My return to fitness

EmcD123

Done a few more track sessions since the last post, I'm starting to get fast again. I've been manually adding them on strava because strava just makes it so easy to keep track of what im doing.

Still havent cycled since the giro,saving up for my cycling ireland license at the moment, going to also give track a go this year and a friend is trying to convince me to give mountain biking a go,but parents said no to that haha

sessions on track were:
21/november : 2 x200m flat out sprints
10 x 50m 12kg sledge sprints
Then i got the flu
30/november : 6x100m sprints
speed drills on microhurdles,
session was supposed to be 10x100m but i couldnt manage it after being sick

EmcD123

Went for a run this morning to try and beat off the stress from iminent exams .
http://www.strava.com/activities/225447507 did 5km in 23 minutes 16 seconds. Definetly not the worst ive ever done

EmcD123

Didnt have enough ater this morning haha went to the gym during public hours.

3x8 16kg kettlebell squats
5x5 30kg deadlifts

first time lifting a weight in aggggessss!! loved it
spent 15 minutes of torture on the watt bike, I really hate stationary bikes...

EmcD123

A session of hill sprints tonight....
4x6 sprints(around 80m each)
very very muddyand slippy as the mountain bike race on sunday has churned up the ground so much

EmcD123

Deciding on trying to do just one or two excercises and focus on them and get strong at those. so deadlifts and squats seem the most value for time so deadlifts it is.

2x10 dealifts @25kg(warmup)

2x5 @ 35kg
3x5 @ 45kg

dont feel too bad now but the last set was really tough.

Starting to get back into the swing of training, a lot of personal stuff happened during the last few weeks, causing me to be a bit demotivated to do just about anything and i'm only just starting to get back on track now after it.

EmcD123

Did the local parkrun this morning instead of sprint training last night just for a change.
There were a few very fast guys there today and i started off with them and ended up going out too hard and paying the price in the last 2 kilometers so my final time wasnt great at 23minutes 7 seconds but the first 3km splits were actually very good for me.the first one was 3minutes 47 seconds.:cool::cool:

http://www.strava.com/activities/226634745

EmcD123

Thats the first week of exams down, didnt do too badly i dont think, one more week left then christmas training. Thinking i'll start a new log in the new year as i feel i now have a good base and dont find the title of this log particularly fitting anymore also my goals have changed quite a lot.

EmcD123

One more exam finished yesterday,just 2 more this week then i'm free. Busy brainstorming ideas for the new log title. Kinda want a fresh start anyway so im not that sorry to be starting a new one, i can always link this one in the first post of the new one.

Not physical fitness here but i value it just as much so was going to post my progress through a maths website named project euler aswell,really feel like i need to focus and sharpen my mind as well as the physical side of things so i thought i'd make this log a bit of both, if that goes against forum rules then i'm sorry :L

Anyway have 10 questions now solved on project euler
q's 1-7,q9,q16,q20


Anyway plans for over christmas include deadlifting 50kg and if dad isnt around then attempting bodyweight which is 60kg
Squats have to wait till i get public hours in kingfisher and there isnt a huge queue....:(
and military press up to about 20kg
recently bought a new chin up bar to replace the one that broke so i'm going to get that stuck up on the door sometime very soon

Sardino

Found this log a great read! Actually got me motivated to introduce sprints into my training. Did you join up with Harriers in the end? I looked at the website there but there isn't a great breakdown on what the training entails. Sent them an email anyway.

EmcD123

Sardino wrote: »

Found this log a great read! Actually got me motivated to introduce sprints into my training. Did you join up with Harriers in the end? I looked at the website there but there isn't a great breakdown on what the training entails. Sent them an email anyway.

Thanks man,that really means a lot. The coach that i had from my years in the juvenile part of galway city harriers told all the nuig sprinters we could stay training with them so im still training with the juvenile group.They're a really good club thats for definite. Im not sure how the sprinting works for the senior part of the club ,im not sure if there is even sprinting in that part of the club

EmcD123

sitting down studying is killing me so i went a did a session to get some life back into my legs.

2x5 front squats @25kg
3x5 front squats @35kg

3x5 military press @25kg

meant to do 5x5 press and 7x5 on the squats but my wrists just werent able for it today. All in all a very quick(35mins) and easy session. :cool:

EmcD123

Exams are completely over since friday. Am completely exhausted but i went training anyway.

did 8x100m sprints flat out
had a terrible headache and felt faint after the second one but worked through the pain and managed 8 out of the 10 before i had to give up

Did a lot of speed drills with micro hurdles before the sprints. :P

EmcD123

Now that the turkey dinner has been digested i thought it was time ot do some training
Deadlifts 5x5
-2x5 @25kg
-1x5 @35kg
-1x5 @ 45kg
-1x5 @53kg
thats basically the bar maxed out with all the weight in the house which sucks......
Front squats 5x5
-2x5 @25kg
-2x5 @35kg
-1x5 @ 45kg
theres a huge jump in difficulty when the squats go from 35 to 45
the last squat set was torture. really really tough but i managed it

EmcD123

Trying cleans again now that im stronger and have a friend whos taking lessons

2x5 @25kg
3x5 @35kg
last set really killed me out
core afterwards was awful due to the fatigue from the cleans(theyre hard on the cardio....)
circuit done twice
circuit:
plank till it hurts
10 pushups
10 wide grip pushupsw
10 diamond pushups(all done on knees as its so long since i did pushups or trained chest)
16 reps @10kg military press
15 reps @10kg front squats

the second set of the circuit was tough mainly because my shoulders were so tired. enjoyed it all the same:cool:

EmcD123

2x10 full bodyweight squats(warmup)
5x5 overhead squat 9kg
5x10(5 per leg) spliut squat 15kg

3 sets of : 5 bodyweight leg press,10 flutter kicks,5 clockwise leg rotation,5 anticlockwise

did the squats with low weight to get accustomed to the movements as the last time i tried overhead squats i kept falling over but i managed it grand today

EmcD123

Did the parkrun today and nearly died, chest is so clogged up with crap after the string of flus i caught in the last few weeks.
Strava didnt record it properly but the lads at the finish line told me the 5km run was done around 23 minutes 30 seconds. Im not really getting closer to 23 but then again im not exactly training for it

Downwind

I should be doing this.......

EmcD123

Downwind wrote: »

I should be doing this.......

Just like general training or what? haha i have running tomorrow morning aswell(i hope)

Downwind

EmcD123 wrote: »

Just like general training or what? haha i have running tomorrow morning aswell(i hope)

Low impact for me I think , walking then some cycling then 2 ultra marathons back to back dont mind me its just the voices in my head.
Hope you get out pounding the conc tomorrow.

EmcD123

Downwind wrote: »

Low impact for me I think , walking then some cycling then 2 ultra marathons back to back dont mind me its just the voices in my head.
Hope you get out pounding the conc tomorrow.

Cycling is great it really is, im trying out road racing this year. No conc for me, its all track sprinting at this time of year. races start in just a few weeks.
2 ultra marathons is no joke, i struggle to do 5km

Downwind

EmcD123 wrote: »

Cycling is great it really is, im trying out road racing this year. No conc for me, its all track sprinting at this time of year. races start in just a few weeks.
2 ultra marathons is no joke, i struggle to do 5km

In my dreams re ultramarathons . However used the Defence forces training plan in 2012 and I'm going to back to it got me running 5 km in under 25 mins, had to do alot of low impact before that to get the weight down befor I started running.

EmcD123

what does that program involve,i havent heard of that one before?

Downwind

Ina nut shell its fartlek training but Ill dig out the details and post em.

EmcD123

Downwind wrote: »

Ina nut shell its fartlek training but Ill dig out the details and post em.

thanks that would be great. fartlek makes for really hard training

EmcD123

3x3 jog(20m),stride(40m),sprint(40m)
Didnt really get much out of this session ,looking back i should have gone with the middle distance group they did a great sprinting session