounds w/ 1 min break
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Old 07-05-19, 13:44   #712
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Took part in the Vancouver marathon on Sunday. Picture says a thousand words and all that:



I had trained better for this marathon than 5 previous and was confident of sub 3:20 especially when passing halfway at 1:37:xx with plenty in the tank. Similar issues have transpired within a few km range in my previous 3 and this one followed suit. Around km 25 I started to feel my calves cramp up whenever I made any change to stride like slowing down for water. It was calf cramps that got me last year in the same race, pretty much at the same time. Could be some subconscious work at play but it was pretty hot and I was flying it so most likely dehydration (the only 2/6 marathons that didn't involve prolonged walking at the end were the ones that were in milder conditions).

I did my upmost to clear any thinking and focus on maintaining a consistent stride and for most of km 25 - km 35 I was jogging at least. There were a few stops where I just keeled over from the cramps and had to try and massage them out with force. Once I hitt km 35 I faced the reality that I could only walk the remainder; every time I took to a slow pace with short strides my left calf would spasm like crazy and force me to the ground. I sat with disappointment for a couple of minutes and then perked up as the final 10km were in beautiful weather around Vancouver's sea wall. It would have been great to see the training rewarded with a low 3 hour time but I took satisfaction from giving it all I had and the level of fitness I'm working with now.

It's close to the end of the road for this duration of running for me. Can't ignore body signals anymore and it's something I can come back to down the line. Just have a couple of dirty ones to get out of the way before then... I signed up for these last week in an attempt to downplay the marathon in my mind
  • Iron Knee Trail Race (25km; 600m elevation)
  • Be Fearless Trail Marathon (42km; 1300m elevation)
  • Tenderfoot Boogie Ultra (50km; 2075m elevation)
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