30 Something

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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Re: 30 Something

Post by odin » Mon Oct 16, 2017 6:27 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Oct 20, 2017 6:23 am

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.
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Sun Oct 22, 2017 6:00 pm

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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Re: 30 Something

Post by odin » Mon Oct 23, 2017 6:16 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Tue Oct 24, 2017 6:30 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Thu Oct 26, 2017 6:20 am

25/10

1. yoga, 60 mins


26/10

1. yoga, 60 mins

2. MAF run, 60 mins
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Sat Oct 28, 2017 4:15 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Thu Nov 02, 2017 9:13 pm

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.
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Nov 03, 2017 7:19 am

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.
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Wed Nov 15, 2017 7:07 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Thu Nov 16, 2017 7:33 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Nov 17, 2017 7:21 am

17/11

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

2. run, extensive endurance - 77 mins at HR 130-150 bpm
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Sun Nov 19, 2017 8:37 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Tue Nov 21, 2017 7:28 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Nov 24, 2017 5:21 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Sun Nov 26, 2017 5:35 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Mon Nov 27, 2017 9:15 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Wed Nov 29, 2017 7:06 am

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Dec 01, 2017 4:21 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Mon Dec 04, 2017 9:23 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Wed Dec 06, 2017 7:33 pm

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
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Thu Dec 07, 2017 8:38 pm

07/12

1. yoga, 60 mins

2. 40 min MAF run in evening.
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Fri Dec 08, 2017 7:47 pm

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.
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Sat Dec 09, 2017 9:42 am

09/12

1. yoga, 30 mins

2. MAF run, 85 mins

3. ice bath

total mileage for week: 23.1
Don't try too hard, don't not try too hard

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Re: 30 Something

Post by odin » Tue Dec 12, 2017 7:29 am

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
Don't try too hard, don't not try too hard

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