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Old 21-02-17, 23:05   #661
Mellor
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I had noticed that We both have the sub 20 goal but I'll be happy enough to get to sub 21 this year. Do you keep a steady pace on the threadmill or mix it up? I usually start around 12.5km and work my way up but going to trial a consistent pace for the next few.
I do a consistent pace, I know roughly before hand what I time I want to hit and what speed I need to get there. Because I'm a little OCD with numbers I work out what I'm tracking towards after losing time getting up to speed. And say it was gonna be 23:03, I'd up the speed slightly for the last few hundred metres to try and hit 23:00.
I usually going increase as high as the speed I'll go to next week, say 0.3-0.5km/h faster
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Old 22-02-17, 17:13   #662
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22/02:

A tad hungover so cut it short.

5 sets for time:
60kg deadlift x 9
60cm box jumps x 15
Pull ups x 8
Push ups x 12
Time: 10:59
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Old 23-02-17, 09:14   #663
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23/02:

5km run @ 21:20

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09/02:

5km run @ 22:27
Massive improvement. Ran on a treadmill with miles so wasn't sure what pace I was on for a while. Turned out I started slow and finished strong which seems to work better for me.
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Old 24-02-17, 12:14   #664
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24/02:

Filthy 50 (simplified):

50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x sit ups
Time: 18:51 (3:29 faster than last attempt - PB)
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Old 28-02-17, 10:19   #665
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25/02:

5 sets for time:
20kg clean & jerk * 10
Pull ups * 10
20kg OH lunges * 20
60cm box jump burpee push ups * 10
9kg ball slams * 10
Time: 19:59

28/02:

Bench: 82.5kg*3*5
Pull ups (max): 19, 14, 12
Dips: 3*15
Row machine: 70kg*3*10
DB shrugs: 32.5kg*3*15
Wide grip pull ups: 3*5
Clap push ups: 3*10
Lat pulldown: 80kg*3*10
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Old 02-03-17, 08:55   #666
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01/03:


Press: 50kg*2*8
Chin ups: +15kg*2*10
Squat: 80kg*2*8
Box jumps: 95cm*2*10
Vertical raises: 20kg*2*20
Arnie press: 15kg*2*10
Lateral jumps over bench: 2*12
Bicep curls: 20kg*2*10
Squat jumps: 2*20
Walking lunges: 15kg DBs*2*20
Pike push ups: 2*20

02/03:

5km run @ 21:05. So close to 20:xx but delighted with time. Went back through the log and that's actually my second fastest time on a treadmill. Did 20:53 this time last year but I'll beat that soon.
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Old 02-03-17, 09:16   #667
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Good job, I'm doing 3 weeks of speed work, so your pulling ahead in the 5km time trials
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Old 07-03-17, 16:59   #668
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I'm emigrating to Canada on Friday so I'm not sure what exercise I'll fit in over the coming month, probably mostly running outdoors. I'll look to join a gym once settled with job & accom.

03/03:

Squat: 70kg*3*10
Press: 40kg*3*10
Chin ups (max): 23, 20, 17
Box jumps: 95cm*10

04/03:

4km run: 17:05. Hungover so was happy with this.

07/03:

5km run: 21:07. Two seconds slower than last attempt which is fine. Started too fast too early and had to drop off the pace near the end so happy with finishing time.
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Old 08-03-17, 22:36   #669
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08/03:

Last workout in Ireland for a while!

Press: 55kg*3*5
Chin ups: 3*18
Squat: 95kg*3*5
Box jumps: 95cm*3*10
Vertical raises: 20kg*3*20
Lateral raises: 7.5kg*3*10
Lateral jumps over bench: 3*12
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