The only easy day was yesterday

narwog81

Bench Press

1x12 20kg
1x10 50kg
1x8 87.5kg
2x6 87.5kg

21-15-9
60kg Deadlift
BW dips

For time:
200m row
20 16kg KB swings
15 burpees
20 16kg KB swings
200m row

Time: 4.10

narwog81

8km pace run - 34.20

Avg HR - 156

Avg Pace - 4.16

Pm

Crossfit

Push press
1x5 40kg
1x3 50kg
1x2 60kg
1x2 70kg
1x1  80kg
1x1  90kg  PR

50reps 55kg push press for time

Time: 6.20

narwog81

7km easy run - 33.49

Avg HR - 135

Avg Pace - 4.49


pm

Crossfit

Front Squat
1x3 60kg
1x2 70kg
1x1 80kg
1x3 70kg
1x1 92kg
1x1 100kg
1x1 105kg PR
1x10 80kg

3X
30 Walking lunges
30 situps
400m run

Time: 9.58

narwog81

DB Bench
1x10 25kg
3x8 35kg

Deadlift
1x8 60kg
1x6 90kg
1x6 100kg
1x6 110kg

'Fran'
21-15-9
42.5kg Thrusters
Pullups

Time: 7.30

All done with a fairly low intensity level.

narwog81

Hillwalk

Distance: 17.5km

Time: 4.20

Route: glenmacnass to tongalee

Equipment: backpack with 45lbs. 4L of water


Return leg tongalee to glenmacnass 4.5km - 58mins

Total distance - 22km
Total time - 5.20

thelegendary

Really a nice post. Thanks for sharing your thoughts and ideas on this one.

narwog81

6km easy run - 28.12

Avg HR - 144

Avg Pace - 4.41

narwog81

Bench Press
1x10 20kg
1x10 50kg
1x8 70kg
3x6 90kg

3x5 60kg Pushpress
3x10 BW dips

3x5 50kg Front Squats
3x5 +10kg chinups

Tabata row
814m

narwog81

5km easy run - 23.43

Avg HR - 141

Avg Pace - 4.44

narwog81

Crossfit

750m row

30min mobility and foam roll

6x2mins /2min rest
8 pullups
12 burpees
Max 24" box jumps

166 box jumps

narwog81

Crossfit

Power cleans
5x2 30kg
5x2 40kg
5x2 50kg
5x2 60kg

For time:
15 60kg Hang cleans
20 burpees
25 60kg Thrusters
20 burpees
15 60kg Hang cleans

Time: 14mins

narwog81

5km tempo run - 19.59

Avg HR - 166

Avg Pace - 3.59


Pm

Crossfit

750m row

4x4 30kg OH Squat
4x6 wall squat

3x
6 HSPU
6 60kg C+J
12 burpees

Time: 8.40

narwog81

10km pace run - 44.39

Avg HR - 151

Avg Pace - 4.27

narwog81

6km pace run - 26.00

Avg HR - 151

Avg Pace - 4.20

narwog81

'Strongman' comp

1) Keg relay 1.58
2) Tyre flip 2.00
3) Car pull 0.57
4) Farmers walk 1.56
5) loaded run (400m w/ 20kg) 1.54

8.45 total, first place by one second!

narwog81

Hillwalk

Distance 16km

Time - 5.20

Route - Ballyknockan-Silsean-Moanbane-Mullaghcleevaan- Black Hill-Ballyknockan

Equipment - Backack with 60lbs

narwog81

5km hill run - 35min

Equipment - BV + daysack w/ 35lbs

narwog81

9km easy run - 41.57

Avg HR - 137

Avg Pace - 4.39

narwog81

5km tempo race - 19.45

Avg HR - 160

Avg Pace - 3.56

narwog81

Hillwalk

Distance: 20km

Time: 4.55

Route: glenmacnass-laragh-tongalee-Wicklow gap

Equipment: backpack with 55lbs. 4L of water

Summit Tonlagee in 4.25 with 20min break in laragh.

narwog81

Sprint triathlon - 1.20

750m/22km/5km

Bike split 39.59

Avg Speed 32.7

Run split 21.00

Avg Pace - 4.17

If the bike course had been the usual 20km it would have equated to 1.16.30 which is a PB for me for sprint distance by about 7mins

narwog81

Mon

Hillwalk

Time: 5.30

Distance: 8km

Route: Baravore - Aughavannagh

Equipment: backpack w/ 100lbs + mag

Tues

11km road march - 2.40

Equipment - backpack w/ 80lbs

narwog81

Crossfit

500m row

30mins stretching and mobility

5x
15 TTB
200m row

Time: 10.14

narwog81

Crossfit

Front Squat
1x5 40kg
1x3 65kg
1x3 75kg
1x3 88kg
1x3 93kg

4min cal row - 86 cal
1min
3min pullups - 37
1min
2min 85kg Back squat - 15
1min
1min 60kg push press - 15

Total - 153

narwog81

Friday

5.5km hill run - 40.30

Curragh TT

Equipment - day sack w/ 40lbs

Pm

90mins swimming drills

narwog81

8km hill run - 48.50

Avg Pace - 6.06

Hellfire club

narwog81

5km easy run - 23.40

Avg Pace - 4.43

Avg HR - 134

narwog81

Crossfit

Power clean
1x3 50kg
1x3 60kg
1x3 75kg
2x3 85kg

3x
1min 50kg push press
1min 24" box jump
1min rest

110 total reps

narwog81

Crossfit

'Fight Gone Bad'

3x 5min rounds w/ 1min rest between
10kgs wall balls
35kg sumo DL high pull
24" box jumps
35kg push press
Cal row

101/101/98 total reps 300

narwog81

Hillwalk

Distance - 22km (track)

Time - 5 hours

Route - Stranahely/Table top area

Equipment - Backack with 70lbs