50 Weeks

Alf Veedersane

narwog81 wrote: »

6.1.4

5km tempo run - 20.10

Avg HR - 159

Avg Pace - 4.01

Shít just got real

narwog81

30min stretch and roll

3x15 glute bridge
3x15 side clams

3x15 hip abductor
3x15 supermans

3x15 SLDL
3x15 Swiss ball curl

narwog81

6km easy run - 28.30

Avg HR - 138

Avg Pace - 4.45

session 2

Stretch and roll

A1 5x10 hollow rocks
A2 5x20sec (each side) 16kg OH farmers walks

B1 BB squats

1x5 20kg
1x5 60kg
1x5 70kg
1x5 80kg
1x5 90kg
1x5 100kg

B2 weighted pull-ups

3x5 +15kg
2x5 +20kg

7 rounds

7x 18" box jump
7x 24kg KB swing
7x burpees

Time: 6.55

narwog81

Stretch & roll

A1 5x10 TTB
A2 5x10 20x X-band walk

B1 5x10 15kg back extension

B2 Military Press
1x10 20kg
1x5 50kg
4x5 55kg

3x
500m row
12x 60kg Deadlift
21x 18" box jump

Time: 10.59

session 2

6km easy run - 28.29

Avg HR - 144

Avg Pace - 4.44

narwog81

6.1.5

30min stretch & roll

3x10 supermans
3x10 lying side clams
3x10 single leg bridges

3x10 60kg Inc Bench

3x3 40kg DB bench

3x10 20kg DB Curl

3x10 plate 10 cable Tricep pushdown

narwog81

A1 5x 35sec side planks
A2 5x 30sec handstand holds

B1 5x6 40kg BB step ups (18")
B2 5x8 40kg DB Row

5,10,15,10,5 reps for time

Calorie row
24kg KB swing
Squat
HR push-up

Time: 6.57

narwog81

5km pace run - 21.56

Avg HR - 160

Avg Pace - 4.22

session 2

Stretch and roll

A1 5x10 15kg weighted sit-ups
A2 5x10 band pulls

B1 Deadlift
1x5 60kg
1x5 90kg
1x5 110kg
1x5 120kg
1x5 140kg
1x5 160kg PR

B2 Bench
1x10 20kg
1x10 60kg
4x8 85kg

10,9,8,7,6,5,4,3,2,1 reps for time
Pull-ups
16kg KB swing
Push-ups
Squats

Time: 8.04

narwog81

60min stretch & roll

3x12 plate12 triceps pushdown
3x30 15kg Russian twist

3x10 plate10 face pulls
3x40 22.5kg DB side bends

2x10 30kg BB curl

3x10 40kg BB curl
3x90sec front plank

Tabata row - 844m
Avg Pace - 1.35

narwog81

6km easy run - 27.49

Avg HR - 153

Avg Pace - 4.38

session 2

A1 5x15 hollow rocks
A2 5x20sec 20kg KB OH holds

B1 5x5 20kg weighted pull-ups

B2 Squats
1x10 20kg
1x5 60kg
1x5 70kg
1x5 80kg
1x5 90kg
1x5 105kg

3x
500m row
30x 24kg KB swing
30x pushups

Time: 12.21

narwog81

16km long run - 1.13.39

Avg HR - 147

Avg Pace - 4.36

Alf Veedersane

narwog81 wrote: »

16km long run - 1.13.39

Avg HR - 147

Avg Pace - 4.36

Ante: upped.

Nice mileage.

narwog81

Stretch & roll

A1 5x10 TTB
A2 5x20 x-band walks

B1 5x10 15kg back extension

B2 Military Press
1x10 20kg
5x5 57.5kg

3x
600m run
12 pull-ups
21 20kg KB swings

Time: 11.07

session 2

5km easy run - 24.03

Avg HR - 131

Avg Pace - 4.48

narwog81

Week totals

4x run - 32km

4x Crossfit

2x stretch & roll

narwog81

6.1.6

30min stretch & roll

Bench
1x10 40kg
1x10 50kg
1x10 60kg
1x10 70kg
1x8 80kg
1x6 90kg
2x3 100kg
1x2 105kg
1x1 110kg

3x10 22.5kg DB Curls

3x10 plate14 cable tricep pushdowns

narwog81

2km race with 35lb backpack - 9.30

1km - 4.15
2km - 5.15

Went out way too fast, saw 3.35 pace on my watch at one point early on, paid for it later on!

session 2

Stretch & roll

A1 5x40sec each side side plank
A2 5x35sec handstand hold

B1 5x6 50kg BB step ups
B2 5x8 40kg DB row

Skipped the metcon

narwog81

Stretch & roll

A1 5x12 20kg weighted sit-ups
A2 5x15 band pullaparts

B1 Deadlift
1x10 60kg
1x8 100kg
1x5 120kg
1x3 140kg
1x2 160kg
1x2 170kg PR
1x1 180kg PR
1x1 190kg PR

B2 5x5 25kg Dips

narwog81

Stretch & roll

A1 5x15 hollow rock
A2 5x20sec each side 20kg KB OH hold

B1 squat
1x10 20kg
1x5 60kg
1x5 70kg
1x5 90kg
1x5 100kg
1x1 110kg

B2 5x3 +25kg weighted pull-ups

21,15,9
45kg BB Thrusters
Pull-ups

Time: 6.05

narwog81

4x crossfit/strength

1x run

3 days training missed due to work and ridiculous DOMS.

narwog81

6.1.7

A1 5x10 TTB
A2 5x20 X-band walks

B1 Military press
1x10 20kg
1x8 40kg
5x5 60kg

B2 5x12 15kg Back Extension

session 2

6km easy run - 30.06

Avg HR - 129

Avg Pace - 5.01

narwog81

Interval run

1km warmup

5x400m w/ 300m jog recovery

1.20
1.17
1.14
1.11
1.16

1km cool down

session 2

3x10 band pullaparts
3x10 scap push-ups
3x10 10kg plate chops
3x10 dislocates

18 strict pullups

Bench
1x10 20kg
1x10 50kg
1x10 70kg
1x8 90kg
3x5 100kg

3x12 22.5kg DB Incline Bench

3x6 20kg DB Curls
3x12 BW Dips
3x25 30kg BB Curls

narwog81

Stretch & roll

A1 3x45sec each side side plank
A2 3x40sec handstand holds

B1 5x6 60kg BB step ups (18")
B2 5x8 40kg DB row

5-10-15-10-5 reps for time:
Calorie row
25kg KB swing
Squat
HR push-up

Time: 6.28

narwog81

6km pace run - 26.21

Avg HR - 145

Avg Pace - 4.23

session 2

Stretch & roll

A1 5x12 20kgs weighted sit-ups
A2 5x12 scap push-ups

B1 5x5 +30kgs weighted dips

B2 Deadlift
1x10 60kg
1x5 100kg
1x5 120kg
2x5 140kg
1x5 160kg

EMOM - 16mins
10 TTB
10 18" box jumps + 5 pushups

narwog81

5km tempo run - 19.01

Avg HR - 156

Avg Pace - 3.48


Lungs felt ok but the legs were heavy after yesterday's deadlifts, happy enough.

narwog81

Stretch & roll

A1 5x15 hollow rock
A2 5x20awc each side 20kg KB hold

B1 5x5 +25kg pull-ups

B2 Squats
1x10 20kg
1x8 60kg
1x5 70kg
1x5 80kg
1x5 90kg
1x5 100kg
1x3 115kg

5x
5x 100kg Deadlift
10x 18" box jump
15x 24kg KB swing

Time: 6.05

narwog81

8km easy run - 39.26

Avg HR - 135

Avg Pace - 4.55

narwog81

5x Crossfit/strength

5x run

narwog81

Goals (Jun14)

Maintain body weight at +82kg

Strength

FS 105
BS 135
MP 80
BP 110
DL 170
Pull-ups 20 reps

Current lifts

FS ??
BS 120
MP 70
BP 117.5
DL 190
Pull-ups 18 reps

Cardio

2mile <11.45
5km <18.30
10km <39.30
10m <1.10
Half marathon <1.30

Current times

2mile ~12.00
5km 19.01
10km ??
10m 1.13
Half marathon ??

narwog81

2.1.8

6km easy run - 27.32

Avg HR - 135

Avg Pace - 4.35

session 2

Stretch & roll

A1 3x45sec handstand hold
A2 3x45sec each side plank

B1 3x6 65kg BB step ups (each leg)
B2 3x5 65kg military press

C1 3x8 45kg DB rows
C2 3x12 15kg back extension

20,18,16,14.. Push-ups

Time: 4.20

narwog81

5km pace run - 20.42

Avg HR - 142

Avg Pace - 4.08

session 2

Stretch & roll

A1 5x15 20kg sit-ups
A2 5x20 band pull

B1 3x5 +35kg weighted dips

B2 Deadlift
1x10 60kg
1x8 100kg
1x5 120kg
1x5 140kg

*had to finish early, deadlifts were heavy though, looking forward to a deload next week.

narwog81

6km easy run - 28.35

Avg HR - 135

Avg Pace - 4.45

session 2

60min stretch & roll