Your last session/workout!

Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. LRL

    LRL Well-Known Member

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    Got the running shoes on for my first 1.5 mile (road) test since I start running 7 weeks ago, and I got my best time ever 10:15!
    Not amazing by any feat but it's progression towards my aim of sub 9 so quite please :D
     
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  2. ZXCVBNM

    ZXCVBNM Member

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    Circuit - 4 rounds AMRAP / 60s per exercise / 1 min rest between sets

    Leg Raises
    Burpee Kickouts
    Plank alt arm raises
    Deep Squat with knee to elbow raises
    Push Up side crunch
    Single leg lunge jump

    straight out for 4 mile run - 33 min

    Back home into 100 lunges 10kg backpack
    Gainers: 24 push ups & sits ups.
    Max Pull Ups: 10
     
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  3. LRL

    LRL Well-Known Member

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    Have to give tonight's session a miss as I've picked up Norovirus... -vomit-:mad: I hope this doesn't knock me back much!
     
  4. CommandoWannabe89

    CommandoWannabe89 New Member

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    1.5 mile warm up run in 11.11

    Circuit :

    8 pull-ups
    15 press ups
    15 squats
    15 sit ups
    400m sprint on treadmill

    X 5

    5 minute core workout

    10 minute cool down on cross trainer

    Some foam rolling and stretching
     
  5. glos94

    glos94 Active Member

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    Did this nice simple one a few times over Christmas:

    Aim to complete quickly without stopping.

    1 mile run
    20 press ups & 20 sit ups
    800m run
    30 press ups & 30 sit ups
    400m run
    40 press ups & 40 sit ups
    200m
    50 press ups & sit ups
    200m run
    40 press ups & 40 sit ups
    400m run
    30 press ups & 30 sit ups
    800m run
    20 press ups & 20 sit ups
    1 mile run.

    It also works really well if you swap the running for rowing the same distances.
     
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  6. ZXCVBNM

    ZXCVBNM Member

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    App Stage:
    Passed PJFT
    Circuit - 4 rounds / 60s per exercise / 15s rest between exercise (jog on the spot) / 1 min rest between rounds

    Lying Leg lift to hip raise
    Burpee Kickouts
    Plank alt arm raises
    Deep Squat with knee to elbow raises
    Push Up side crunch
    Single leg lunge jump

    10 min rest - then 6 mile steady run

    10 min rest - then 150 lunges 12.5 kg backpack - Gainer: 28 push ups, 28 sit ups - Max: 11 pull ups.
     
  7. pm12131

    pm12131 Member

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    First BFT of the year return in 9:20
     
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  8. ChapClub

    ChapClub New Member

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    BFT.

    3 sets push-ups - 28,28,28. 1:30 rest between each set

    3 sets sit ups. As above.

    3 sets pull ups. 9,8,8 same rest.
     
  9. Eafy

    Eafy New Member

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    After doing nothing but over-indulging over Christmas (eating, drinking and smoking way too much!), went back to the gym on Tuesday and felt like I was dying. Couldn't even complete the first mile and a half without coughing my guts up! Back working on it now though, ready to smash it when I sign up for the RMR near the end of the year. Bring it on!
     
  10. cc1

    cc1 Royal Marines Commando

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    Swim:

    250m gentle free-stroke
    200m front crawl (perfect technique)
    150m breast stroke (tekkers)
    2 x 50m front crawl max effort

    5 x 50m: 25m underwater > 25m breast stroke (60sec rest after each)
     
    Last edited: Jan 8, 2017
  11. Dom2595

    Dom2595 Member

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    Ran home from after the pub on Saturday at 3am , pretty miraculous , ran into a bench(assuming pretty hard) and staved fingers on both hands and possibly dislocated one briefly , on the plus I made the 7 mile run home without too many problems , woke up on the Sunday felt pretty rough so didn't leave my bed for most of the day , on Monday I could bearly walk and my whole body was relatively painful, couldn't move 1 finger at all but by the end of the night I now have some movement in it all be it pretty uncomfortable when doing it. Hopefully today is less painful hahah! :D Love these bright ideas I get! A final plus, atleast I know my fitness isn't totally shot after 3 weeks no phys while on holiday!
     
  12. Shadow Frog

    Shadow Frog Well-Known Member

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    What's you're 5miler time?
     
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  13. Shadow Frog

    Shadow Frog Well-Known Member

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    After 6 weeks off my stats have dropped a lot

    1.5 mile return 9.40 -banghead- from 8.49!

    5mile 36min -banghead- from 30min

    Press ups 43
    Pull ups 11
    Situps 85

    Need to improve PRAC in 4 weeks :eek:
     
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  14. robbo09

    robbo09 Member

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    Still not bad stats, you'll soon get back down to those times. Is it best effort in 2mins for paras, with press ups and sit ups?
     
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  15. robbo09

    robbo09 Member

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    Meant to edit not quote myself like a complete mong. -banghead-
     
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  16. Shadow Frog

    Shadow Frog Well-Known Member

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    Yeah mate press ups, pull ups, in two minutes. Need to get a sub 9min for a decent time at PRAC!

    what's your 5miler time? If you have one?
     
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  17. robbo09

    robbo09 Member

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    That's not too bad, I found that easier than to the beep as you can get some momentum going. You'll get sub 9 as you've hit it before, it doesn't just disappear in a few weeks just get smashing it again.

    It used to be 36ish mins for 5 miler but haven't done much serious running recently. Officially a fat civvy knacker for moment -vomit-
     
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  18. Shadow Frog

    Shadow Frog Well-Known Member

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    Yeah hopefully! I'm going to do a diary so people have a good idea of PRAC.
     
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  19. robbo09

    robbo09 Member

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    Look forward to reading that, most importantly make sure you smash it!
     
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  20. Shadow Frog

    Shadow Frog Well-Known Member

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    Yeah hopefully! Hopefully 4weeks is enough time to improve!!
     
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