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Author Topic: Triathlon sprint prep  (Read 1026112 times)

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adarqui

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Re: Triathlon sprint prep
« Reply #2910 on: August 25, 2018, 05:41:01 am »
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Quote from: John Stamos on August 24, 2018, 11:51:29 pm
3 mile jog

252.2, lowest ive been in years.

 :headbang: :headbang: :headbang: :headbang: :headbang:

great work man. 249.9 right around the corner, get that done :D

you've been slowly chipping away at it, that's how to do it IMHO.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2911 on: August 25, 2018, 09:52:21 am »
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Quote from: adarqui on August 25, 2018, 05:41:01 am
Quote from: John Stamos on August 24, 2018, 11:51:29 pm
3 mile jog

252.2, lowest ive been in years.

 :headbang: :headbang: :headbang: :headbang: :headbang:

great work man. 249.9 right around the corner, get that done :D

you've been slowly chipping away at it, that's how to do it IMHO.

Yeah, I was surprised to see it.  Well I have to bust my ass for the next month.  I received a letter from a local police department to take the fitness test and I'm going to do it.  I don't mind my current job but it's just so fucking boring.  I figured I'd take the apprenticeship and just keep doing the stuff for the police department and see where I am at.

What ill need is 38 push ups, 30 sit ups or something, 1.5 mile run n 12:20.

My goal is to get to 9 minute pace for 3 miles.  I figured if I can get to that then a 8 minute pace for half the distance shouldn't be hard.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2912 on: August 25, 2018, 12:15:48 pm »
+1
First run

Down the road and back

2.04 miles
22 minutes.

The first part of the road is a slight constant incline, then it somewhat flattens then the last 8th of a mile or so is a steep hill.  The first 3/4 of a mile was warming up, I felt super stiff and the slow incline kills me usually.

Overall felt good.  I would like to get that run down to 18 minutes.

I'm going to buy some vit. B today to see if that helps.  I haven't had a day off in like a month or month and a half so I've been worn out.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2913 on: August 26, 2018, 12:15:20 pm »
+1
2.02 miles (same distance as yesterday just different apps)

9:57 avg split.

Felt horrible as far as stiffness and stomach gurgling from breakfast.  But I ran 2 minutes faster I think.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2914 on: August 27, 2018, 10:18:57 am »
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Normal chest n tris day. 3x10 of 3 to 4 exercises each.

Run on dreadmill.
2 miles in 20:04.  Walked for about 1 minute or so to pick songs.

Felt easy at 10 min pace.  Probably can do 9 min 2 mile splits on the treadmill.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2915 on: August 28, 2018, 11:54:49 am »
+1
2 mile road jog

Previous time: 9:57 avg split
New time: 9:07 avg split

Total run time: 18:42

What I did differently

Quick warm up: quads super tight and made my legs heavy.

Kept a slightly faster pace from start til the road flattened out

Faster pace down hill
Slightly faster or same pace uphill
Slightly faster pace flattened out(by this time I was warmed up)
and of course kept a faster pace back down hill and down my driveway.

So I pretty much ran slightly faster lol

That was about the fastest I could go, if it was 10 degrees cooler out that'd help and if I did a legit warm up so I felt the same on both miles.

Tonight is back and bis
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John Stamos

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Re: Triathlon sprint prep
« Reply #2916 on: August 28, 2018, 12:07:26 pm »
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Also, my running gainz now aren't as BS as my old vertical gains of an inch per week lmao

I've been using Strava to track my runs.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2917 on: August 29, 2018, 02:10:44 pm »
+1
Typical back and bis

Massage, starting to feel a lot looser.

Gonna hit shoulders and 9 min split for 1.5 miles
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John Stamos

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Re: Triathlon sprint prep
« Reply #2918 on: August 30, 2018, 09:52:08 am »
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Hit shoulders today instead of last night.

20 min jog
Snatch (full) small increments from 95 to 135
Power clean: 135 power clean into deadlift into TNG power clean.  Small increments up to 185
OH press: 95 to 135
DB side and front raise 3x10

The snatches were like 3 reps
Oh presses were 10 down to 5 strict.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2919 on: August 30, 2018, 12:18:06 pm »
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Sample meals

Bfast: 3 eggs, packet of oatmeal
Lunch: Protein shake 60 grams
Dinner: birds eye dinners, now is the balsamic flavored one with green beans, taters and chicken.  Cottage cheese and greek yogurt.  I threw in more ground beef and chicken into it.
Late night: to kill cravings I take 2 scoops of ice cream and just put it in a glass of milk.  It's bad but it keeps me from cheating throughout the day.

I am at about 150ish carbs, 120ish protein and 75 fat. Roughly 1800 calories, i need to add in another protein shake.  That will put me around 2200 then ill slowly increase it if im still losing weight.  I'm thinking 2500 might be maxed out.
« Last Edit: August 30, 2018, 01:49:55 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2920 on: August 31, 2018, 10:03:52 am »
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Going to jog and hit legs before work.  Probably 2 miles, squats, hammy curls, db front squats.

I finally as of now, have a 3 day weekend.  I have basically worked everyday since july, so I will do some long walks early in the AM, have some fun and monday the gym will be closed so I will probably hit up another gym for the day.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2921 on: August 31, 2018, 12:22:39 pm »
+3
Weight: 249.2
Fuck yeah!

20 minutes jog
Squats lol: up to 185x5, legs cramped up
Hammy curls (single leg) 3x10
DB rdl: up to 80sx10

I haven't seen 249 in years and years, maybe since the start of this journal or a little after.


It was during 2010 when I was last 245 so yeah it's been awhile
« Last Edit: August 31, 2018, 02:34:30 pm by John Stamos »
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adarqui

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Re: Triathlon sprint prep
« Reply #2922 on: August 31, 2018, 10:18:53 pm »
0
Quote from: John Stamos on August 31, 2018, 12:22:39 pm
Weight: 249.2
Fuck yeah!

20 minutes jog
Squats lol: up to 185x5, legs cramped up
Hammy curls (single leg) 3x10
DB rdl: up to 80sx10

I haven't seen 249 in years and years, maybe since the start of this journal or a little after.


It was during 2010 when I was last 245 so yeah it's been awhile

 :headbang: :headbang: :headbang:

it's been coming off fast lately. ride it as long as possible before it levels out again. :ibrunning: :ibsquatting:
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LBSS

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Re: Triathlon sprint prep
« Reply #2923 on: September 01, 2018, 01:15:06 am »
+2
 :lololol: :lololol:
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John Stamos

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Re: Triathlon sprint prep
« Reply #2924 on: September 04, 2018, 07:36:43 pm »
+1
Over the weekend did 1 hour walks

Today

20 min jog
Bench:95/135/165/185
All sets of 10 except 185 was 2x5
Incline press: 55/65/80x10
Cable flyes 3x10
Cable extensions(rope/vbar)x3x10
DB extensions: 3x10
DB curlsx3x10

I will increase my jogs to 30 minutes.


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