Your last session/workout!

Mosquito

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there
 

mace

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there
Training is all about progression. Everyone started where you are. Enjoy and embrace these little victories, eventually you will get to where you need to be.
 

browner467

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there

Good effort mate! You’re making progress, that’s what it’s all about.
 

mace

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Strength yoga (shoulder heavy with lots of crow pose and handstand) followed by 3rds of VPJFT and 3-3-2 pull ups.
 

Duracell Bunny

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Fintan circuits today as intended.

3km slow warm up followed by a change of footwear and then into the circuit.
Exercises were:

Press ups
Half sits
Squats
Wide arm press ups
Leg raises
Burpees
Diamond press ups
Heel taps (15reps each side for this one)
Knees to chest

Three honking rounds, then a somewhat slower change back into runners before the 3km best effort home in 14mins 54secs - 17 seconds slower than last time, but also an extra round in comparison to last time.
 

Duracell Bunny

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Still struggling with gainers for pull ups. Today was supposed to be 6, 5, 5 so may need to revert to 5, 5, 5 which I was able to complete.
Pull ups - 6, 5, 3
Press ups - 20, 20, 19

Circuit posted a while back by 40Cdo’s Twitter page, although with few pull ups to account for my current ability.
20mins EMOM:
4 burpees
2 pull ups (3 for first 5 rounds)
4 HR press ups
4 ski jumps

Finished with 2x rounds:
75sec plank
30sec hollow rock
30sec single leg glute bridge (each side)
30sec side plank (each side)

5-6 mile zone 2 run on the cards after work this evening.
 

mace

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10x5 ATG split squat (11.8kg vest)

Tabata's again with these exercises:
1. Air squat (11.8kg vest)
2. Hollow rock
3. Hack squat (11.8kg vest)
4. V sit-ups
5. Hunter squat (11.8kg vest)
6. 20s in Side plank, 10s in plank, no rest (11.8kg vest)
7. Curtsy lunge without putting the back leg down (11.8kg vest)
8. Leg raises

Finished with forearm strengthening:
3 sets of with a 2.5kg mace (heavier than it sounds as it's a lever...):
10 pronation - supination
5 hammer curl to eccentric reverse curls

Pull-ups: 3-3-3 in L-sit with 5 seconds hold on top + 6 normal at the end.
 

Duracell Bunny

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Hill session today similar to the one on Arny’s plan. 2km warm-up at roughly 5:00m/km, 2mins rest then 5x 15sec hill sprints with 45sec active recovery, 5x hill sprints followed by 10 squats and 10 downhill walking lunges after each sprint with 15sec recovery, short run to steeper, longer hill then 6x 30-40sec hill sprints with 75sec static recovery. 5mins recovery at the top of the hill then 4.18km best effort home.

Third time in two weeks completing today’s session. Showing some reasonable progress between the first session and today’s session:

KM 1: 4:28/4:03/3:55
KM 2: 4:37/4:29/4:24
KM 3: 5:04/5:02/4:55
KM 4: 5:15/5:11/5:04
0.18: 0:46/0:49/0:53 (today’s was 0.19km)
 

mace

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This Iron Wolf circuit:

4 rounds of :
30 10 count burpee w/ 2 squat chaser 30 leg raises

4 rounds of :
30 8 count burpees w/ 2 squat chaser 30 4 count flutter kicks

4 rounds of :
30 6 count burpees w/2 squat chaser
30 sit-ups (I did RM style sit-ups instead of his style)

(360 burpees, 720 pushups, 720 squats, 360 abs)

I had a little bit more rest then he did, took me 1 hour 17 min.
I tried counting reps out loud like he does but that’s a whole another level...

Finished with 4-3-3 pull ups.
 

mace

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30 mins Dylan Werner’s strength yoga class and pull ups 4-4-3.
 

thirdtry

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- 3 Mile buy-in

5x
- 10 Pull-Ups
- 12 OHP @40KG
- 20 Lunges (10/leg) @20kg sandbag
- 30 Press-Ups
- 30 Squats @20kg sandbag

- 2 Mile buy-out
 

mace

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A, Zone 2 backward/forward running
5.8km 41 mins AvSpeed 8.3 km/h AvHR 136 BPM

B, 30 mins strength yoga (a super shoulder heavy)

C, 3 rounds of VPJFT, I recorded myself, I wish I did it sooner and not 3 weeks before my test date. I am not happy with my body alignment on the push ups and the front support position during the burpee. I have a tendency of not rounding my upper back (not pushing the ground away and really creating a hollow body) as it’s a quick jump and back. I thought I can do better, so I recorded myself again (shirtless picture) on a few reps and it looks better. Now I just need to make sure I focus on nailing those positions.
I am wondering if you would fail with this form?!
D, 4-4-4 pull ups
 

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Duracell Bunny

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Yesterday AM was gainers followed by circuits:
Pull ups - 5, 5, 4
Press ups - 21, 20, 20

3x rounds:
15 burpees
15 front squats (with 20kg sandbag)
15 press ups
20 lunges (with 20kg sandbag)
4 pull ups

3x rounds:
10 burpees
10 bent over rows (with 20kg sandbag)
10 press ups
2 pull ups
10 wide arm press ups

3x rounds:
60sec plank
30sec rest
30sec upper press up hold

PM was an interval session after work:

2km warm-up
3x 1km with 3 mins rest after each rep
8x 80-130m sprints with 30sec rest after each rep
2km cool down

A little yoga/flexibility work to do this morning, followed by an 8-10 mile zone 2 run after I’ve walked the dog this afternoon.
 

mace

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Late morning:
A, Strength yoga class + core circuit

B, 3x20 hollow body push ups to the beep

C, 5-4-4 pull ups

Afternoon:
Doing the usual Tabata legs+core circuit probably same as last time but with increased weight on the vest (12kg).
 

mace

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A, Strength yoga

B, Zone 2 forward/backward running
4.2km 31 mins AvSpeed 8.0 km/h AvHR 138 BPM

C, 5-5-4 pull ups
 

Murk

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A, Strength yoga

B, Zone 2 forward/backward running
4.2km 31 mins AvSpeed 8.0 km/h AvHR 138 BPM

C, 5-5-4 pull ups
How do you calculate your heart rate zones out of interest? Do you do it off of max heart rate or lactate threshold HR? Thanks.
 

mace

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How do you calculate your heart rate zones out of interest? Do you do it off of max heart rate or lactate threshold HR? Thanks.
I set up my Zones like this:
Recovery <50%
Zone 1 <60%
Zone 2 <70%
Zone 3 <80%
Zone 4 <85%
Zone 5 85%<
This is in an app called HeartWatch. It works great on an Apple Watch S4 paired with a Polar H10 chest strap. I really love their map function as well where you can watch your run back and see what your distance, speed, HR, elevation were at a given time. It’s a one of cost as well (£2.99 I think) so no monthly payment or anything like that. But you do need an Apple Watch for it. There are many alternative options as well of course.

So within the app you can set up alerts between two figures and I am trto run within those boundaries which is hard for me actually on overground. I find it much easier on a treadmill. I have been running with my friend lately and having a conversation helps slowing you down. Also if you are having a Zone 2 run and you see that your HR is getting really elevated just stop and start walking and focus on breathing to bring it back down. There is absolutely no “shame” in stopping or walking to control your HR, even professional runners do that. On the picture of the map you can see a little red part (we approached a very hilly bit) and my HR started to really go up so we just stopped and walked up.
I find that for overground Zone 2 runs work the best on nice even flat surfaces which today’s course was definitely not.

Regarding lactate threshold, I had multiple tests done in our exercise physiology class at uni so I know my LT is right around 156 BPM. But that was almost 2 years ago, I actually think it would be much different now as my running mechanics slowly but certainly have been improving.

Most elite runners say the 80/20% rule works so that’s what I am trying to do for the next couple of months. 80% of your runs in Zone 2. The other 20% is your tempo runs, intervals and hill sprints.
 

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Murk

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I set up my Zones like this:
Recovery <50%
Zone 1 <60%
Zone 2 <70%
Zone 3 <80%
Zone 4 <85%
Zone 5 85%<
This is in an app called HeartWatch. It works great on an Apple Watch S4 paired with a Polar H10 chest strap. I really love their map function as well where you can watch your run back and see what your distance, speed, HR, elevation were at a given time. It’s a one of cost as well (£2.99 I think) so no monthly payment or anything like that. But you do need an Apple Watch for it. There are many alternative options as well of course.

So within the app you can set up alerts between two figures and I am trto run within those boundaries which is hard for me actually on overground. I find it much easier on a treadmill. I have been running with my friend lately and having a conversation helps slowing you down. Also if you are having a Zone 2 run and you see that your HR is getting really elevated just stop and start walking and focus on breathing to bring it back down. There is absolutely no “shame” in stopping or walking to control your HR, even professional runners do that. On the picture of the map you can see a little red part (we approached a very hilly bit) and my HR started to really go up so we just stopped and walked up.
I find that for overground Zone 2 runs work the best on nice even flat surfaces which today’s course was definitely not.

Regarding lactate threshold, I had multiple tests done in our exercise physiology class at uni so I know my LT is right around 156 BPM. But that was almost 2 years ago, I actually think it would be much different now as my running mechanics slowly but certainly have been improving.

Most elite runners say the 80/20% rule works so that’s what I am trying to do for the next couple of months. 80% of your runs in Zone 2. The other 20% is your tempo runs, intervals and hill sprints.
Cool thanks for the detail mate, is there a trick to breathing whilst running to keep heart rate down?
 

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