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xebec's getting fit
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5km road race around the city centre today - 23:44 - probably could have gone under 23:00, but it was my first race so wasn't really sure how to pace myself.
Went through 1km at 5:15, 3km at about 14:40 and so finished quite strong
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10x400m intervals today, 400m fast 400m slow. Total distance 8.4km, time about 48 mins (although not too sure because of fight with treadmill after 2nd interval).
Assisted Pull-ups (7) x10 x10 x9
Assisted Dips (7) x10 x10 x10
Took day off yesterday as had 13-hour shift in work and was too tired/too cold outside when I finished.
This week isn't going to be too good for gym work, think the weights are going to be missed - have final year project due in less than two weeks and am a little behind schedule
On another note, I received my t-shirt etc for the Great Ireland run today. Bit disappointed that the county flag isn't on the back like it was last year, although there is the nice touch of "The Model County" being printed below the main logo on the front 0 -
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4.58km 22:44
Just a short run today, as much to wake me up as anything
Must try to get a bit of a weights session in tomorrow, gym is closed today, Sunday and Monday. I've been a bit stuck for time this week with FYP, probably be more of the same next week, but going to get as much work as possible done this weekend with 90 mins in the gym tomorrow and maybe a longer run outside on Sunday...0 -
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Decided to take a rest day today after the two long runs over the weekend, have a slight twinge in one of my glutes too, so rest is good
Was nice to be cycling home and not have legs that felt like they were made of stone, even if it was raining!!0 -
50 minute tempo run today, 10 mins easy warm-up, 30 mins fast (topping out at 5k pace), 10 mins cool down.
Squat 50kg x8 x8 x8 x8 x8
First time doing these in ages, found it tough but pushed myself to do a 5th set.
Assisted Pull-ups (7) x10 x10 x7
Assisted Dips (7) x10 x10 x10
Seated Row (8 plates) x10 x10 x10
Dumbbell Benchpress 32kg (2x16kg) x10 x10
Dumbbell pullover 16kg x10 x10
Finished with 5 mins HIIT on the cross trainer, thought I was going to die after the second interval, but somehow kept pushing myself to do more 0 -
Bad day today. Didn't sleep well and was knackered all day because of it. Still in the middle of my FYP - it's due on Monday - so stress levels are through the roof and to top it all off I haven't been able to feed myself properly much this week due to 15+ hour days on this damn thing.
So, couldn't decide whether to go to the gym or not this evening, but I have a rule of thumb that the days I don't feel like it are the days that I should make the extra effort to go. I really shouldn't have!!
10 minutes warm up on the bike, followed by lots of stretching and then a short 10 minute run on the treadmill. Really couldn't do any more, decided to cut my losses and see how I feel for doing a (reasonably) long run in the morning.
To add to all this other crap, I've got a few niggling sore areas. In particular at the top of one of my glutes, hopefully not pushing too hard will allow it to recover. Don't want to be injured before the race next weekend.
It's not going to be a great few days for exercise, which isn't ideal on the last weekend before the Great Ireland. Working a long day on Saturday so that's ruled out, should get a long run on Sunday, then the gym is closed until 5pm on Monday (it's being officially opened) and I plan on being in the pub by that time!! It's going to be any easy week next week anyway, last run will be Thursday.
OK, so this has turned into more of a rant than anything else, but it's good to get it out 0 -
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No run today (Sunday 30th). Other things took priority, namely taking my first lie-in for over a month and getting my project work finished. So after 3 hours travelling today too, it's all done and printed off and I can get back to concentrating on exercise... on Tuesday
Oh yeah, meant to put it in yesterday's post. Weight is 72.5kg. Unchanged from 2 weeks ago, dunno how because I've been eating crap. It's possible that my bf has crept up a little, haven't been lifting weights much. Time to get the diet back in order and start losing a few pounds again now. My initial goal was 70kg, but I think I'll be happier with closer to 67kg as I still have a large amount of body fat.0 -
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Boxing training - 1 hour
5 x 400m intervals - increasing the pace for each interval
Had forgotten how much fun boxing training was It's been 4 weeks since I've been there because of deadlines and being off-term and stuff, and I could tell cos I could barely do 5 push-ups where I was doing sets of 50 before taking a break! Did the intervals after boxing, was supposed to be the last bit of speed work before the 10k on Sunday, I guess I was tired after pushing myself hard in boxing and I'm still recovering from Monday night - had trouble getting to the end of the 5! Ah well, was always warned that I'd have excessive hang-overs because of the meds I'm on so will just stay clear of booze for the rest of the week 0 -
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5km 26:53 - a bit faster than I was planning, but it felt good so I let it go
That was the last run before Sunday, going to take it pretty easy for the next few days. Might go for a cycle around the park tomorrow if the weather suits - there's still a part of the course that I haven't seen but would like to. Apart from that, bring on the 10k on Sunday.
Oh, and I realise that I haven't set a target time for the race. Originally when I signed up I figure 60 mins would be reasonably good to finish in, but after the 5k race on St Patricks day I'm aiming for the 50 minute mark. But won't be too disappointed if I don't get it, the main aim is still just to finish 0 -
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~13.5km 25:00 cross country course on bike, maxing out at level 17.
Crunches x20 x20
Press-ups x20 - these have gone way downhill since boxing fell by the wayside for a few weeks
Squats 50kg x8 x8 x8 x8
Lever Incline Row 25kg x10 x10 x10
Assisted Pull-ups (7) x10 x10 x9
Assisted Dips (7) x10 x10 x10
Dumbbell Bench Press 25kg (2 x 12.5kg) x10 x10 x10
Dumbbell Pull-over 12.5kg x10 x10 x10
Seated Leg Press (9 plates) x10 x10 x10
Feeble attempt at going for a short run after this, but thought my (rather large) lunch was going to make a reappearance so left it at that. Cycle home.
That was the last day of exercise until Sunday or Monday. Going on a class piss-up to Berlin
One of the guys in my class was trying to get me to bring my running gear, but he trains at the easy pace of 6 minute miles so might give that one a skip!! Good to get back into doing weights today, although it was strange going to the gym without a specific plan for the day - must get that sorted out when I come back. 0 -
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Join an athletic club. Crusadersac.org have a great group at the moment and they are based in Irishtown/Ringsend so close enough to Trinity (presuming thats were you are based). If you do, I would wager on you going sub 40mins in next years Great Ireland run.
Joining a club is something I've definitely been considering. I've looked at Crusaders website, but I actually live closer to Phoenix Park so not sure how that'd work out. Also, real life is in the way at the moment, have to focus on my finals for the next few months, then not sure if I'm staying in Dublin for the summer and start a job in September so will be away for about a month for training. Oh, and I'm going sailing around Norway for AugustAre you the mentalist who runs with his top off?
Haha, I've never noticed that guy but that's just crazy!
I've well and truly got the running bug now, and the obvious thing for me to do is to keep upping the distance, particularly with weekend runs. Not sure how far I want to take that though, maybe do the half marathon in September but don't think I'll be prepared for the full in October with all the RL stuff during the summer. Will wait and see I guess.
As for what now, I'm going to enter the Dockland's 8k in May and decide closer to the day whether to run it or not, would be fun to push for sub-40.0 -
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Back in my stride today...
Boxing training - 1 hour
7x400m intervals - 400m fast, 400 slow - total distance 5.6km ~40mins
Was really happy with these, didn't expect I'd be able to do that many but had no problems. Upped the pace every second interval and was way past my 5km pace by the last one and still feeling pretty comfortable
Dunno what's going to happen tomorrow, have a project to finish and a friend coming over for dinner so may not have time to do any exercise, although I have been trying to convince her to come running with me...0 -
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Took yesterday as a rest day.
5.92km 30:00 - happy enough with that, they've changed the treadmill timing in the gym and I was stuck with one that I had to restart every 10 mins, would have been over 6km otherwise as for some reason I felt like going faster than normal Was supposed to be 6.5km but got fed up restarting the treadmill. 0 -
~10.5km 60 mins 11,000+ strides on crosstrainer.
Nice workout to get the heartrate going, I could prob do more than 10.5km in the hour but I read while doing this workout so it's just as much relaxation as anything else...
Was going to do some squatting, but time caught up with me and had to run to catch a bus.
First time in the pool since last August or September. Was just supposed to be relaxing in the jacuzzi but decided to swim a few lengths too. Tried to keep the pace down to maximise the distance I could go. Only got 240m and was puffing but I definitely enjoyed it so will try to add it in more in the future 0 -
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Boxing training - 1 hour
Was fecking knackered after boxing and the run earlier, usual 100+ press-ups, crunches etc. But wanted to do some squatting so:
Squats 50kg x8 55kg x8 57.5kg x8 x8
Both 55kg and 57.5kg were PBs, if I do these on a day with less exercise beforehand then there's obviously loads in the tank. Bring on bodyweight
Seated Rows 8 plates x12 10 plates x10 x10
Seated Leg Press 9 plates x10 x10 x10
Wanted to hit the quads.
The gym was packed so headed home after that, was feckin starving!!0 -
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