Cardio: Intervals
0.5 Mile @ 3:40 mins Avg mile: 7:18
0.5 Mile @ 3:45 mins Avg mile: 7:28
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-Decided to up it a lot this week as i missed out on a lot of mileage last week. 800m intervals likely to help me out more than 400 as well imo. Didnt take my HR monitor as its kind of useless on this day and i was in a bit of a rush.
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07-06-2015, 04:20 PM #211
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
***70's Diet Crew***
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07-06-2015, 08:40 PM #212
- Join Date: May 2013
- Location: Kansas, United States
- Age: 38
- Posts: 1,909
- Rep Power: 16028
Dude that's a great pace to sustain for 800m intervals. Give it a few weeks and some of that'll transfer over to your tempo runs.
I'm not sure if you skipped the long-slow run but those are the most important IMO. Huge overall endurance builder.Reliable sources of information:
Alan Aragon http://alanaragon.com/
Brad Schoenfeld http://www.lookgreatnaked.com/
Lyle McDonald http://www.bodyrecomposition.com/
Eric Helms & Team3DMJ http://www.youtube.com/user/Team3DMJ
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07-07-2015, 11:00 AM #213
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
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07-08-2015, 06:53 AM #214
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07-08-2015, 03:08 PM #215
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Tempo
3.00 Mile Run @ 25:54mins
Avg mile: 8:38
Mile 1: 8:16
Mile 2: 8:52
Mile 3: 8:45
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-Max HR: 176 bpm Avg HR: 167 bpm
-This hurt, shins suffered not sure why. Combination of stretching last night and intervals on Monday. Was just going to do 25 mins but when i looked at the distance i was so close to 3 miles i went for that instead. Took me while to get my HR up and keep it there, felt harder than usual. Hopefully be ok for LSR later this week. Anothing thing to note is im getting a different time on my HR monitor watch than i am to the phone app, which is really discouraging when i look at it. Im hoping im running over distance as well if this is the case.***70's Diet Crew***
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07-09-2015, 05:06 PM #216
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07-10-2015, 03:45 PM #217
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07-11-2015, 03:17 AM #218
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07-11-2015, 01:08 PM #219
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Single Leg Calf Raise
5x8
5x8
5x8
Reverse Calf Raise
15x20
15x20
15x15
Pause Squats (flat shoes)
80x1
50x3
50x3
Decline Situps
5x5 (2 sets)
Planks
BWx 60 secs
BWx 40 secs
BWx 40 secs
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-Felt like doing something different. Decided to squat in flat shoes. I think this might help my ankle mobility. It felt really different, really alien and not nice at all. With my squat shoes i hit a wall in the hole that i can pause to, no such case with flat shoes i have to actually hold myself with my legs. I am bent over a lot more and my lower back is getting work harder. I need to get stronger at these.
-Also decided to max out the decline on situps as well. Stretched me out and felt it in my core much more.***70's Diet Crew***
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07-11-2015, 02:55 PM #220
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Recovery Run
1.50 Mile Run @ 19:02mins
Avg mile: 12:40
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-Max HR: 153 Average HR: 144
-Decided to do my recovery run tonight as im just to tired to do my LSR, but i wanted to get out and do a run. Wasnt pleasant, legs didnt hurt but it wasnt comfortable. Hopefully good nights rest and recovery i'll feel better tomorrow. HR was spot on tonight. I was barely moving going up the hills and probably looked like a right tit, but w.e. Ive also noticed that my avg mile speed is quicker than my last RR but my avg HR has gone down so i see that as an improvement.***70's Diet Crew***
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07-12-2015, 02:00 PM #221
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Long Slow Run
4.5 Mile Run @ 42:36mins
Avg mile: 9:28
Mile 1: 9:13
Mile 2: 9:38
Mile 3: 9:24
Mile 4: 9:30
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-Max HR: 175 bpm Avg HR: 167 bpm
-Pretty happy with that. HR was bordering on Tempo pace towards the end but i felt pretty comfortable really. Had to make myself slow down a couple of times. Significant improvement on my last LSR. Did an extra 0.73 of mile with only an extra 2:30 mins of running. Shins not too bad, did a lot of fascia release before i went. Got more comfortable as i went. I think its time to invest in some lycra, i forgot last time i did LSR i started to get some chaffing and it got pretty bad tonight.
-Hopefully go for 10.5 miles next week. Made it through this week.***70's Diet Crew***
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07-12-2015, 02:01 PM #222
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07-14-2015, 03:39 PM #223
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07-14-2015, 03:40 PM #224
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07-14-2015, 03:50 PM #225
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Incline DB Bench
22.5x7
22.5x7
22.5x8
Flat DB Bench
17.5x6 (3 sets)
JM Press
27.5x12
27.5x9
27.5x9
DB Tate Press
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-Kind of happy. Messed up on the flat DB and JM press, did less than last week even though i could have done more, just didnt plan it out well.
-Missed out tates as it was late, will chuck them in later this week some where.***70's Diet Crew***
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07-14-2015, 03:58 PM #226
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Intervals
0.5 Mile @ 3:35 mins Avg mile: 7:11
0.5 Mile @ 3:35 mins Avg mile: 7:11
0.5 Mile @ 3:45 mins Avg mile: 7:30
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-The last one was hard. Made me realise how far away i am from being ready. I think i need to double my current mileage. I had around 3:30 mins rest between each interval as well. Had to wear some decent padded shoes tonight as ive been on my feet for the passed 2 days and i calfs were really sore yesterday, so i was bit apprehensive and took a precaution. It still kind of hurt, but not enough for me to stop.
-However, quicker and further than last week 5 second PR (twice)***70's Diet Crew***
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07-14-2015, 09:34 PM #227
- Join Date: May 2013
- Location: Kansas, United States
- Age: 38
- Posts: 1,909
- Rep Power: 16028
Nice intervals mate. Hard is good, as long as isn't hurting you. Just remember when it gets tough, that's how you adapt!
Reliable sources of information:
Alan Aragon http://alanaragon.com/
Brad Schoenfeld http://www.lookgreatnaked.com/
Lyle McDonald http://www.bodyrecomposition.com/
Eric Helms & Team3DMJ http://www.youtube.com/user/Team3DMJ
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07-19-2015, 03:55 PM #228
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07-19-2015, 04:00 PM #229
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Recovery Run
1.50 Mile Run @ 18:24mins
Avg mile: 12:18
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-Max HR: 152 Average HR: 146
-Wanted to get out and do a run but also want to be able to run fresh tomorrow so did this... 38 seconds quicker over the same distance while keeping my HR in the recovery zone. I see that as an improvement, so im happy.***70's Diet Crew***
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07-19-2015, 04:01 PM #230
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07-20-2015, 02:43 PM #231
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07-20-2015, 02:45 PM #232
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Single Leg Calf Raise
5x8
5x8
5x10
Reverse Calf Raise
15x20
15x15
15x20
Pause Squats (flat shoes)
50x5
50x5
50x5
Decline Situps
BWx15
BWx10
BWx10
Planks
BWx 40 secs
BWx 40 secs
BWx 40 secs
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-Still getting used to flat shoes. Feels like im stretching/using things that havent been stretched/used in a while.Last edited by olibeast; 07-20-2015 at 03:58 PM.
***70's Diet Crew***
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07-20-2015, 02:53 PM #233
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Intervals
0.50 Mile @ 3:44 mins Avg mile: 7:24
0.50 Mile @ 3:46 mins Avg mile: 7:31
0.50 Mile @ 3:52 mins Avg mile: 7:41
0.51 Mile @ 3:44 mins Avg mile: 7:19
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-Went in my barefoot shoes. Not too bad, shins hurt a bit on the walk home. Had a big head went on the last 0.20 mile of the route and my legs were a bit jelly from lifting, so i put that down to the slower times. Worked last week and i had difficulty staying motivated to do anything after getting home. Thats why i missed out a **** load of mileage last week.***70's Diet Crew***
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07-22-2015, 10:31 AM #234
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Klokov Press (Paused)
20x17
20x17
20x17
Incline DB Press (Paused)
12.5x8 (3 sets)
Seated Lateral Raise
7.5x15
7.5x10
7.5x15
Decline Skulls
20x11
20x11
20x11
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-Did this yesterday, was pretty knackered. Happy with the klokovs but my shoulders were fried afterwards, so i cut my bench down as it wasnt happening. Sacked pushups off as im getting enough of those from gainers.***70's Diet Crew***
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07-22-2015, 10:46 AM #235
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07-24-2015, 02:24 PM #236
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07-24-2015, 02:33 PM #237
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Cardio: Tempo
3.00 Mile Run @ 24:40mins
Avg mile: 8:14
Mile 1: 8:06
Mile 2: 8:26
Mile 3: 8:08
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-Max HR: 181 bpm Avg HR: - bpm
-Let my HR get a little too high but i just wanted it to be over. I wanted to stop after the first mile lol. I think keeping up with the intervals has made my legs stronger. I felt like my legs could keep going but it was my lungs that made me want to stop. Whereas a few months ago my legs started to feel weak towards the tail end of my runs. So a big PR but still not quick enough.***70's Diet Crew***
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07-24-2015, 02:36 PM #238
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07-24-2015, 10:01 PM #239
- Join Date: May 2013
- Location: Kansas, United States
- Age: 38
- Posts: 1,909
- Rep Power: 16028
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07-30-2015, 10:31 AM #240
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