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Calistenics (Circuits) VICE punishment #1 of 4 due
Good Christ this hurt. 5 sets of 30 reps (no rest) due for a 495 Kcal indulgence
5,000m Z1 row to warm up, 166w, hr 130. Then...
150 burpees
150 press ups
150 squat jumps
150 lunges
45 chin ups
105 dips
40 mins
454 kcals
Evil. I was reduced to doing press ups on my kness on the 4th set
and saw stars after the squat jumps. I did 10 chin ups the 20 dips on the edge of a chair, straight legs, for the first 3 sets. However could only achive 9 on set 4 and 6 on set 5 and that was giving it everything to pull my body weight up. My arms and legs felt like jelly for a finish. I had planned to do a run later but I still felt smashed. I'm expecting some proper DOMs. Not a chance in hell am I touching a vice for the next 10 days!
Overall very disappointed with the week. Just 5 hours done and a few more Kcals than last week burned. I completed approx 51% of my target volume and not one run completed
The positive from the target weight drop from 85.2kg down to 84.2. Actually weighed in at 84.0kg.
The plan for next week remains the same in terms of volume. Burn 8,000 kcals. However, get running! The P&D marathon plan calls for 80km in week 1. I have 7 weeks to build from 0 to that.
Sport|Time|Kcals|Dist
Total this week|4:57:59|4,109 kcals|77.05km
Swimming|0:35:19|390 kcals|1,650m
Rowing|2:23:30|2,302 kcals|37,000m
Biking|1:09:10|965 kcals|38.4km
Running|0:00:00|0 kcals|0km
Calisthenics|0:40:00|454 kcals|
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New week, new determination. Only... boy do I ache! DOMs D DOM DOM DOMs
Everything hurts but the really special hurt is chest, triceps, gluts, hams and lower back. From just 40 mins exercise :eek: Circuits rock. I did a serious amount of circuits and callisthenics back in college but I was in the gym 3 times a week doing strength work then too. I haven't "worked out" in years. The simple variety of muscle aches is testament to the workout that it is. So, once the penance ****e is done, this will become a weekly thing. I have a plan oh yes I do
For now, I can barely pick little miss shotgun up and sit down without shaking.
Swim today, back to the Arena. Got lots of "welcome stranger" and "getting any sleep?". Apart from that 4 months absence means nothing. People expect you to slot back in where were last. I avoided the shark lane like the plague and settled into the middle of the next lane down. I had about 5 in front of me but I always leave 5 secs off the wall. Sometimes I sprint the first 50m to catch the feet quickly. Today I did my own thing, focusing on catching the water and levering past. I generally caught the feet within a couple of lengths anyway.
So my first "session" in months was simple:
200m warm up
2*400m
2*300m
2*200m
Since 400s were on the menu I decided to post a time for November and left over 10 secs go before I left the wall, much to the annoyance of those behind me. I didn't tear off. 1:36 first 100, then steady 1:40 pace to reel in the guy up ahead. 6:36, that will do for now. I had no idea what the lane was swimming off so I just went with the flow. The pace was about 1:40-1:42 with plenty of rest after reps and I felt good. We were pulled up short of finishing the last 200m by the coach as the sharks had long since finished, had a stretch, a chat and were getting bored :rolleyes:
I was in the water less than 40 mins but happy enough with it. My plan is simple. Get fit enough to move up and lead the lane. Then get fitter and faster to drop the lane during a set, then graduate to the back of the fast lane. It will require 3 swims a week though and that is the current difficulty...
Sport|Time|Kcals|Dist
Total this week|0:31:47|442 kcals|1.9km
Swimming|0:31:47|442 kcals|1,900m
Rowing|0:00:00|0 kcals|0m
Biking|0:00:00|0 kcals|0km
Running|0:00:00|0 kcals|0km
Callisthenics|0:00:00|0 kcals|
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Swim Lesson: I must admit I was sceptical signing up for these. Figured they would consist of drills with long speeches between. The coach was in nappies. Judgement. First up I found out that there is a channel relay swimmer in the group. Next up I simply found the lesson tough. It was mainly focused on backstroke an breaststroke.
I was down early so put in a solid 400m to benchmark a time in a short pool. 6:14. Not too bad. Splits 1:32, 1:36, 1:39, 1:27. Uneven but I basically started fresh, settled into a steady comfortable rhythm and pushed the last few lengths hard.
The fun started then. Backstroke kicks drills, backstroke pull, backstroke with butterfly kick, breast stroke. Got a couple of tips. My backstroke kick is too deep, need to bring up to a flutter. My left leg crosses on the breaststroke, need to get more power from left hip. Applied both and felt a difference. Conscious competence, needs work. Lessons worth the money so far. Lots of water up the nose...
An hour Z1 turbo earlier. 212w and 132hr. Just spinning my aching legs. It helped. Worst DOMs today = triceps. Ouch!
Sport|Time|Kcals|Dist
Total this week|1:58:47|1,495 kcals|32.6km
Swimming|0:58:47|799 kcals|3,200m
Rowing|0:00:00|0 kcals|0m
Biking|1:00:00|796 kcals|29.4km
Running|0:00:00|0 kcals|0km
Callisthenics|0:00:00|0 kcals|
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Row 20,000m in 84:17, Avg 173w and 138hr. Started easy and kept it inside Z1 for 6k averaging 164w. Felt good. Onto Z2 and 170-180w for the next 10k. Still feeling good. Pushed onto 180-190w still maintaining Z2. Wasn't expecting that. Had an old Radio 1 1999 Paul Oakenfold sessions mix for company. It took some focus as 20k is a long stint on a concept 2. Happy to get this done midweek. Hands held up well, relaxing my grip between strokes. All good
Sport|Time|Kcals|Dist
Total this week|3:23:04|2,782 kcals|52.6km
Swimming|0:58:47|799 kcals|3,200m
Rowing|1:24:17|1,287 kcals|20,000m
Biking|1:00:00|796 kcals|29.4km
Running|0:00:00|0 kcals|0km
Callisthenics|0:00:00|0 kcals|
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Silly O'Clock session. Short Z2 row: 8,000m in 32:17, 197w and 149hr. Good row, felt better during the session than I did at the start. Best for the session by 6 secs and 2w. Base fitness improving gradually Wanted to run today, but life got in the way. I.will.run.tomorrow... rain or shine
Sport|Time|Kcals|Dist
Total this week|3:55:21|3,509 kcals|64.74km
Swimming|0:58:47|799 kcals|3,200m
Rowing|1:56:34|1,816 kcals|28,000m
Biking|1:07:30|896 kcals|33.54km
Running|0:00:00|0 kcals|0km
Callisthenics|0:00:00|0 kcals|
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Where are you living now?
Most of your training seems to be done at 2am Irish time these days.
I like your schedule, shotgun....it means I've got company when I'm posting at night - boards isn't so empty then. Usually griffin is on here too at that hour....and sometimes Trig....and every now and then I'll see Tunney. 0 -
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Be wary of any Garmin that's telling you 32 mins of cycling at less than 30km/h is burning 476 cals
Corrected and good spot 😁 Double checked row too to be sure the sleep deprivation isn't blinding me. Garmin has it under 900 but I know from experience Concept 2 is pretty much spot on.
In any case I'm 1,000 kcals behind the weeks target. Too tired to do anything tonight. Decided to peg it on the commute home. Managed to drop my keys and had to double back. Picked up by 2 young fellas, rough but sound enough to not fire them away 0 -
shotgunmcos wrote: »Picked up by 2 young fellas, rough but sound enough to not fire them away
Obviously not the same lads that whipped them out of the door of a certain shop!0 -
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shotgunmcos wrote: »/\/\/\/\/\/\
That was it. Epic fail of a week. Decided that I need a spring goal to snap me into action. In the worst SBR shape ive been in since I was a rookie training for my first tri,
Solution? Enter a race that involves a half marathon, a long kayak, a long bike, a mountain run, another long bike and a marathon to finish. 3 months to go from zero to 250km... How hard can it be?!
..... nutsforlife.com 0 -
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Another run, woohoo a 2 day streak Short one focusing on an improved cadence. Just 7.79km at 4:44 pace. My average cadence is normally 158 so I wanted to push into the 160s. I worked at it but found it hard to keep the effort down. Hamstrings felt it. Overall average cadence was 164, lower than it felt but then anything outside the comfort zone feels odd. All of the run dynamics were better too as a result, most noticeably the vertical oscillation (bounce). 538 kcals burned thanks to overheating in too many layers.
Stride 1.29m
VOS 9.5cm
GCT 266
Edit: interesting, exact same GCT as Tunneys last run but his cadence and VOS are in proper runner territory :cool:
Row 8,000m Z2 in 32:47, 188w pace 2:02.9/500m. Did this a bit too soon after a half dozen mince pies so it was uncomfortable. My legs were feeling the whopping 2 day run streak and the shock of a second session in a day. Get used to it shotgun!
Sport|Time|Kcals|Dist
Total this week|3:36:10|3,353 kcals|60.79km
Swimming|0:00:00|0 kcals|0m
Rowing|1:38:27|1,550 kcals|24,000m
Biking|0:39:40|630 kcals|20.8km
Running|1:18:03|1,173 kcals|15.99km
Callisthenics|0:00:00|0 kcals|
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Another week and my 5th attempt to burn 8,000 kcals. Best so far 4k or so Start of AKW's #DecemberRunStreak
The compulsory 30 mins. 33:52 in fact, 7.49km pace 4:31. 1 down 30 to go. Last year I think I made it to day 12 before my ankle packed it in. Pushed the cadence again and it took effort. Run dynamics marginally better but the run took way more effort and concentration that a short junk km run should!
Stride 1.30m
VOS 9.4cm
GCT 259
Sport|Time|Kcals|Dist
Total this week|0:42:52|679 kcals|11.64km
Swimming|0:00:00|0 kcals|0m
Rowing|0:00:00|1,550 kcals|0m
Biking|0:09:00|130 kcals|4.15km
Running|0:33:52|549 kcals|7.49km
Callisthenics|0:00:00|0 kcals|
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Run 2 of AKW's #DecemberRunStreak
Brrrr chilly out there today. 8.19km in 37:42 Lunchtime trot around town again pushing the cadence. Once again I could not keep the effort down and even found myself in Z4 on hills. The run dynamics are making me think about my running form which can only be a good thing. The streak of 2 days has woken the legs up but boy do I feel unfit! 634 kcals
Pace 4:36
Cadence 166
Stride 1.31m
VOS 9.1cm
GCT 253
Swim Lesson. I've missed the last 2 weeks literally due to being distracted by Zoe. No sessions in between either so as punishment I figured a December 400TT to warm up! Set off hard but steady. 1:28/1:29/1:29/1:29 for a 5:55. Surprised to go sub6 considering no training
But hey, not complaining We did some drills after the real warm up. A front crawl zipper (thumb rolled alongside body to armpit) which was fine.
Then a back stroke drill where you straighten one arm up to the ceiling and single arm stroke with the other. I couldn't do it. My legs sank to the bottom, my face sank under and my brain filled with inhaled pool water, Very very frustrating drill and easily the hardest one I've done. Horrible. 10x50 steady afterwards coming in on 41-44. 1,500m total and I was feeling it. 370 kcals
Sport|Time|Kcals|Dist
Total this week|2:04:29|1,814 kcals|25.46km
Swimming|0:33:55|370 kcals|1,500m
Rowing|0:00:00|0 kcals|0m
Biking|0:18:00|261 kcals|8.3km
Running|1:11:34|1,183 kcals|15.66km
Callisthenics|0:00:00|0 kcals|
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