The only easy day was yesterday

narwog81

Crossfit

4x4 85kg Squats

4x5 BW +8kg strict pullups

21-15-9
15kg OH squat
TTB

Time: 6.40

narwog81

6km easy run - 28.33

Avg Pace - 4.45

Est Avg HR - ~140

narwog81

Crossfit

Deadlift
1x5 60kg
1x5 100kg
3x6 110kg

4x15 BW Ring pushups

'Grace'
30 60kg C+J

Time: 4.15

narwog81

Bench press
1x10 20kg
1x10 50kg
3x8 77.5kg

3x12 BW chinups

Lots of stretching

narwog81

Crossfit

750m row

3x10 BW pullups

3x
90sec burpees
90sec DUs
90sec wallballs

2min rest between each set

30/29/28
35/30/28
35/30/32

Total reps: 277

narwog81

Hillwalk

Distance: 14.5 km

Time: 2.35

Route: Glenmacnass - Scarr - Laragh - glenmacnass

Equipment: Daysack

narwog81

Hillwalk

Distance: 18 km

Time: 4 hrs

Route: Laragh - Brockagh - Tonlegee - Glenmacnass - Laragh

Equipment: BV & Daysack


-carry more water
-bridgedale socks
-new compass
-replace Lowa boots?
-bring dioralyte sachets

narwog81

Bench Press
1x10 20kg
1x10 50kg
3x8 80kg

Military Press
1x10 20kg
1x8 40kg
3x5 60kg

3x10 BW pullups
3x20 30kg DB side bends
3x60sec planks

1x15 BW dips

narwog81

20min run

narwog81

3x10 BW pullups
3x50 situps

Bench
1x10 20kg
1x10 50kg
3x8 82.5kg
1x2 90kg
1x1 102.5kg

Squats
1x10 20kg
1x8 60kg
3x5 90kg

narwog81

1min pushups: 56
1min situps: 50
2mile run: 11.49


Serious DOMs for some reason after the session on Monday, maybe going to the gym while severely hungover isn't such a good idea.

Repeating this in 2/3 weeks, run time should be lower.

narwog81

Military Press
1x10 20kg
3x5 62.5kg

3x5 60kg Front Squat
3x15 DUs

3x10 BW chinups
3x15 BW dips

narwog81

10km run - 57.30

Avg Pace: 5.48

Equipment: 35lb Backpack

narwog81

Crossfit comp

Event 1 - 1RM C&J in 7mins

65kg
75kg
85kg
90kg
95kg PB
100kg x3 Fail

Event 2
5x
10 60kg front squats
30 DUs

Time: 9.50

Event 3
400m run
30 pullups
30 24" box jumps
30 burpees
30 24kg KB swings
200m run w/ 10kg ball

Time: 9.36

9th place from 16 in the Rx category, double unders were my big weakness.

narwog81

5km recovery jog - 27min

Avg HR - 132

Avg Pace - 5.23

narwog81

5km easy run - 22.55

Avg HR - 140

Avg Pace - 4.34

narwog81

Hillwalk

22km in 4.11

Route: Bohernabreena - Kilakee - Cruagh - Tibradden - Glencullen

Equipment: backpack with 35lbs. 3L of water.

2.5L of water and 2 gels used on a warm day. Need dioralyte.

narwog81

Bench Press
1x10 20kg
1x10 50kg
3x8 85kg
1x3 90kg

4x30 situps
3x10 TTB
3x10 BW Chinups
3x15 BW Dips

narwog81

6km easy run - 27.35

Avg HR - 141

Avg Pace - 4.35

narwog81

Tues-Thurs

1min PU: 61
1min SU:49
Max Chins: 18
3.2km run: 11.43 PB

2hours swimming drills

7km run w/ 35lbs BV & daysack + PW

2x4.5km runs w/ BV + daysack

narwog81

Bench
1x10 20kg
1x10 50kg
2x12 80kg
1x6 85kg

Deadlift
1x10 60kg
1x8 100kg
1x6 120kg
1x4 140kg

3x10 BW Chins
3x15 BW dips

narwog81

5km recovery run - 28.20

Avg HR - 116

Avg Pace - 5.40

narwog81

Crossfit

Split jerk
1x2 40kg
1x2 50kg
1x2 60kg
1x1 70kg
1x1 85kg

'Sage'
2x
20 60kg thrusters
20 pullups
20 burpees

Time: 14.55

narwog81

5km easy run - 22.58

Avg HR - 139

Avg Pace - 4.34

narwog81

8km easy run - 38.15

Avg HR - 151

Avg Pace - 4.46

Pm

Crossfit

750m row

2x 16kg TGU

Military press
1x5 20kg
1x3 40kg
1x2 60kg
1x1 70kg
1x1 75kg PR
1xF 77.5kg

AMRAP 7mins
7 24" box jumps
7 burpees
7 24kg KB swings

6 rounds

narwog81

Deadlift
1x3 80kg
1x3 100kg
1x2 120kg
1x1 135kg
1x1 145kg
1x1 160kg

Bench
1x10 20kg
1x10 50kg
3x8 85kg

3x11 BW Chinups
3x30 situps

Tabata row 
807m

narwog81

narwog81 wrote: »

H1 2012 goals

Stay above 80kg BW 81kg on 12/7

100kg Bench 100kg 31/3
160kg Deadlift 160kg 12/7
130kg Squat 130kg 9/4
80kg Mil press 75kg 11/7

sub 11.45 2 mile 11.43 4/7
sub 19.30 5km 18.35 25/2
sub 40.00 10km 39.44 15/4
sub 1.35 Half marathon na

Happy. didnt get to run a half marathon but hit all my other goals bar the bodyweight military press which is close. Also had a 95kg C+J in there and my pullups have improved massively.
Gonna seek to maintain this level for the next 3 months, running and crossfit with some run/walks in the hills, will throw the odd strength session in but endurance is the priority now. Want to improve my run times again slightly but don't want to lose any weight.

narwog81

Hillwalk

Distance 4.7km

Time - 53mins

Route - Knickeen to Table

Equipment - Backack with 50lbs

Avg HR - 148


Return leg in 50mins Total distance 9.4km in 1.43.

narwog81

Crossfit

For time:

1 mile run

10x10 situps
10x30sec planks

5x
2 wall climbs
20 DUs

1 mile run

Time: 27mins

narwog81

Hillwalk

Distance: 17.5km

Time: 3.55

Route: glenmacnass to tongalee

Equipment: backpack with 45lbs. 4L of water

Avg HR - 135

Return leg tongalee to glenmacnass 4.5km - 58mins

Total distance - 22km
Total time - 4.53