what training have free spirits been doing today?
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what training have free spirits been doing today?
there's a similar thread to this on the c2 forum, and i find it can be quite good for motivation.
i know it should technically be in the 'training' forum, but i don't know how many people really use that, and so i thought this might include more folks.
post any training you've done, be it good, bad or indifferent. and then us nosy buggers can start to hurl advice about how you should be pacing yourself and why you should be going even quicker!!!
i know it should technically be in the 'training' forum, but i don't know how many people really use that, and so i thought this might include more folks.
post any training you've done, be it good, bad or indifferent. and then us nosy buggers can start to hurl advice about how you should be pacing yourself and why you should be going even quicker!!!
Dave
19, 6'8", 93kg
19, 6'8", 93kg
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i'll get the ball rolling...
did about 25k on the water at the weekend over 2 sessions, saturday and sunday.
also did weights on sunday, second session. im still aching today. have been walking around like a cripple and my arse hurts to sit down on!! always like that when i havent done weights in a while
weights were:
bench pull: 1x8 60kg, 2x10 50kg
bench press: 1x8 60kg 2x8 50kg
leg press: 3x10 140kg
squats: 4x10 90kg
cleans: 3x8 50kg
quite a chunk off what i've been able to do before, but a good start i hope.
did about 25k on the water at the weekend over 2 sessions, saturday and sunday.
also did weights on sunday, second session. im still aching today. have been walking around like a cripple and my arse hurts to sit down on!! always like that when i havent done weights in a while
weights were:
bench pull: 1x8 60kg, 2x10 50kg
bench press: 1x8 60kg 2x8 50kg
leg press: 3x10 140kg
squats: 4x10 90kg
cleans: 3x8 50kg
quite a chunk off what i've been able to do before, but a good start i hope.
Dave
19, 6'8", 93kg
19, 6'8", 93kg
- Stan
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Great idea Dave. Nothing to contribute today as I have not trained.
Car is at the garage as the power steering is knackered (power steering fluid all over the engine and the road (just made it to the garage before the steering gave out) . Pouring with rain and didnt fancy walking to the gym.
Was considering starting the "pathetic excuses for not training thread"
Car is at the garage as the power steering is knackered (power steering fluid all over the engine and the road (just made it to the garage before the steering gave out) . Pouring with rain and didnt fancy walking to the gym.
Was considering starting the "pathetic excuses for not training thread"
pb times
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I did a steady 5k at 6am. Then mid afternoon.....short session so here goes
5k with the damper +2 more than normal
7 minutes for the CTC though not flat out, just made sure my ave was under 2:00
5k on the treadmill/hills
Plus some weights
This is my 3rd week of training. Looking to do the marathon/rowing of course mid April
5k with the damper +2 more than normal
7 minutes for the CTC though not flat out, just made sure my ave was under 2:00
5k on the treadmill/hills
Plus some weights
This is my 3rd week of training. Looking to do the marathon/rowing of course mid April
- Gooner Neil
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- Jessica-Red
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This is a good idea for a thread Dave!
I did 3 lots of 5k all at rubbish times of around 28/30 mins each even tho they were hard work-
BUT I also did total of 50 mins on hill climb cross trainer (20mins to warm up /10mins to warm up after coffee break/20 mins to warm down)
AND I walked in the drizzle to town and back (Ihr steady fast stroll) to earn my coffee
I did all this to mix up my training a bit and inject some extra blubber burning
I did 3 lots of 5k all at rubbish times of around 28/30 mins each even tho they were hard work-
BUT I also did total of 50 mins on hill climb cross trainer (20mins to warm up /10mins to warm up after coffee break/20 mins to warm down)
AND I walked in the drizzle to town and back (Ihr steady fast stroll) to earn my coffee
I did all this to mix up my training a bit and inject some extra blubber burning
Carole Sergeant
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
Had my first attempt at a HM today 1:45:14.9 - quite pleased - felt reasonably ok all the way through - though 10k down to 5k I started to question my sanity.
Am now sitting at pc with hot water bottle behind me!!! Not sure if I can use backache from rowing as an excuse not to work tomorrow??!!
Paula
Am now sitting at pc with hot water bottle behind me!!! Not sure if I can use backache from rowing as an excuse not to work tomorrow??!!
Paula
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well done paula
the first one's always going to be the worst
i still struggle mentally with going past half an hour, but am getting better. just need to get training regularly now and i should be doing some longer distance stuff.
always find it helps to have a target as you know you can complete the distance at that pace because you've done it before. any doubts in the mind can just be ignored then
the first one's always going to be the worst
i still struggle mentally with going past half an hour, but am getting better. just need to get training regularly now and i should be doing some longer distance stuff.
always find it helps to have a target as you know you can complete the distance at that pace because you've done it before. any doubts in the mind can just be ignored then
Dave
19, 6'8", 93kg
19, 6'8", 93kg
- plummy
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Agreed - very well done Paula. As has been said many times before on this forum - there's no such thing as a bad HM if you complete it. =D>
I went for my first attempt at the uphill challenge and blew up with 1500 to go (I was running at 1:56 splits and just knew that there wasn't a another 500 at that pace followed by another 1000 at 1:55 so I could put this in the totally failed thread. Added another 3k for warms ups and cool downs.
Possibly a bit too soon after my HM PB on Saturday to try the uphill
Plummy
I went for my first attempt at the uphill challenge and blew up with 1500 to go (I was running at 1:56 splits and just knew that there wasn't a another 500 at that pace followed by another 1000 at 1:55 so I could put this in the totally failed thread. Added another 3k for warms ups and cool downs.
Possibly a bit too soon after my HM PB on Saturday to try the uphill
Plummy
61 yrs old, 81kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
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It was actually an "easy" day for me -
I row in combo with weight/strength training:
5 min warm up on C2 - 1037 m (2:24.6 SPM 23)
30 sec deadhang
6 pullups on fingerboard
18 sec bent arm hang
5 pullups in 3 finger pocket
15 sec offset hang (15 sec on each side
19 sec L-hang
14 offset pullups (7 on each side)
33 sec deadhang (lg edges)
11 pullups (3 finger pockets)
13 sec deadhang (medium edges)
18 sec L-hang (3 finger pocket)
23 sec bent-arm hang (large edges)
23 sec deadhang (3 finger pockets)
3 sets of 13 pullups
15 min UT1 row - 3474 m (2:09.5 SPM 23)
15 min UT1 row - 3521 m (2:07.8 SPM 24)
15 min UT1 row - 3578 m (2:05.6 SPM 24)
5 min cool down - 948 metres (2:38.3 SPM 21)
I row in combo with weight/strength training:
5 min warm up on C2 - 1037 m (2:24.6 SPM 23)
30 sec deadhang
6 pullups on fingerboard
18 sec bent arm hang
5 pullups in 3 finger pocket
15 sec offset hang (15 sec on each side
19 sec L-hang
14 offset pullups (7 on each side)
33 sec deadhang (lg edges)
11 pullups (3 finger pockets)
13 sec deadhang (medium edges)
18 sec L-hang (3 finger pocket)
23 sec bent-arm hang (large edges)
23 sec deadhang (3 finger pockets)
3 sets of 13 pullups
15 min UT1 row - 3474 m (2:09.5 SPM 23)
15 min UT1 row - 3521 m (2:07.8 SPM 24)
15 min UT1 row - 3578 m (2:05.6 SPM 24)
5 min cool down - 948 metres (2:38.3 SPM 21)
Laititia Par Dolerum
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Monday Session
6:15am - 60 minute session - 15721 @ 22SPM Strapless - 1:54.5 splits ( just plodding ).
Ready for work, Kids to school.
Weights throughout the day:
3x12 @55kg incline chest
3x12 @65kg chest
3x12 @75kg decline chest
3x12 @40kg arm curls ( single bar both hands )
6x12 @45kg arm curls ( single bar both hands )
12x12 @80kg pecdec natural motion
3x12 @30kg shoulder press
3x12 @35kg shoulder press
3x12 @40kg shoulder press
6x12 @10kg each arm - lateral raises
12x12 @75kg seated row
3x12 @20kg tricep pushdown
3x12 @25kg tricep pushdown
3x12 @30kg tricep pushdown
12x12 @80kg lats
tonight did 1st 5k in 18:16 @23SPM strapless ( 1:49.5 )
5 minute rest
2nd 5k in 18:35 @22SPM Strapless ( 1:51.5 )
5 minute rest
3rd 5k in 19:07 @22SPM Strapless ( 1:54.7 )
1,595m cooldown
Thats me done. Will usually try and do the same / similar workouts every Mon, Wed and Fri. Will be upping the weigths as 90kg is the max on my gym and am currently waiting for an add on stack to arrive. ( am I sad or what - heh heh! )
Rob
Ready for work, Kids to school.
Weights throughout the day:
3x12 @55kg incline chest
3x12 @65kg chest
3x12 @75kg decline chest
3x12 @40kg arm curls ( single bar both hands )
6x12 @45kg arm curls ( single bar both hands )
12x12 @80kg pecdec natural motion
3x12 @30kg shoulder press
3x12 @35kg shoulder press
3x12 @40kg shoulder press
6x12 @10kg each arm - lateral raises
12x12 @75kg seated row
3x12 @20kg tricep pushdown
3x12 @25kg tricep pushdown
3x12 @30kg tricep pushdown
12x12 @80kg lats
tonight did 1st 5k in 18:16 @23SPM strapless ( 1:49.5 )
5 minute rest
2nd 5k in 18:35 @22SPM Strapless ( 1:51.5 )
5 minute rest
3rd 5k in 19:07 @22SPM Strapless ( 1:54.7 )
1,595m cooldown
Thats me done. Will usually try and do the same / similar workouts every Mon, Wed and Fri. Will be upping the weigths as 90kg is the max on my gym and am currently waiting for an add on stack to arrive. ( am I sad or what - heh heh! )
Rob
Last edited by Derrylad on Tue Mar 06, 2007 10:16 am, edited 2 times in total.
- Paul Victory
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At a conference all day.
Went for a meal afterwards in the Guinness Hop Store and had some Guinness and a few glasses of wine.
Got home a short while ago and considered doing a brief session on the erg, but common sense prevailed.
Paul
Went for a meal afterwards in the Guinness Hop Store and had some Guinness and a few glasses of wine.
Got home a short while ago and considered doing a brief session on the erg, but common sense prevailed.
Paul
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- johnglynn
- Dedicated and True Free Spirit
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Good thread Dave
Training wise yesterday I did a single HR limited 30min (which went WAY (162 vs 154) higher then it should have) . Didn't do anything in the evening .
(edit)
Rowed another 30min today at lunch, it was slower then yesterday but much closer to my HR target (157 vs 154) . Getting back to form .
Training wise yesterday I did a single HR limited 30min (which went WAY (162 vs 154) higher then it should have) . Didn't do anything in the evening .
(edit)
Rowed another 30min today at lunch, it was slower then yesterday but much closer to my HR target (157 vs 154) . Getting back to form .
Last edited by johnglynn on Tue Mar 06, 2007 2:11 pm, edited 1 time in total.
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- True Free Spirit
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The usual
Just over 20,000m in about 1 hour 26 min.
Which takes me to 08:55 am - enough time to scamper to work by 09:30.
Still on plan for 5 Million metres in this season - just.
Getting slower , getting more tired
Looking forward to mixing it up a bit from May!!
Which takes me to 08:55 am - enough time to scamper to work by 09:30.
Still on plan for 5 Million metres in this season - just.
Getting slower , getting more tired
Looking forward to mixing it up a bit from May!!
Paul
OK...Focus...Speed...I am...Speed
OK...Focus...Speed...I am...Speed
- krisplus5
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Good thread! Today was strength training followed by easy 5K.
Warm up with:
quick jog, then various calisthenic/stretches
Workout: Supersets (2 exercises at 45 sec. each/ 3sets)
military press / lunges
pushups / step-ups
crunches / squats
core-hold / lat pull-downs
Cool-down w/ core work:
30 crunches
30 twist crunches
1 minute flutter-kicks
stretch
5k row easy, split ~ 2:26, 25spm
Warm up with:
quick jog, then various calisthenic/stretches
Workout: Supersets (2 exercises at 45 sec. each/ 3sets)
military press / lunges
pushups / step-ups
crunches / squats
core-hold / lat pull-downs
Cool-down w/ core work:
30 crunches
30 twist crunches
1 minute flutter-kicks
stretch
5k row easy, split ~ 2:26, 25spm
Cheers,
Kris
[giving up on PBs and SBs. Just Row.]
Kris
[giving up on PBs and SBs. Just Row.]
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- Free Spirit
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Good Workout today:
5 min warm-up - 970 metres
2000 m test pc - 7:38.7 ( a new PB)
2 hand press w/ reverse lunge - 4 sets 10 reps 35/35 lbs
Front/back lunges on Bosu - 3 sets 10 reps w/ 15/15 lbs
Snatches - 3 sets 10 reps 75 lbs
1 leg/1 arm side laterals - 3 sets 10 reps each side (30 lbs)
Side laterals on balance board - 3 sets 10 reps 25/25 lbs
Bent over cable laterals on bosu - 3 sets 10 reps 20 lbs
Cable "woodchops" - 3 sets 12 reps 85 lbs
20 min UT2 row - 4430 metres
5 min cool-down - 919 metres
5 min warm-up - 970 metres
2000 m test pc - 7:38.7 ( a new PB)
2 hand press w/ reverse lunge - 4 sets 10 reps 35/35 lbs
Front/back lunges on Bosu - 3 sets 10 reps w/ 15/15 lbs
Snatches - 3 sets 10 reps 75 lbs
1 leg/1 arm side laterals - 3 sets 10 reps each side (30 lbs)
Side laterals on balance board - 3 sets 10 reps 25/25 lbs
Bent over cable laterals on bosu - 3 sets 10 reps 20 lbs
Cable "woodchops" - 3 sets 12 reps 85 lbs
20 min UT2 row - 4430 metres
5 min cool-down - 919 metres
Laititia Par Dolerum
- Jessica-Red
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Warmed up then did a HM attempt-
AWFUL!!
rubbish time and everything hurt -too much worrying abt what time I wld achieve-wanted to handle down several times BUT
said to self
Free Spirit sDO NOT HANDLE DOWN !!!
so turned stops into BREAKS! kept going to bitter end
dunno how really!
have discussed my result privately with Dr Erg!
AWFUL!!
rubbish time and everything hurt -too much worrying abt what time I wld achieve-wanted to handle down several times BUT
said to self
Free Spirit sDO NOT HANDLE DOWN !!!
so turned stops into BREAKS! kept going to bitter end
dunno how really!
have discussed my result privately with Dr Erg!
Carole Sergeant
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
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that was said before going outside. was quite chilly, despite the sun, it turned out.krisplus5 wrote:So jealous! It's sunny today, but with wind-chill it's 4F here.big dave k wrote:might head down soon and see about taking a scull out, it's quite a nice day
didn't do either in the end. still got some serious aching going on from sunday's leg weights. tomorrow evening though, definately. need to pull my finger out if i want to start making the gains im hoping for
Dave
19, 6'8", 93kg
19, 6'8", 93kg
- Gooner Neil
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Had my strangest workout yet today... like a Fairy Tale... something along the lines of Goldilocks and the 3 ergs!!
1. Sat down at first erg to do 2000m warm up but the main part of the gym I was in was boiling and airless tonight
2. so then moved into another room which is usually much cooler - the only erg available was a bit ricketty so just set for 500m to test it out before making a commitment... hmmm not good.
3. The erg next to me became free so jumped on it instead and set 5000m but just couldn't get into the swing and the air conditioning in this room turned out to be too cold for me this evening!!
So unlike Goldilocks I didn't get it just right but wasn't a complete failure as still clocked up another 7,500 towards my 1st mill.
Paula
1. Sat down at first erg to do 2000m warm up but the main part of the gym I was in was boiling and airless tonight
2. so then moved into another room which is usually much cooler - the only erg available was a bit ricketty so just set for 500m to test it out before making a commitment... hmmm not good.
3. The erg next to me became free so jumped on it instead and set 5000m but just couldn't get into the swing and the air conditioning in this room turned out to be too cold for me this evening!!
So unlike Goldilocks I didn't get it just right but wasn't a complete failure as still clocked up another 7,500 towards my 1st mill.
Paula