Pre-Season Training

[Jarrod Burton]

Sprints session tonight too. No spew but the legs gave out on me right at the end. Cramped up and dropped like I'd been shot. Feeling pretty great now. Proud too. First time I've ever run for 18 minutes solid, sprints then recovery jogs between.

 

[Dickie E]

Sprints session tonight too. No spew but the legs gave out on me right at the end. Cramped up and dropped like I'd been shot. Feeling pretty great now. Proud too. First time I've ever run for 18 minutes solid, sprints then recovery jogs between.

Well done. What's the temp like in Tassie?

 

[Jarrod Burton]

Well done. What's the temp like in Tassie?

Yesterday was cool but got hot hot hot in the arvo, the temperature logger for Hobart doesn't get much late afternoon sun (its in Battery Point), but where we were training the mercury was climbing. Even the trainer (who didn't do much at all last night) cracked a good sweat.

Today - Hot but cloudy. Thunderstorm before (only a thunderstorm cause I heard thunder!) but only rained for about 6 minutes. Now muggy as buggery.

My brother tells me that you Victorians might be a little warm of late? I reckon it must be a media beat up. Every time I've been to Melbourne is cloudy, raining or just cold - and I'm not having a go, I like it there!

 

[Drift]

Good sprint session today.

10x20m sprint, walk back and then go again when I get back
1 minute rest
10x40m sprint, walk back and then go again when I get back
1 minute rest
10 minutes EMOM 60m sprint

25 minutes all up.
Max HR - 184
Avg HR - 167

 

[Drift]

A short 5km run today, 21:38 was the time. Feeling pretty good right now.

 

[Dickie E]

A short 5km run today,

as opposed to a long 5km run???

 

[Drift]

as opposed to a long 5km run???

Well a short one is at a quicker pace than usual, a "long one" would be at a slow pace just moving for the sake of it.

 

[Dickie E]

A short 5km run today, 21:38 was the time. Feeling pretty good right now.

4 minute / km. Pretty good

 

[Drift]

4 minute / km. Pretty good

I was pretty tired after my shower.

Planning on doing a yo-yo test tomorrow which will be interesting.

 

[Constantine]

Started my running programme again, op-site a bit sore, but otherwise it was ok. Onwards and upwards!

 

[Drift]

Did a YoYo test today, just to see how I am going. Hit level 15 which I am ok with, I would like to hit 18 though.

 

[menace]

The plan that was....that wasn't to be


This week:
Monday: weights (morning) + 30min Grit class followed by 60min boxercise (arvo)
Tuesday: weights (packing gear for 10 day coastal camping/boating/fishing holiday. Packing in 35 degrees...so will sweat!)
Wednesday: travel day and setup camp
Thurs - Sun: whatever run/jogs I can muster!

Thursday - managed some core work via fishing in lumpy seas and a 50 min sprint session in the arvo (2km warmup jog, 10 x 50m sprints on 30 sec, 10 x 50m on 20 sec, 6 x 25m shuttles for 30s with 30s rest, 5 x 300m jog with push ups between laps)

Saturday - same as for Thursday.

 

[Constantine]

Late to the party, but I'm doing everything late this year, major surgery at the beginning of December so I have done nothing for six weeks.

Start weight: 57kg (BMI 18.7. I need to eat more pies.)

How fit do I feel: Not. Not at all.
Training this week:
Mon (today): Zip, have migraine
Tue: Half hour PT session Not as bad as I thought it might be. All weak and stuff tho.
Wed:Start couch to 5 km running programme. Yeeah... Didn't happen.
Thur: Half hour PT session Sprint work= killer
Fri: C25k run didn't happen again
Sat: C25k run Yay, finally started. Sweeeaty
Sun: nice walk It was nice

Diet: Stop forgetting to eat and add protein shakes.

Goal: AR fit by mid Feb. Match fit by mid March. Gain 5kg of muscle by march.

And I MADE MYSELF ACTUAL DINNER. With leftovers to eat!

This week...

Mon: PT session
Tues: rest
Wed: Run
Thurs: Run
Fri: PT Session
Sat: Run
Sun: Rest

And continue with the eating.

 

[Constantine]

Hurrah, I gained 400g this week! However, that may be because last time I was weighed in the morning, this time in the afternoon.

 

[Drift]

Pretty shit session last night, I just wasn't in the mood to train but I took myself there.

Might take the night off tonight and work on some rehab/mobility stuff in preparation for Darwin.

 

[Jarrod Burton]

One on one 45min boxing tonight with my somewhat sadistic club trainer buddy after I missed team training last night because of work. Holy crap. Can barely extend my arms now and forget about writing! My lovely wife gave me the eyeball and told me off for going too hard, but I don't think she understands that you have to go hard to get good results!

 

[Jarrod Burton]

Starting weight - 85.5kg (15/1/13)
Todays weight - 85.9kg - but different scales as a different trainer & waist size down a cm

Workouts
Saturday - Pruning our 50 roses at home and then picking what felt like 10,000 thorns out of my arms, legs and arse.
Sunday - 1hr gym session
Monday - off, 2.4km peramble.
Tuesday - Boxing, 45 min one on one
Wednesday - Brief run 2.4km @ 6.25 mins per km (not bad for my first timed run >1.6km since 1998)
Thursday - 1hr Cricket practice then Sprints & weights with the club (4x200m upslope sprints with 2 mins between, 10 reps of 200m jog and 15 situps EMOM, 5 reps of 20 thruster squats with 15kg weights)
Friday - Neurofin and gentle walk.

This week:
Saturday - mowing the lawn and a walk
Sunday - gym session
Monday - 4km hill run with the club (holy shit - not looking forward to this)
Tuesday - rest
Wednesday - another 2.4-3km timed jog
Thursday - another unspeakable torture session with our club trainer.
Friday - Walk recovery and gym session with work trainer

Have got our trainer at work to develop 3 plans for me to suit the club training - 1 upper body, 2 sprints (one more about explosive speed, the other more cardio endurance related), will get these on Friday. Looking forward to regaining some lost leg speed.

Overall, feeling great in the mind, body somewhat sore. Got a comment yesterday from my masseuse that I 'm in the best shape that she's seen me in for 10 years, so ego boosted as well!

 

[Robert Burns]

I'm feeling fitter, but weight is going no where.

Good session created by my PT for all around core strength.

Start:
1km Row to warm up, ideally in under 4 mins (4.20 is closest so far).

First Set, all 3 reps:
30 Lunges with 10kg in each hand.
16 Renegade Rows with 10 KG in each hand.
20 Push Ups.

Second Set, all 3 reps:
20 15KG Kettle Swings
15 15KG Kettle Squats
15 Squat Thrusts

Third Set, all 3 Reps:
30 TRX Skaters
20 TRX Fly
20 TRX Cruches

End:
2KM Interval sprints (1 min 17, 1 min 7, repeat until at 2KM), increase speed of rest period or sprint as and when it feels easy.

Certainly works a sweat up, I have slick tyres on the bike now too, so back to riding to work!!!

 

[Jarrod Burton]

30 TRX Skaters
20 TRX Fly
20 TRX Cruches

End:
2KM Interval sprints (1 min 17, 1 min 7, repeat until at 2KM), increase speed of rest period or sprint as and when it feels easy.

Certainly works a sweat up, I have slick tyres on the bike now too, so back to riding to work!!!

I've got slicks on my bike too, but it also has a 250cc motor, does it count if I ride it to work? :biggrin:

Robert, can you explain the 2km sprint thing (1min 17, 1min 7)?

Broke the 5 min per km mark on my jog today, never before has this little chubby chequer done that. Was dragging the feet a bit on the last 300m though, I live on a street where the slope starts gentle but slowly ratchets up, nasty.

 

[menace]

This week (while still on camping/fishing trip, so diet not the best :biggrin

Mon: 5km jog (28min) followed by 2 reps 20 x lunges, 20 x pushup, 30 x sit-ups, 20 x squats
Tues: fishing
Wed: my usual sprints/ shuttle session (50min)
Thurs: beep test (13.8...a PB) plus 10 x 250m runs with total 50 push-up and 50 sit-up in between laps
Sat: pickup camp drive home and pack away. 150 balls at golf range followed by 60min weights session.
Sun (coming): 18 holes of golf

To my surprise end weight is 72kg...so lost 1 kg while camping (must have been due to not overdoing the grog and spending hours fishing without eating)