Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Logging progress

Options
2

Comments

  • Options
    #32
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 34.54

    Avg Pace - 4.59



  • Options
    #33
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.04

    Avg Pace - 4.48



  • Options
    #34
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x20 band pulls

    3x12 20kg KB swing


    Ankle Rehab

    5x30 seated band ankle turnouts

    5x30 BW single leg calf raise

    5x30 single leg hops


    Strength

    A 4x10 80kg BB Bench

    B 3x15 20kg machine OHP

    C1 3x12 80kg BB Row

    C2 3x12 80kg BB Shrug

    D1 3x12 20kg DB Curl

    D2 3x15 BW tricep dips

    Post edited by randomgenericstring on


  • Options
    #35
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 35.56

    Avg pace - 5.08



  • Options
    #36
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 20kg KB swings

    3x20 band pulls

    hip flexor stretches


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x30 BW single leg calf raise

    5x30 single leg hops


    Strength

    A1 4x8 70kg BB Squat

    A2 4x15 15kg weighted situps

    B1 4x8 100kg BB deadlift

    B2 4x90sec BW front plank

    Post edited by randomgenericstring on


  • Advertisement
  • Options
    #37
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    7km - 35.09

    Avg Pace - 5.01



  • Options
    #38
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    5km - 24.07

    Avg pace - 4.49



  • Options
    #39
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 20kg KB swings

    3x20 band pulls


    Ankle Rehab

    5x30 seated band ankle turnouts

    3x30 BW single leg calf raise

    3x30 single leg hops


    Strength

    A Bench

    1x12 60kg

    1x10 70kg

    1x8 80kg

    1x6 90kg

    B 3x10 32.5kg Inc DB Bench



  • Options
    #40
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 28.42

    Avg pace - 4.47



  • Options
    #41
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle rehab

    Physio check up - new exercises x2 per week


    Easy Run

    5km - 25.13

    Avg pace - 5.02



  • Advertisement
  • Options
    #42
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 30.05

    Avg pace - 5.00



  • Options
    #43
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x12 20kg KB swing

    3x30sec hip flexor stretches


    Strength

    A1 4x8 80kg BB Squat

    A2 4x15 15kg weighted situp

    B1 4x8 110kg BB deadlift

    B2 4x90sec BW front plank


    Conditioning

    Tabata row - 944m



  • Options
    #44
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 25.08

    Avg pace - 5.01



  • Options
    #45
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy running

    18/5

    5km - 24.32

    Avg pace - 4.54


    22/5

    7km - 36.52

    Avg pace - 5.16


    23/5

    5km - 25.55

    Avg pace - 5.11


    24/5

    6km - 30.52

    Avg pace - 5.08



  • Options
    #46
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    30min city jog



  • Options
    #47
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 5kg medball front & squat

    3x15 scap pushups

    3x15 16kg KB swings


    Strength

    3x20 22kg Inc db Bench

    3x10 BW pullups

    3x12 16kg DB shoulder press

    3x12 16kg DB weighted situps

    3x12 16kg DB curl

    3x15 30kg tricep extension



  • Options
    #48
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    29/5

    5km - 25.40

    Avg pace - 5.08


    30/5

    5km - 25.59

    Avg pace - 5.12



  • Options
    #49
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    May summary

    Trained 21/31 days

    16x Cardio - 86km

    5x Strength/Conditioning

    4x Ankle rehab



  • Options
    #50
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    6km - 28.43

    Avg pace - 4.47



  • Options
    #51
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 18kg KB swing

    3x12 scap pushups

    3x15 band pulls


    Strength

    A 4x8 80kg BB Bench

    B 4x10 80kg BB row

    C1 3x12 17.5kg DB curl

    C2 3x12 BW tricep dips


    Conditioning

    7,14,21

    2min assault bike

    24kg KB swings

    pushups

    air squats



  • Advertisement
  • Options
    #52
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 25.21

    Avg pace - 5.04



  • Options
    #53
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x12 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x8 90kg BB Squat

    A2 4x15 15kg weighted situp

    B1 4x6 120kg BB deadlift

    B2 4x90sec BW front plank


    Conditioning

    Tabata assault bike - 2100m



  • Options
    #54
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Tempo run

    5km - 23.17

    Avg pace - 4.39



  • Options
    #55
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 scap pushup

    3x15 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x12 32.5kg DB Bench

    A2 4x10 15kg weighted situp

    B1 4x6 40kg BB military press

    C1 4x8 BW pullups

    C2 4x12 BW tricep dips


    Conditioning

    Tabata assault bike - 2100m



  • Options
    #56
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.21

    Avg pace - 4.52



  • Options
    #57
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Long run

    10km - 55.57

    Avg pace - 5.36



  • Options
    #58
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 18kg KB swing

    3x15 scap pushups

    3x15 band pulls


    Strength - W2D1

    A 4x8 85kg BB Bench

    B1 3x10 90kg BB row

    B2 3x10 BW KTE

    C1 3x10 20kg DB curl

    C2 3x15 BW tricep dips


    Conditioning

    3x500m row

    21,14,7

    24kg KB swing

    BW pushups



  • Options
    #59
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x10 18kg KB swing

    3x15 band pulls


    Strength - W2D2

    A1 4x8 90kg BB Squat

    A2 4x25 V-ups

    B1 4x8 120kg BB deadlift

    B2 4x60sec BW side plank


    Conditioning

    Tabata assault bike



  • Options
    #60
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 34.42

    Avg pace - 4.57



  • Advertisement
  • Options
    #61
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 scap pushup

    3x15 20kg KB swing

    3x15 band pulls


    Strength

    A1 4x10 35kg DB Bench

    A2 4x60sec front plank

    B1 4x10 40kg BB military press

    C1 4x10 BW pullups

    C2 4x15 BW tricep dips


    Conditioning

    Tabata assault bike - 2200m



Advertisement