Imma gonna be an Emo

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Thursday 8th March

Football
60m

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Tuesday 9th October

Bench
2x5@40kg
5@50kg
3x5@60kg

S/S
DB Row @ 30kg
CG Bench @ 40kg
3x8

Wednesday 11th October

Squat
10@40kg
8@50kg
6@60kg
5@65,75kg

RDL
3x8@50kg

Thursday 11th October

Football
60m

I'm not dead but haven't been training in the gym. Maybe 5 times since I was posting last. Some busy periods in work couple with then laziness. Then I sprained and re-sprained my wrist over the past 10 weeks or so also. Still need to work around it a bit currently. Kept the cycling to work and playing football so fitness levels are still decent at least.

Non logging highlights include a 3rd place finish in the Irish National Beer mile championship during the Summer with a 8:09 finish. I did two 5k park runs and 2 event practice sessions* in the lead up

Other notable inclusion was playing in the Football against Racism tournament a few weeks back in the Phoenix park. Made it through the group sessions before being knocked out by the Limerick Black Mambas in the Quarters (lower tier)

I'm going snowboarding end of this year/start of next year so I'll just try to get the strength levels up before then and try aim for something again in the New Year.

*drinking cans and running in Phoenix park on a Tuesday evening among bewildered legitimate runners

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Saturday 13th October

Deadlift
2x5@60,70kg
3x5@80kg

S/S
Press @ 40kg
Chinup
4x5

Tuesday 16th October

Bench
2x5@40,50,60,65kg

S/S
DB Row @ 30kg
CG Bench @ 45kg
4x8

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Wednesday 18th October

Deadlift
2x5@60,70,80kg
5@85,90kg

Bulgarian Split Squat
3x8@BW

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Saturday 20th October

Press
5@30,40kg
4x5@42.5kg

Chinup
5x5

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Monday 22nd October

Squat
8@50kg
6@60kg
3x5@70kg
5@80kg

RDL
8@50kg
3x8@70kg

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Tuesday 23rd October

Football
60m

Wednesday 24th October

Bench
2x5@40kg
5@50,60kg
3x5@65kg

S/S
DB Row@30kg
CG Bench@47.5kg
4x8

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Saturday 27th October

Deadlift
2x5@60kg
5@80kg
3x5@90kg

Bulgarian Split Squat
4x8@10kg db's

Sunday 28th October

S/S
Press@45kg
Chinup
5x5

Thursday 1st November

Bench
2x5@40kg
5@60kg
3x5@67.5kg

S/S
DB Row@30kg
CG Bench@47.5kg
4x8

Football
60m

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Monday 5th November

Squat
5@60kg
3x5@75kg

RDL
8@50kg
3x8@75kg

Tuesday 6th November

S/S
Press@47.5kg
Pullup
3x5
+
5 Press@40kg
6 Chinup
x2

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Saturday 10th November

Deadlift
2x5@60,80kg
5@90,95,100,105kg

Bulgarian Split Squat
4x6@12.5kg db's

Sunday 11th November

Bench
2x5@40kg
2x5@60kg
3x5@70kg

S/S
6 DB Row@35kg
8 CG Bench@50kg
x4

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Tuesday 13th November

Squat
2x5@60,70kg
3x5@80kg

Morning session and didn't get up on time

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Wednesday 14th November

S/S
50kg Press
Pullup
3x5
+
8 Press @ 40kg
2x5 Chinup

Thursday 15th November

Football
60m

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Thursday 21st November

Football
60m

Sunday 24th November

Box Jump
5x3@32"

Squat
5@40kg
2x5@60kg
5x5@80kg

Bench
8@40kg
5@60kg
3x5@70kg

DB Row
15@35kg

In another busy period at work which will continue up to Christmas break so will be a bit sporadic again.

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Saturday 21st September

7th Annual Irish Beer Mile
3rd @ 8:08

Thought this was worth a resurrection post. 3rd same as last year. A Whole Second faster. I actually trained for this one the past two months and was targeting 7:30 but I had a beer mishap on the day after I got a lift last minute versus two long buses and forgot to take my beer out of the fridge. More of my improvement this year was on the beer end but trying to chug cold beer had me back to last year's speed

Training consisted of 1x5k parkrun a week and 1x 4x400m intervals a week. Best parkrun time was 20:37. Hard a target there of sub 20 but will probably leave that until next year now. Forgot how tough intervals are haven't done them in years. Did 2 trial events and also did a few beer only chug sessions in the run up which is where I saw the biggest gainz.

I have a video of most of my last lap here. With the beer mishap I had plenty of running energy for the last lap and got back up to 3rd position here with a push for 2nd but it was too much ground to make up

https://www.youtube.com/watch?v=Cb9AF-MKpvM

2nd video better quality but missed the 4th to 3rd passing

https://www.youtube.com/watch?v=ObRtUnAN6o8

Gym frequency is about the same as it was the last time I was positing. Very sporadic. Maintaining a low base but at least haven't completely fallen off a cliff. Trying to get some consistency going again so I might start logging again.

Few other notables from year:
St James Wicklow 100km (1.7k elev): 4hrs
Hell & Back
1 week cycling holiday in Belgium & Germany
2 week's ski & snowboard back to back start of year