The only easy day was yesterday

narwog81

10km race - 39.44 PB

Avg HR - 172

Avg Pace - 3.58


Happy with this as I havent been doing much running since i started crossfit. 10 sec PB but I'm 7 years older and about 12kgs heavier than the last time i ran sub 40!

Aimed to hold a 3.55 km split and was pretty much spot on but flagged on a hillly section of the course from 7-9km and ran a 4.15 and 4.09 so put me under a bit of pressure to go sub 40. Final km ran in 3.56.

narwog81 wrote: »

H1 2012 goals

Stay above 80kg BW

100kg Bench 100kg 31/3
160kg Deadlift
130kg Squat 130kg 9/4
80kg Mil press

sub 11.45 2 mile
sub 19.30 5km 18.35 25/2
sub 40.00 10km 39.44 15/4
sub 1.35 Half marathon

narwog81

GAA match

narwog81

Crossfit

4x7 47.5kg Military press

5x
10 60kg Deadlift
10 24" Boxjump
10 TTB
400m run

Time 16.45

narwog81

5km pace run - 20.58

Avg HR- 157

Avg Pace - 4.11

narwog81

Squats
1x10 20kg
1x8 60kg
3x5 100kg

3x8 strict pullups

Bench
1x10 20kg
1x10 50kg
3x8 70kg

3x10 TTB

3x50 32kg DB Stepups
3x15 BW Dips

narwog81

1000m row

Deadlift
1x8 60kg
1x6 100kg
3x5 115kg

Military Press
1x10 20kg
5x5 52.5kg

3x10 CTB Chinups
3x8 32kg split squats
3x15 BW ring pushups

narwog81

12km pace run - 52.15

Avg HR - 156

Avg Pace - 4.21

narwog81

Crossfit

Power clean
2x4 40kg
1x4 50kg
1x4 60kg

15-12-9
50kg power cleans
24" box jumps
Burpees

Time 7.20

narwog81

Crossfit

500m row

2x5 43kg front squat
2x5 43kg push press

"Fran work up"

3x
21 hard pulls (rower)
7 43kg thruster
7 pullups

3x
15 hard pulls
5 55kg thruster
5 pullups

3x
9 hard pulls
3 60kg thrusters
3 pullups

narwog81

7.7km hill race - 49.20

Avg HR - 156

Avg Pace - 6.36


Horrific weather for this.

Next time: leggings, gloves, start near the front.

narwog81

Squat
1x10 20kg
1x8 60kg
3x5 105kg

Bench
1x10 20kg
1x10 50kg
3x8 72.5kg

3x10 TTB
3x12 BW Dips

narwog81

1000m row

Military Press
1x8 20kg
5x5 55kg

3x10 TTB

Deadlift
1x8 60kg
3x5 120kg

3x15 BW ring pushups

3x10 32kg split squats
3x10 CTB chinups

narwog81

Crossfit

500m row

4x20 32kg walking lunges

For time:
500m row
21 45kg push press
21 TTB
400m run
15 45kg push press
15 TTB
500m row
9 45kg push press
9 TTB
400m run

Time: 12.57

narwog81

8km pace run - 36.10

Avg HR - 159

Avg Pace - 4.31

narwog81

Crossfit

105 burpees in 7mins

narwog81

Crossfit

21-15-9
45kg thrusters
24kg KB swings

Time 5.40

narwog81

Crossfit

1x20 60kg squats

4x3 strict pullups + max kipping

10,6,3,2

4x350m run w/ 60sec rest

narwog81

5km recovery run - 26.30

Avg HR - 129

Avg Pace - 5.21

narwog81

Crossfit

400m run
5x
3 burpees
10 pushups
15 squats

400m run

5x
3 burpees
10 pushups
15 squats

400m run

narwog81

Crossfit

2x
15 med ball cleans
10 pass throughs
10 TTB
25 DU

Diane
21-15-9
90kg Deadlift
HSPU

Time: 11.30

narwog81

Crossfit

2x
15 box jumps
10 pass throughs
10 Plyo pushups
10 squats

AMRAP 18mins

21 24kg KB swings
21 pullups
21 DU

4+21 (jumping pullups after first set)

narwog81

Crossfit

Crossfit

2x
10 pullups
10 dips
10 OH Squats
10 passthroughs
10 situps

Cleans
5x3
1x 50kg
2x 60kg
2x 70kg

5 RFT
20 20lb wall balls
400m run

Time: 14.40

narwog81

Tabata pushups

Tabata squats

Tabata burpees


No idea of reps

narwog81

21-18-15-12-9-6-3

Burpees
24kg KB swings
BW Dips

Time: 15.50

narwog81

1 hr 15 run

Avg HR - 135

narwog81

7km easy run - 38.28

Avg HR - 130

Avg Pace - 5.29

narwog81

5km tempo run - 20.50

Avg HR - 152

Avg Pace - 4.09

PM

1000m row

Bench
1x10 20kg
1x10 50kg
3x8 75kg

3x5 50kg front squat

3x10 BW pullups

narwog81

6km easy run - 27.24

Avg HR - 143

Avg Pace - 4.33

narwog81

Military press
1x10 20kg
3x5 57.5kg

Deadlift
1x8 60kg
1x6 100kg
3x5 125kg

3x40 pushups
3x30 squats
3x15 dips
3x50 situps
3x10 ring rows
3x5 pullups

narwog81

6km pace run - 26.41

Avg HR - 156

Avg Pace - 4.26

Pm

10x
5 pullups
10 pushups
15 squats

Time: 9.44