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 Post subject: Re: 30 Something
PostPosted: Mon Oct 16, 2017 6:27 pm 
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Posts: 2822
12/10

1. yoga, 60 mins


13/10

1. yoga, 20 mins

2. swimming - 30 mins, easy effort


14/10

rest


15/10

1. yoga, 20 mins


2. 1/2 marathon - done in 1.48. Not under 1.45 which was my target but a few things went a bit wrong, namely the warm up which then lead to me going out too slow in opening miles. But good experience. My target is to knock 10 minutes off this by next year.


16/10

1. yoga, 60 mins

2. TBDL - 100kg x 5, 130kg x 5 x 3

3. Weighted chins - bw+16kg x 5 x 3, bw only x 2 x 5

4. High Incline DB Press - 34kg x 5 x 5

5. Hammer curls - 16kg x 3 x 5

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 Post subject: Re: 30 Something
PostPosted: Fri Oct 20, 2017 6:23 am 
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17/10

1. yoga, 60 mins

18/10

1. yoga, 60 mins

19/10

1. yoga, 60 mins

20/10

1. yoga, 60 mins

2. FSQ - 60kg x 3, 70kg x 3, 80kg x 5 x 3 (light upper body work in between sets)

3. RDL - 60kg x 5, 80kg x 5, 90kg x 3 x 5

4. Low Incline DB Press - 34kg's x 5 x 5

5. DB Row - 40kg x 5 x 5/5

6. arms & abs to finish off


will try an easy run tomorrow. Plan for the autumn is basically this - easy MAF runs with the above easy 3-5x3-5 type workouts, albeit twice a week. The daily yoga is getting some momentum too and feels good.

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 Post subject: Re: 30 Something
PostPosted: Sun Oct 22, 2017 6:00 pm 
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21/10

1. yoga, 40 mins

2. MAF run, 40 mins.... still a bit heavy legged


22/10

1. yoga, 20 mins

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 Post subject: Re: 30 Something
PostPosted: Mon Oct 23, 2017 6:16 am 
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23/10

1. yoga, 60 mins

2. TBDL - 80 x 5, 100kg x 5, 120kg x 5, 130kg x 3 x 5

3. weighted chins - bw+12kg x 5 x 5

4. High Inc DB Press - 36kg's x 5 x 5

5. arms & abs - a few sets of each

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 Post subject: Re: 30 Something
PostPosted: Tue Oct 24, 2017 6:30 am 
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24/10

1. yoga, 60 mins

2. MAF run, 60 mins

some low intensity running goals for the autumn/winter:
-to break 6 min KM consistently with HR no higher than 140, (currently do this intermittently)
-to average sub 10 min miles for a standard hour run
-to hit a 2+ hour run once a month

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 Post subject: Re: 30 Something
PostPosted: Thu Oct 26, 2017 6:20 am 
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25/10

1. yoga, 60 mins


26/10

1. yoga, 60 mins

2. MAF run, 60 mins

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 Post subject: Re: 30 Something
PostPosted: Sat Oct 28, 2017 4:15 pm 
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27/10

1. yoga, 30 mins

28/10

1. FSQ -50, 60, 70, 80, 90, 80kg x 3

2. RDL - 60 x 5, 80 x 5, 90 x 2 x 5

3. Inc DB press - 36kg's x 3 x 5, 24kg x 8

4. DB Row - 40kg x 3 x 5, 24kg x 10,10

5. face pulls - 3 sets

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 Post subject: Re: 30 Something
PostPosted: Thu Nov 02, 2017 9:13 pm 
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30/10

1. yoga, 60 mins

2. TBDL - 110kg x 5, 130kg x 3 x 5

3. Mil press - 40kg x 5, 50kg x 3 x 5

4. dips - bw x 4 x 10

5. back extensions - bw x 4 x 10

6. One arm TRX rows - 4 x 10/10


31/10

1. yoga, 60 mins

2. easy run, 60 mins

01/11

1. yoga, 60 mins

2. DB Press - 36kg's x 3 x 5

3. DB Row - 40kg x 3 x 5/5

4. FSQ - 60, 70kg x 3, 80kg x 5 x 3

5. RDL - 80kg x 3 x 5

6. hammer curls - 16kg's x 3 x 8


02/11

1. yoga, 60 mins

2. run - 60 mins, moderate effort inc 6 x 150m pick ups.

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 Post subject: Re: 30 Something
PostPosted: Fri Nov 03, 2017 7:19 am 
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03/11

1. yoga, 60 mins

2. Sumo DL - 110kg x 5 x 3

3. Inc DB Press - 32kg x 5, 36kg x 3 x 5

4. weighted chins - bw + 8kg, 12kg, 16kg, 5kg x 5

5. Hammer curls - 14kg x 3 x 8

6. HLR - 3 x 10


3 times a week weight training may be excessive on top of running and other stuff. Week off from next Wednesday anyway so I'll mull it over.

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 Post subject: Re: 30 Something
PostPosted: Wed Nov 15, 2017 7:07 am 
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back from the week off.... time to start base building, which will take me up until end of January. Rough plan:
1X sweet spot session
1X speed or hill type thing
1x long run
2x strength sessions

15/11

1. yoga, 60 mins

2. run, fartlek, 51 mins

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 Post subject: Re: 30 Something
PostPosted: Thu Nov 16, 2017 7:33 am 
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16/11

1. yoga, 60 mins

2. weighted chins - bw x 5, bw+10kg x 4 x 5 (s/s with face pulls and band pull aparts)

3. 21-15-9 reps of
TBDL 100kg
dips

done in 7.13

3. abs, shoulder stretches and done

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 Post subject: Re: 30 Something
PostPosted: Fri Nov 17, 2017 7:21 am 
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17/11

1. yoga, 45 mins... somewhat spoiled by a crying child

2. run, extensive endurance - 77 mins at HR 130-150 bpm

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 Post subject: Re: 30 Something
PostPosted: Sun Nov 19, 2017 8:37 am 
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19/11

1. yoga, 45 mins

2. FSQ - 60, 70kg x 5, 80kg x 3 x 5

3. Bench - 80kg x 10, 8, 5, 5, 5

4. chins x 11, 7, 6, 5, 6

5. cold shower

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 Post subject: Re: 30 Something
PostPosted: Tue Nov 21, 2017 7:28 am 
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20/11

1. yoga, 60 mins

2. run, intensive endurance, 60 mins - 15 mins HR 120-140, 35 mins HR 150-160, 10 mins cool down

3. ice bath


21/11

1. yoga, 45 mins

2. TBDL - 80, 100, 110, 120, 130kg x 5

3. 21-15-9 reps:
FSQ+PP - 40kg
chins - bw

done in 12 mins.

3. ice bath

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 Post subject: Re: 30 Something
PostPosted: Fri Nov 24, 2017 5:21 pm 
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22/11

1. yoga, 60 mins

2. 10 min jog, then 7 x 70 second hill repeats with 3 min recovery, 10 min cool down

3. ice bath

23/11

1. yoga, 45 mins

24/11

1. yoga, 30 mins

2. run, extensive endurance, 80 mins @ HR 130-150 bpm

3. ice bath

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 Post subject: Re: 30 Something
PostPosted: Sun Nov 26, 2017 5:35 pm 
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25/11

1. yoga, 30 mins

2. weighted chins - bw + 16kg x 3, bw + 20kg x 3, bw + 24kg x 3 x 3

3. 21-15-9 reps
Box jumps (stepping down)
KB Swings 24kg
Push ups on bars

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 Post subject: Re: 30 Something
PostPosted: Mon Nov 27, 2017 9:15 pm 
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27/11

1. yoga, 40 mins

2. TBDL - 80, 110, 120, 130, 140kg x 5, 110kg x 5

3. dips - bw x 5, bw+ 5kg, bw+10kg, bw+12kg, bw+15kg x 5, bw x 10

4. chins - 2 x 8

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 Post subject: Re: 30 Something
PostPosted: Wed Nov 29, 2017 7:06 am 
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28/11

1. yoga, 40 mins

very tired at the moment, so didn't run.

29/11

1. yoga, 60 mins

2. run - hill repeats: 1.5k easy warm up, then 10 x 120m hill with walk back rest interval

3. ice bath

4. 20 min treadmill recovery run @ 120-135 bpm

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 Post subject: Re: 30 Something
PostPosted: Fri Dec 01, 2017 4:21 pm 
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30/11

1. yoga, 60 mins

2. 15 treadmill run @ 120-135 bpm

3. FSQ - 60, 70, 80, 80, 80kg x 5

4. weighted chins - bw+12kg x 5 x 5

5. Inc DB Press - 34kg x 5 x 5

6. face pulls & curls superset throughout


01/11

1. yoga, 15 mins

2. run - 35 mins @ HR 130-150, 15 mins @ 150-165, 5 min cool down

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 Post subject: Re: 30 Something
PostPosted: Mon Dec 04, 2017 9:23 pm 
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04/12

1. yoga, 40 mins

2. MAF test on treadmill - 3k in 18.49. Up 20 seconds from last one however my average HR here was about 130, so I should have gone quicker at the start to get it ramped up sooner.

3. shoulder prehab circuit

4. Inc DB press - 32kg x 5, 38kg x 3 x 5, 32kg x 5

5. chins - bw x 5, bw+16kg x 3 x 5, bw x 5

6. ab wheel - 2 x 10

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 Post subject: Re: 30 Something
PostPosted: Wed Dec 06, 2017 7:33 pm 
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05/12

1. yoga, 60 mins

2. MAF run - 65 mins

3. ice bath

4. recovery indoor bike - 20 mins @ MAF-10bpm

5. core circuit


06/12

1. yoga, 45 mins

2. treadmill run warm up - 15 mins @ MAF

3. TBDL - 80, 110, 120, 130kg x 5, 140kg x 3 x 5

4. Prowler push - 3 sets

5. HLR - 3 sets

all done with correctives superset in between

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 Post subject: Re: 30 Something
PostPosted: Thu Dec 07, 2017 8:38 pm 
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07/12

1. yoga, 60 mins

2. 40 min MAF run in evening.

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 Post subject: Re: 30 Something
PostPosted: Fri Dec 08, 2017 7:47 pm 
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Posts: 2822
08/12

1. yoga, 45 mins

2. 15 min treadmill run working up to 138 bpm to warm up

3. Inc DB Press - 32, 36, 38, 36, 36kg x 5

4. DB Row - 32, 36, 38, 36, 36kg x 5/5

5a: side lateral raise - 8kg 3 x 12
5b: face pulls - 3 x 12
5c: cable crossovers - 3 x 12

6. rope pulls - 1 min


probably need to go a little lighter or lower vol in the weights. Few aches creeping in from the DL's & Inc Presses. It's enough to work in some relatively heavier work now and then, I will probably benefit from more joint friendly approaches most of the time.

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 Post subject: Re: 30 Something
PostPosted: Sat Dec 09, 2017 9:42 am 
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09/12

1. yoga, 30 mins

2. MAF run, 85 mins

3. ice bath

total mileage for week: 23.1

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 Post subject: Re: 30 Something
PostPosted: Tue Dec 12, 2017 7:29 am 
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Posts: 2822
10/12

1. yoga, 45 mins

2. treadmill run to warm up - 20 mins @ MAF

3. TBDL - 100, 110, 120, 130, 140kg x 5, 120kg x 5

4. dips - bw x 5, bw+5kg, bw+10kg, bw+12kg, bw + 16kg x 5, bw x 8

5. shoulder prehab stuff - 3 sets

6. ice bath


12/12

1. yoga, 45 mins

2. MAF run, 60 mins

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