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Author Topic: Triathlon sprint prep  (Read 1024907 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3345 on: October 29, 2019, 10:45:05 am »
+1
5 miles: 53:10
So it should be like 10:30 something splits which ain't too bad.
3 rounds
50 air squats
9 hang power clean @135
3 kipping pull ups.

Tried another WOD but no go, snatches aren't the best movement for speedy wods like I wanted.

I did weighted sit ups.  Hold the dbs like you just untracked a barbell and sit up while keeping your arms straight so you end up in a oh press type position.  I did up to 35s.

Gonna shower and relax


So yeah the running
Same route as last time except I went further on the trail and went back down the trail instead of running up the road  to go back to town.  This definitely slowed me down considering the condition of the trail with rocks going in my shoes and avoiding water and running through mud.

Tomorrow I want a similar run except instead of the trail I will just stick to the road and run the length of the distance I did on the trail.
« Last Edit: October 29, 2019, 05:23:33 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3346 on: October 30, 2019, 11:48:59 am »
0
Woke up feeling shitty

20 min stationary bike
Light squats (hammy hurts)
Up to 275x1
Then drop set back down

Mile run
Push ups
Sit ups

Hammy curls
Cable tricep work.

Just wanted to get something done today.

Tomorrow will be running
Then lots of push ups and sit ups
Maybe Oly lifts
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John Stamos

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Re: Triathlon sprint prep
« Reply #3347 on: November 01, 2019, 10:21:09 am »
0
10 min bike warm up
4 mile dreadmill run
I think 41:44 or something
Gonna do some Oly lifting n wods

Cleans to 205

WOD
21-15-9
100jr before each round
Burpees
Wallball
Sit up

Felt like shit today, the run felt horrible for the first half and just have 0 energy.  I've lowered my carbs a lot in hopes that I can drop some weight.

My power is out as far as ik so I'm trying to just take it easy haha
« Last Edit: November 01, 2019, 11:14:30 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3348 on: November 04, 2019, 11:57:45 am »
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I think for now I'll be running inside

It's way too cold outside right now, my legs couldn't get warm and my quad and lower back upper glute was aching.  My time was good for the first half but the second half my legs were so cold it was hard to get them moving.

Anyway did 3 miles

My pressing is feeling "strong" which means stronger than usual but shit for what I used to do.  But as far as running this much and lifting this is my strongest day which worries me about possible weight gain.

Triples up to 185 strict oh press
Triples up to idk 250 bench then singled 260.  My left rotator is aching but 260 felt easy and not using any legs.

Db inc. press: tried to keep it on my lats and triceps: 3x10@ 60/70/80
Db flyes up to 50s I think
Db side raise up to 45sx10
Cable work for triceps and chest
Push ups on dbs: 4x10-15

It was a pretty good day, gonna hit abs and do 2 more miles and call it a day.

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John Stamos

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Re: Triathlon sprint prep
« Reply #3349 on: November 05, 2019, 10:27:08 am »
+1
Dreadmill run 3 miles: 28:30
This was more mental than anything.  I feel like I run faster splits outside and my legs don't move as fast.  It just seems like at a certain point of speed like 6.5 or more the distance doesn't go up much different than say 7.5 or 8mph.  Kinda like the bikes here where if you go above 20mph it just won't translate to doing that distance quicker.  Beats me though, I'm full of sweat and I hate treadmills.

Going to look up some wods to do.

Light DT

135LBS
5 ROUNDS
12 deadlift
9 hang power cleans
6 oh press.

15 min wod
19 wallball
19 Cal row
I used 1:15 for my row time cuz the rower doesn't do calories anymore.

Idk the rounds, maybe 7.

I have 0 energy left but I want to do 1 more WOD.
« Last Edit: November 05, 2019, 11:14:52 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3350 on: November 06, 2019, 04:27:09 pm »
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3 mile run on dreadmill
Quite difficult to run on a treadmill and not just hop off.

Id like to play around with pacing
Ideas would be
Mile 1: 9:30 minute split
Mile 2: 8:30 minute split
Mile 3: 8:00
26 minute 3 mile
Idk I'd like eventually to get to 24 minutes.

Anyway
Did some back work and sit ups, nothing major.
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Re: Triathlon sprint prep
« Reply #3351 on: November 07, 2019, 11:55:09 am »
+1
30 min track jog

Cleans to 205
Grace@135
Cleans x 30
Not exactly grace but trying not to go overboard on pressing.

21-15-9
Db snatch @ 60lbs
Db cleans @ 40lbs
Time was idk 7 mins or something.  Should be a lot less but I don't have the mobility that I used to.

Bring Sally up push ups
I made it maybe not even half way lol

Gotta start doing this more cuz on my push ups my weakest part is down low.  When I was into benching n what not it used to be my strongest point.

Tomorrow I think will be an hour run, legs, abs.
« Last Edit: November 07, 2019, 12:05:33 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #3352 on: November 10, 2019, 02:42:27 pm »
+1
Friday was ummm
3 miles but split them up
Mile 1: I think I did 8.6 mph for 1 minute then 1 minute at 5.8

Mile 2 was same speed but .25 on 1-2 min off

Mile 3 was shit I can't remember.  Idk if mile 2 was shorter and the .25 was actually mile 3 idk.

Anyway

Did squats, rdl, db squats, hammy curls.

Tomorrow

5 mile run or 1 hour on the track
Pressing
Triceps
Push up: the bring Sally up thing
Then idk see how I feel.
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Re: Triathlon sprint prep
« Reply #3353 on: November 13, 2019, 11:37:41 am »
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1 mile run at 5.1mph on high incline, 2 miles normal at 6mph

Hammy curls
Deadlift to 300x3
Db row, bb row, db rdl, lat pulldowns, curls.it just started snowing yesterday and I put up my blackout curtains to hold in some heat but it's been making mornings rough.

Tomorrow will be balls to the walls running and pool room be stuff.
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Re: Triathlon sprint prep
« Reply #3354 on: November 14, 2019, 04:26:39 pm »
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3 mile run

Yesterday i barely ate, I only wanted to eat when I was hungry and I wasn't that hungry throughout the day.

Today I paid for it.  On my run I was feeling a bit woozy and cramped up in my stomach which hasn't happened since i first got back into running.  I kinda felt like how i did when i was trying to workout after my overnight shifts like my blood pressure just crashed.

I went to do some cleans and every time i cleaned my stomach cramped up and i felt sick.  Decided to just pack it up and head home, eat quite a lot and recover haha.
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Re: Triathlon sprint prep
« Reply #3355 on: November 18, 2019, 11:10:04 am »
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Last week felt like a deload week

Today run felt like shit
3 miles: 6.1mph @2.5 inclinex 2 miles
1 mile 6.5 for half then 6.1 for half@3.5incline
It felt good and I got a good sweat but felt heavy and it felt like I had cns fatigue.  I went to bed around maybe 1 or so(had to work) and woke up at 6am and stayed up cuz I felt wide awake and if I went back to bed I would have over slept or woken up feeling shittier.

People in the weight room changing light bulbs n shit so their shit is in the way.

So what I did was
95lb barbell
4 mins on
1 min each of clean and press - f squat - rows etc random shit
1 min of then 3 on 1 off 3 on

They are in the db area so I'm in the pool room trying to do stuff.

9 min on
1 min each of burpees x 3 - wb x 3 - jr x 3

I'm done my body feels like it's a million pounds.
« Last Edit: November 18, 2019, 11:23:07 am by John Stamos »
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Re: Triathlon sprint prep
« Reply #3356 on: November 18, 2019, 05:45:16 pm »
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So I went to letsgetchecked and ordered a full thyroid test and a testosterone test.  Basically just put blood in a lil capsule and send it off and they send it to clinics to have it tested.

Going to see if maybe my thyroid is fucked or I'm just lazy.
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Re: Triathlon sprint prep
« Reply #3357 on: November 19, 2019, 06:31:48 pm »
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30 min run
Chest day
Nothing to report really

Tomorrow will be a bodyweight type of day

So lunch was soup and I just had chicken, venison back strap and veggies.  Probably have a protein shake at night

Also, I took a risk and bought coffee flavored protein from optimum.  It's cheap on Amazon cuz people say it tastes like shit but I personally like it.  I think it tastes like a cold brew with milk and makes me not drink as much coffee.
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Re: Triathlon sprint prep
« Reply #3358 on: November 20, 2019, 11:34:09 am »
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40 min run

The treadmill is off.  I felt it skip a couple times in the beginning and I was at a 10 minute split pace.  By mile 2 it said almost 23 minutes.  It should be about .1 per minute but it was more like .7 or something.

So I just ran to 40 minutes and calling it 4 miles

Deadlift to 275x6 then 300x1 then 315x5
Only thing that failed was grip.

Then lat pulldowns seated and standing
Curls for girls
Hammy curls

Gonna see if the pool area is unlocked
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Re: Triathlon sprint prep
« Reply #3359 on: November 21, 2019, 10:37:49 am »
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Snow is gone and it's like 40 degrees so I ran to town and back.  I'm definitely worse off than the last time I ran it but oh well.

DB DT
12-9-6 x 5 rounds
Deadlift
Hang power clean
Oh press
50lbers.

Open 11.6
3-3-6-6-9-9.....
Thrusters @ 95lbs
Seated rowx150lbs
Made it to 7 reps of round 15
If my wrists were conditioned for front rack n what not I would have been able to finish 15 and then some.

Gonna do a front rack hold each day for now on as a warm up to get my wrists good again.

I'm thinking one more wod
« Last Edit: November 21, 2019, 11:13:28 am by John Stamos »
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