the chant of a poor man

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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the chant of a poor man

Post by odin » Sat Dec 07, 2013 1:59 pm

not been on for a bit, but have been working on some endurance and aerobic stuff. This is partly because that's what is most practicable for me at present, and partly because that's what I enjoy most.

My basic template is to run 3-4 days a week, and do some cross-training twice. I have got into a good habit of bouldering once a week too, not enough to make big strides forward but enough to slowly creep back to my best levels at it.

Some goals:

1. run a sub 20 min 5k
2. get bw under 13 stone
3. remain injury free




today was a rest day. Went for an easy bike ride with my son in tow, and did some stretching.
Don't try too hard, don't not try too hard

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odin
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Re: the chant of a poor man

Post by odin » Tue Dec 17, 2013 7:37 am

chest infection last week so just did some stretching and some strength type work on the rings.

15/12 - easy run

joint mobility warm up

3.6 miles easy pace, keeping HR below 145 bpm. Took about 30 mins but I'm not concerned about speed on these.

stretch off.



16/12 - interval

joint mobility warm up

1 mile easy run

4 x 600m hard effort

1 mile easy run

HR up to 165 at peak. My HR doesn't seem to go much above 173 or so regardless of how hard I push. Recovery is pretty rapid though. Odd.



17/12 - cross training, circuit

joint mobility warm up

A1: chins x 12,10,8,6,4,2 reps
A2: ring push ups x 12,10,8,6,4,2 reps

B1: skater squats - bw x 4 x 15/15
B2: Ab layouts - bw x 4 x 10 with a 2 count hold at top

C1: Incline rows - bw x 2 x 15
C2: Incline flyes - bw x 2 x 15

D1: Jumper-squats - bw x 3 x 15
D2: HLR - bw x 3 x 6

Nice circuit - a keeper.


Am stretching every evening in front of TV, and doing my usual morning meditation but can't be bothered listing that.

Note to self: check trainforstrength.com for cross-training ideas!

Also, Maxwell's bw 300 and KB 300 are good no brainer workouts.
Don't try too hard, don't not try too hard

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odin
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Re: the chant of a poor man

Post by odin » Thu Dec 19, 2013 7:35 am

yesterday was all about christmas shopping, so no run.

19/12

joint mobility warm up

4 and a half mile easy run with some strides thrown in. HRM fucked up half way through, but I was under 145 for most and crept up to 155 during the strides and on a couple of hills. Felt sluggish today though - diet was shit yesterday and feel generally flat.

I do a core circuit and stretch after each run which takes about 10 mins.
Don't try too hard, don't not try too hard

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