Grass
3 x 10m walkback
3 x 20m 90 sec rec
3 x 30m 2.5 min rec
3 x FEF from 3 point start 5 min rec
3 x EFE 4 min rec
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
S/set with 60 sec between reps
Chins 3 x 5
Dips 3 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
calf a bit tight / tired between reps but fine doing them. Still a long way to go :o
There are times when I seriously consider just doing fitness type training and depending on how things go I may do that. Iām in 2 minds. Certainly if I do race Iāll probably use pre Christmas as more training and Iād be surprised if I get past 200mā¦Iāll see how it goes.
Hills
2 x 10m walkback
2 x 20m 90 sec rec
2 x 30m 2.5 min rec
3 x 20 sec with 15 min rec
1 x approx 12 sec :mad:
I cannot believe it, my calf was feeling really good and at 10 sec into last planned rep I was going great then a very slight twinge. Again I donāt think it is much but just enough to ensure it is a slight setback. For someone who is not patient this is getting really tough!
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
Rower
5 x 1 min 5 min rec
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Chins 5 x 5
S/set with 60 sec between reps
Dips 3s x 5r
DB Military press 3s x 5r x 15db
SLDL 3s x 5r x 75
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
Calf has been really good last few days, best for ages
Decision has been made, I will rest leg and use rowing & biking till next Saturday (31st) and race to see how it goes. If ok and time not too shocking (could it get worse? :rolleyes: ) then Iāll register and race using pre Christmas as SPP, if not then Iāll carry on with the rowing & biking and rest leg till at least mid January to get it right. Iām actually not really fussed either way.
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
The main goal was to simply get through intact which I did. Calf was not an issue at all Times were about what I thought they would be which was a pity given perfect warm conditions. Oh well its a start so will see what happens from here. Cross training will still play a big part in what I do for a while.
All fine and good. Admittedly it was really only a light jog (60-63%) but the fact is I completed a tempo session, the last time was 11 weeks ago :eek: !!! Calf was a bit tired before hand so I was constantly waiting for it to go but it felt fine and actually feels better for it.
man Iām out of condition, reps were in high 60% but not easy. Acknowledged being tired from lack of sleep was a factor but need a lot of conditioning. Calf was a bit tired, as expected, but 4 running sessions in under a week is actually better than I expected.
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 100
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
4
Unfuckenbelieveable! I felt fine and good and this is the crap that is produced. Then I go and had a great weights session. I really am struggling to know what to do.
I have 1 more I can do unregistered and while my times are usually poor this is the slowest I have ever run :mad: Saturdayās efforts in particular were extremely disappointing as I wasnāt expecting them to that bad. Despite that I may well carry on as I enjoy training and would probably do similar to what I need to anyway. So I guess it is a case of sucking it up and carrying on. :rolleyes:
