50 Weeks

narwog81

4.4

Mon

6km easy run - 29.30

Avg Pace - 4.55

Wed

18km hill walk - 3.47

Avg Pace - 12.36

Equipment: Backpack w/ 45lbs

Location: Lugnaquilla/Table area

narwog81

11km hill walk - 2.39

Avg Pace - 14.25

Equipment - backpack w/ 45lbs

Location - Ballineddan/Lugnaquilla

narwog81

Stretch & roll

30min easy cycle - spin bike

session 2

3x10 scap push-up
3x10 push-up

3x20 Swiss ball curls
3x30 sit-ups

3x10 60kg Inc Bench Press
3x10 15kg weighted sit-ups

3x12 70kg BB rows
3x15 82kg ab pull downs

3x12 BW chin-ups
3x20 medball mountain climbers

Stretch

narwog81

14.5km hill walk - 3.25

Avg Pace - 14.10

Equipment - backpack w/ 45lbs

Location - black hill/Sally gap

narwog81

4.5

Mon

7km hill walk - 2.10

Equipment - backpack & vest w/ 90lbs

Tues

20km hill walk - 6hrs

Equipment - backpack w/ 50lbs

Location - galtees (white out)


Wed

Stretch & roll

30min easy cycle - spin bike

Thurs

21km hill walk - 4.37

Equipment - backpack w/ 50lbs

Location - glen area

narwog81

Fri

PT session. Dry needling on right ankle, need to work on dorsiflexion.

Stretch & roll

Sat

18km hill walk - 3.57

Avg Pace - 13.07

Equipment - backpack & vest w/ 50lbs

Location - Djouce/Tonduff/Maulin

narwog81

4.6

Mon

5km easy run - 23.30

Avg Pace - 4.48

Tues

7km easy run - 33.30

Avg Pace - 4.48

Wed

8km weighted run - 1.05

Avg Pace - 8.10

Equipment - backpack w/ 55lbs

Location - curragh

Thurs

30min easy cycle - spin bike

16 chin-ups
55 push-ups
45 sit-ups

Fri

13km weighted run - 1.43

Avg Pace - 7.55

Equipment - backpack w/ 55lbs

Location - curragh

narwog81

13km hill run - 1.25

Location - Crone Woods/Djouce

narwog81

4.7

Tue

30min easy cycle - spin bike

Wed

8km easy run - 37.22

Avg Pace - 4.40

Thurs

30min easy cycle - spin bike

Fri

8km hill walk - 1.50

Equipment - backpack + vest w/ 60lbs

Location - Sorrell hill

Sat

17km hill walk - 4.20

Equipment - backpack + vest w/ 60lbs

Location - Kilbride/Sally gap

Sun

10km hill walk - 2.30

Equipment - daysack + vest w/ 35lbs

Location - Sugarloaf/Corriebracks

narwog81

4.8

Mon
Stretch & roll

Tues
6km easy run - 28.30

Wed
30min easy run

Thurs
30min x-trainer
30min spin bike

Fri
30km hill walk - 7.55

Equipment - backpack + vest w/ 50lbs

Location - donard, ballinagee, sorrell, lacken

Sat
21km hill walk - 4.55

Equipment - backpack + vest w/ 50lbs

Location - laragh/Glenmacnass

narwog81

5.1

Mon

Stretch & roll

30min easy cycle - spin bike

Tues

Stretch & roll

20min X-trainer

Thurs

BW - 83kg

3.2km run - 12.05
55 push-ups
45 sit-ups

Fri

30min easy run

Sun

Stretch & roll

A1 3x10 80kg Bench
A2 3x20 band pullaparts

B1 3x10 BW pull-ups
B2 3x1min front plank

C1 1x10 60kg Deadlift
1x8 100kg
1x6 120kg
1x4 140kg

C2 3x10 TTB

D1 3x10 20kg DB curls
D2 3x12 90kg ab pull down

narwog81

5 week training camp

Weight 82kg, BF% ~12%

Goals are to work on core, lower body strength endurance, swimming, pullups

Week 1

10km easy run - 48.30

PM

A1 3x10 4kg med ball Squat & press
A2 3x10 4kg med ball Side lunges
A3 3x10 4kg med ball Chop & twist

B1 3x10 20kg KB Goblet squat
B2 3x10 BW Inv row
B3 3x10 10kg DB Side lunges

C1 3x6 10kg DB SLDL
C2 3x8 20kg KB Single leg row
C3 3x6 70kg BB RDL

Alf Veedersane

Given the log title and the October goal, do you mind if I ask if you achieved it?

narwog81

Alf Veedersane wrote: »

Given the log title and the October goal, do you mind if I ask if you achieved it?

Yup, done and dusted injury free, prep and training worked well in the end.