md6's training log

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Re: md6's training log

Postby md6 » 31 Oct 2012 11:30

Cheers. i felt the muscles on the edge as i pushed off the wall about 250m from the end so was expecting them, but decided to actually kick a bit to see what happened...it wasn't fun. But as you say progress is progress!
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Re: md6's training log

Postby md6 » 31 Oct 2012 14:58

Wednesday 31 October...HALLLOWWWWEEEEEEENNNNNN!!!!!!!!!!
Run, fartlek 3.25 miles.
I deiced to run out and have a nice fartlek session, i realised that all my recent running has been pretty steady paced, either short and fast, or middle and less so with a neg split. So today the aim was to have fun, and try and steal a strava segment that i am 10th on from an easy run. So i set off at a nice conservative pace to get the legs loosened up before the start of the segment and then went for it...assuming the garmin has recorded it correctly (which is not guaranteed) then i expect to have the segment unless someone else has already taken the time from when i got 10th a few weeks ago. Got to the end and my god my lungs weren't happy. it was a touch cooler than expected and so hammering for a quarter mile or so at the start wasn't a good idea. Anyway had a few fast and a few slow bits from people being in the way, and some regular paced stuff. total distance was 3.22 miles in 21'47, so average pace about 6'48 or something. first mile was 6'42, second was 7'02 and 3rd was about 6'45 or something...no HR data because i didn't remember to bring the monitor.
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Re: md6's training log

Postby Big_Show » 31 Oct 2012 17:38

I didn't realise you got Strava segments on runs as well.

I may well have to finally get myself a Garmin now.
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Re: md6's training log

Postby md6 » 31 Oct 2012 17:53

yep you can do, running is my only chance of getting a segment so i'm on it! that said i got a top 3 on the bike once...only lasted for about a week. :(
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Re: md6's training log

Postby md6 » 05 Nov 2012 10:30

swam yesterday 750m or something (lost count) nice and steady just holding technique as long as possible before it started to break down (around 600m or something) then put in a very solid hard effort 100m at the end. Couldve done lots more - at least the same again but decided not to bother as i wanted to get home and return to my sofa as it missed me

EDIT: weighed in this morning 73.9kgs, bf 14.6%
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Re: md6's training log

Postby md6 » 06 Nov 2012 11:21

Monday 5th November: Gym
To be honest I didn't really want to go, but i figured that as I am i) not normally free on Mondays and ii) paying for it, I should go to the gym. So i did and managed a pretty good set really.
Lat pull downs 3 set of 15 reps at 50kgs - about 1 min rest between sets.
Chest press 3 sets of 15 reps at 45kgs - about 1 min rest between sets.
Leg press 2 sets of 15 reps at 90kgs, then 1 set of 15 at 110kgs holding position half way down for 3 seconds, and at the bottom for 3s before raising back up.
calf raises 2 sets of 12 reps at 90kgs
Low row - 3 sets of 15 reps at 45kgs
Then i did a bit of a brick, 10mins at about 80% rpe on the spin bike, straight onto the treadmill for 1k 2% incline at increasing pace, starting at 13kph ending at 17kph, total time took about 3'55 i think (i don't really remember that) Then finished off with a 2 minute blast out until the arms went on the 'grinder' or arm bike...
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Re: md6's training log

Postby md6 » 12 Nov 2012 15:26

In my usual chaoic fashion i've forgotten what training i've done lately,
Saturday: Gym, upper body and core, took about 45 minutes or so...
Sunday: about an hour to 1'20 ride, very easy felt ill shivering and a cough.
Monday: very eay run 1 mile or so, just to turn the legs over, in VFFs
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