LondonIrishEwok Posted October 18, 2016 Author Report Share Posted October 18, 2016 Tuesday: sandbag/bodyweight workout. Warm-up 3 min skipping. Assisted pistols 5,5,5. 45 kg SB squats 5,5,5 15 kg SB TGU+windmills 1,1,1 30 kg SB (in lap) Dips 5,5,5 Wall walk+stand 1min, 1min, 1min Elevated push-up 10, 10, 7 Leg raises 7, 7, 6 Plank 1 min, 45 sec, 45 sec. Work: 3/5. 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted October 24, 2016 Author Report Share Posted October 24, 2016 Long post today, to make up for slacking off! Saturday: Tyre buggered on bike, ended up driving to park run, finished 5km in 27:14. Then did the (approx) 3.5km fitness trail which includes: Body curl, bringing knees up to elbows on an agled board. Step ups. Hand walk, along parallel bars about 2.5m long. Sit ups. Press ups Stair walk, 3 large steps about knee high set up like a pyramid. Overhead ladder, about a dozen rungs. Log hops, a series of 5 logs to hop over without stopping, and a long log to hop across/along (diagonally) Pull up/chin up bars. A set of rings for body circles. Vaulting beams, set at 3 different heights. Balance beam, about 4ft high, and maybe 8 metres long. (These 2 have sparked an interest in parkour, I'll definitely be practicing rolls soon) And a set of rings to do skin the cat on. Also kept running for a total run time of 45 minutes Monday: 50 min run, giving 9.45 km. Progress report: Looks: love handles a bit smaller, big gains on shoulders and upper arms. Feel: upper body feeing solid under the fat, leg muscles definitely denser. I warned you it was going to be a long post! I realized while I'd mentioned the fitness track I hadn't fully explained what's involved. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted October 25, 2016 Author Report Share Posted October 25, 2016 Tuesday: Sandbag/ body-weight workout: Warm-up 3 min skipping. Assisted pistols 5,5,5. 45 kg SB squats 6,6,6 15 kg SB TGU+windmills 1,1,1 30 kg SB (in lap) Dips 6,6,6 Wall walk+stand 1min, 1min, 1min Elevated push-up 10, 10, 8 Leg raises 7, 7, 7 Plank 1 min, 1 min, 45 sec. After reading the body-weight emails, I'm now touching chest to floor (rather than nose) when doing push-ups. work today: 2/5. 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted October 31, 2016 Author Report Share Posted October 31, 2016 Back to it! Monday: 50 min run, only 8.7 kms. Hard going into the wind on the way back. Work 4/5, spent the afternoon digging clay/subsoil to level it for a foundation. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 1, 2016 Author Report Share Posted November 1, 2016 Terrible Tuesday! Was sore as hell all day. Work was a 4.5/5, another half day digging, altogether an hour unloading steel, and most of the rest of the day putting in stakes/pegs with an 8lb sledgehammer. Consequently: sandbag/bodyweight workout: Warm up 3 min skipping Pistols neg reps 5 45kg SB squats 6 15kg SB TGU/Windmill 1 30kg SB dips 7 Wall walk+ stand 45secs Elevated push ups 10 Leg raises 7 Plank 35sec. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 6, 2016 Author Report Share Posted November 6, 2016 Saturday: Things are looking good for the 10k at the end of the month. I beat my pb by about 5 seconds at parkrun, did the fitness track, and continued running for a total of 50 mins. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 7, 2016 Author Report Share Posted November 7, 2016 Monday: 55 min run, 9.4 kms + about 8 min walk at the end to get home. Work 3/5 spent the day repairing (8ftx4ft) shutters. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 11, 2016 Author Report Share Posted November 11, 2016 Saturday: parkrun 5k in 26:02, then ran for another 29 mins for a total of 10.18 kms in 55 minutes. So looking good for the 10k at the end of the month, I'm going to focus on running till then 3x 60 min runs per week. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 27, 2016 Author Report Share Posted November 27, 2016 Been a while, but if something had to sacrificed on the alter of life, I'd rather it was updates here than actual training. Like I said in the last post I focused on the running, with excellent results. Completed a 10km this morning in 52:38. After cycling 12+ kms out to the finish line, catching a shuttle to the start. The cycle home was rough though. Also got back to archery last week 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted November 27, 2016 Author Report Share Posted November 27, 2016 Plans from here: Keep 3x 60 min runs per week Add in 2 bodyweight workouts. +archery, cycling as and whenever Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 3, 2016 Author Report Share Posted December 3, 2016 during week a couple of runs and a workout. Saturday: cycled to parkrun, 5km run in 25:57 (new PB) then did the fitness track and cycled home. for a total of 42:30 mins run and 5.5km cycling. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 10, 2016 Author Report Share Posted December 10, 2016 Missed parkrun this morning, did a 10k run later on. Also figured out a marathon training plan 4 runs per week for 20 weeks. Printed off and ready to go on the fridge next to the confirmation email when I sign up next payday. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 12, 2016 Author Report Share Posted December 12, 2016 Preparing for the marathon training plan, two of these workouts per week (Monday & Friday) Monday: bodyweight/ sandbag workout. Warm up, 5min skipping, 5min handstand/ kick-up practice, 5min Frog stand practice, 5min Pistols practice, 5mins TGU/Windmill with 15kg sandbag. 5min stretches. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 13, 2016 Author Report Share Posted December 13, 2016 Preparing for the marathon training plan: I'm also planning on four runs per week, Tue,The, Sat & Sun. Tuesday: 30min (5km) run. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 17, 2016 Author Report Share Posted December 17, 2016 Wednesday: Rest Day. Thursday: 30 min run (just under 5km) Friday: Bodyweight/ SB workout, Warm up, 5 min skipping. 5 min Handstand kick up practice. 5 min pistols practice. 5 min frog stand practice. 5 min 15kg SB TGU. 5 min stretches. Saturday: Cycled down to park run, ran the 5km, did the fitness track, cycled home. Totals: 5.5km cycled, 8.5km run. 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted December 18, 2016 Author Report Share Posted December 18, 2016 Sunday: 1 hour archery, followed by 1 1/2 hour walk along beach. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted January 16, 2017 Author Report Share Posted January 16, 2017 Mixed news since I was last on: strained my calf muscle on a short easy run, also managed to pick up a sore throat/sinus/cough thing (in our summer) plus Xmas food and drink and parties. On the other hand lots of walking, swimming, 14k guided kayaking tour, a 45k cycle, and some archery. Overall, not too bad. Back into the running tomorrow. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted February 5, 2017 Author Report Share Posted February 5, 2017 ... And so I'm back, from outer space... Finally got my arse back in gear, finished week 1 of my 20 week marathon training plan: Tue 4miles, Thu 4miles, Sat 3miles, Sun 6miles total 17. Also cycled 6km Sat & 10km Sun. 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted February 20, 2017 Author Report Share Posted February 20, 2017 Week2: Tue:5miles, Thu:3Miles, Sat:0, Sun:7Miles Total 15M. Week3: Tue:5Miles, Thu:3Miles, Sat: 3miles Sun:8miles Total:19M. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted February 21, 2017 Author Report Share Posted February 21, 2017 Tuesday: 3 Miles Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted March 4, 2017 Author Report Share Posted March 4, 2017 Last week: Tue: 3 miles (as above), Thu: 0, Sat: 3 miles, Sun: 10 miles. Total 16. This week Mon: bodyweight workout, Tue 3 miles, Thu: 4 miles, Fri: bodyweight workout, Sat 3 Miles. Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted March 5, 2017 Author Report Share Posted March 5, 2017 Today/Sun: 12 mile run 1hr 57. Weekly Total: 22 Miles. Followed by foraging in the red zone. Which consisted of approx 7.5 mile (easy) bike ride, 1hr of walking and a little bit of tree climbing. 1 Quote How you do anything, is how you do everything! Link to comment
Sloth the Enduring Posted March 5, 2017 Report Share Posted March 5, 2017 Tree climbing? Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
LondonIrishEwok Posted March 7, 2017 Author Report Share Posted March 7, 2017 On 06/03/2017 at 10:36 AM, Sloth the Enduring said: Tree climbing? Somebody got all the good apples of the the lower branches, I almost had to go "Full Ewok"! 1 Quote How you do anything, is how you do everything! Link to comment
LondonIrishEwok Posted March 7, 2017 Author Report Share Posted March 7, 2017 Mon: bodyweight/sandbag workout. Tue: 4 mile run. Quote How you do anything, is how you do everything! Link to comment
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