50 Weeks

narwog81

Stretch & roll

A1 3x15 hollow rock
A2 3x20sec each side 24kg KB hold

B1 4x6 90kg squat
B2 4x8 wide arm pull-ups

10,9,8...1
Chin-ups
Push-ups
Burpees

session 2

Core session

narwog81

7km easy run - 32.50

Avg HR - 138

Avg Pace - 4.40

session 2

A1 5x10 TTB
A2 5x20 x-band walk

B1 5x10 20kg back extension

B2 Military press
1x10 20kg
1x8 40kg
1x5 50kg
1x3 60kg
1x2 70kg
1x1 75kg
2xF 80kg

6x w/ 60sec rest

15x 16kg KB swing
30sec row
15x pushups

narwog81

10km pace run - 43.01

Avg HR - 153

Avg Pace - 4.18

narwog81

Rest week

core session

narwog81

5km tempo run - 20.38

Avg HR - 141

Avg Pace - 4.08

session 2

Core session

narwog81

2.2.1

6km easy run - 27.15

Avg HR - 144

Avg Pace - 4.32

session 2

Core session

narwog81

5km pace run - 21.44

Avg HR - 144

Avg Pace - 4.20

session 2

Bench
1x10 20kg
1x10 60kg
1x8 70kg
1x6 80kg
1x4 90kg
1x3 100kg

Deadlift
1x10 60kg
1x10 80kg
1x8 100kg
1x6 120kg
1x5 140kg
2x3 160kg

Squat
1x10 20kg
1x10 60kg
1x6 80kg
1x5 100kg
1x3 110kg
1x1 120kg

narwog81

5km easy run - 22.41

Avg HR - 4.32

Avg Pace - 135

narwog81

7km easy run - 32.27

Avg HR - 139

Avg Pace - 4.38

session 2

Stretch & roll

4x8 85kg Bench

3x10 22.5kg Inc DB Bench

4x8 BW chins
4x10 plate8 face pulls

3x10 20kg DB curls
3x15 BW dips

narwog81

21.3km long run - 1.46.55

Avg HR - 147

Avg Pace - 5.01

Alf Veedersane

Pretty good pace for a run like that. I know you're aiming for better but impressive run considering it's the first run you've logged at anything like that distance in a while.

narwog81

Alf Veedersane wrote: »

Pretty good pace for a run like that. I know you're aiming for better but impressive run considering it's the first run you've logged at anything like that distance in a while.

Cheers man, I aimed for a 5min pace and it was a hilly route in 20+ degree heat so found it challenging but relatively comfortable. Won't attempt to 'race' that sort of distance until I've got the miles in, I've made that mistake before!!

Alf Veedersane

Great pacing so. Maybe that's just cos I found pacing to be somewhat retrospective...see how each km went them tailor my pace accordingly. Especially difficult on a hilly route. Good marker to put down!

narwog81

Alf Veedersane wrote: »

Great pacing so. Maybe that's just cos I found pacing to be somewhat retrospective...see how each km went them tailor my pace accordingly. Especially difficult on a hilly route. Good marker to put down!

I use a GARMIN 601 HRM, only way to go to guarantee consistency.

Alf Veedersane

narwog81 wrote: »

I use a GARMIN 601 HRM, only way to go to guarantee consistency.

I'm just not convinced that it's any better than my Argos stopwatch...

narwog81

2.2.2

Stretch & roll

Bench
1x10 20kg
1x10 60kg
1x10 70kg
1x8 80kg
1x6 90kg
1x5 95kg

Military press
1x10 20kg
3x8 50kg

3x6 45kg DB row

3x12 17.5kg DB curl
3x10 BW dips

session 2

Core session

12.10.8.6.4.2 pullups

narwog81

5km easy run - 24.15

Avg HR - 127

Avg Pace - 4.51

session 2

Stretch & roll

5x8 side plank rows
5x2 wall walks

ATG Squat with/3sec pause
1x10 20kg
1x3 60kg
1x3 70kg
1x3 80kg
2x3 90kg

5x8 KTE

21,15,9
16kg KB sit-ups
12.5 DB Thruster
500m row

Time: 12.25

narwog81

5x20 band pullaparts
5x15 swill ball curl

5x8 20kg DB Pushpress
5x10 20kg back extension

30x 18" box jumps

4x
5x BW dips
10x 60kg deadlifts
15x BW ring rows

30x 18" box jumps

Time: 7.55

session 2

45min tag rugby

6x500m row intervals

1.45 w/ 1min rest

narwog81

5km recovery run - 27.35

Avg HR - 125

Avg Pace - 5.31

narwog81

Stretch & roll

A1 5x20 V-ups
A2 5x40sec 30kg DB farmers walk

B1 5x10 80kg BB squat
B2 5x10 BW chins

Tabata row

828m

narwog81

5km pace run - 21.12

Avg HR - 144

Avg Pace - 4.14

session 2

A1 5x8 single leg glute bridge
A2 5x20sec plank/side plank/hollow hold

B1 4x12 BW Dips

B2 Deadlift
1x10 60kg
1x8 100kg
1x5 120kg
1x5 140kg
2x3 160kg
1x2 170kg

C1 3x10 60kg Inc BB Bench
C2 3x12 20kg weighted sit-ups

narwog81

12km loaded walk - 2.11

Backpack w/ 55lbs

Avg Pace - 11min/km

narwog81

2.2.3

Stretch & roll

A Bench
1x10 20kg
1x10 60kg
1x10 70kg
1x8 80kg
1x5 90kg
1x5 97.5kg

B 2x20 27.5kg DB Floor press

C1 4x12 80kg BB T-Bar row
C2 4x12 plate 6 face pulls

D1 4x12 100kg BB Shrugs
D2 4x12 12.5kg DB Zottman curls

12x20sec row w/ 10sec rest

narwog81

5km pace run - 21.10

Avg HR - 157

Avg Pace - 4.14

narwog81

Stretch & roll

6x500m row intervals

Avg pace - 1.44

session 2

Stretch & roll

A1 5x10 side plank row
A2 5x2 wall walks

B1 5x10 TTBs

B2 squats
1x10 20kg
1x8 60kg
1x5 80kg
1x4 90kg
1x4 100kg
1x3 105kg
1x3 110kg
1x3 115kg
1x2 120kg
1x1 125kg
1x1 130kg

5x
8x dips
10x push-ups
12x 25kg KB swings

Time: 4.20

narwog81

6km easy run - 27.20

Avg HR - 143

Avg Pace - 4.33

session 2

Stretch & roll

A1 5x15 Swiss ball hamstring curl
A2 5x20 band pullaparts

B1 5x12 20kg back extensions
B2 5x8 70kg Inc BB Bench

8x
200m row
20x squats
8x 16kg KB snatches
20x mountain climbers

Time: 17.02

narwog81

Stretch & roll

A1 5x30 V-ups
A2 5x10 25kg Single leg DB row

B1 5x5 +25kg chin-ups
B2 5x10 ring rows

C1 5x20 ring push-ups
C2 5x8 20kg DB lunges

narwog81

Stretch & roll

A1 5x20sec front plank/side plank/hollow hold
A2 5x8 22.5kg DB Pushpress

B1 5x5 +25kg weighted dips
B2 deadlifts
1x10 60kg
1x8 100kg
1x5 120kg
1x5 140kg
3x3 150kg

C1 3x10 10kg DB renegade rows
C2 3x10 glute bridges
C3 3x10 ab wheel rollouts

narwog81

Stretch & roll

A1 5x20sec front plank/side plank/hollow hold
A2 5x8 22.5kg DB Pushpress

B1 5x5 +25kg weighted dips
B2 deadlifts
1x10 60kg
1x8 100kg
1x5 120kg
1x5 140kg
3x3 150kg

C1 3x10 10kg DB renegade rows
C2 3x10 glute bridges
C3 3x10 ab wheel rollouts

session 2

5km easy run - 22.40

Avg HR - 142

Avg Pace - 4.32

narwog81

2.2.4

A Bench
1x10 20kg
1x10 60kg
1x8 70kg
1x6 80kg
1x5 90kg
1x5 100kg
1x15 80kg

B 2x15 30kg DB Floor press

C1 4x12 80kg T-bar row
C2 4x12 plate 8 face pulls

D 4x12 100kg BB shrugs

E 4x12 15kg DB Zottman curls

session 2

7km easy run - 32.40

Avg HR - 135

Avg Pace - 4.41