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Author Topic: Two Hands Two Feet  (Read 819065 times)

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adarqui

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Re: Two Hands Two Feet
« Reply #1620 on: March 19, 2018, 11:02:09 am »
+1
Quote from: Coges on March 18, 2018, 11:48:21 pm
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Quote
Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.
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Coges

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Re: Two Hands Two Feet
« Reply #1621 on: March 19, 2018, 06:52:45 pm »
0
Quote from: adarqui on March 19, 2018, 11:02:09 am
Quote from: Coges on March 18, 2018, 11:48:21 pm
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Quote
Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.

Damn watches. I was going to run for time and just ignore it but my "natural" pace is way too quick for my current ability so I thought I'd better look. My natural pace is almost basketball game pace lol.
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Coges

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Re: Two Hands Two Feet
« Reply #1622 on: March 19, 2018, 07:01:16 pm »
+1
20/03/18

Morning swim-
only managed 500m. Felt dead and I know why. A while ago (6-8 weeks) I thought I'd give low carb high fat a go. The main reason being that if I go all in on triathlons I don't want to be one of these high sugar types. There's no real performance upside but more from a health perspective. Anyway I've been halfheartedly doing it and obviously that's not working. I want to commit to this at some stage to see how I adapt but for now I'm going back to carbs. After the swim this morning I looked at my food tracker and I'd had 60-80 grams of carbs each of the last two days. No wonder I felt like rubbish. Anyway, up with the carbs again and will see how I go.
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Coges

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Re: Two Hands Two Feet
« Reply #1623 on: March 25, 2018, 09:29:28 pm »
0
21/03/18

Lunch run- 4.21k @ 6:43/km

PM- filled in for the netball team again. Great fun and frustrating as hell at the same time that it's not as physical as basketball. I really miss that contact.

22/03/18

PM- 90 min hapkido class. Lots to work on. Like, lots. This is kind of cool that I have heaps I can do. Now just to do it.

23/3/18 - 25/3/18

Triple threat for me. Food poisoning, virus and an eye infection. Had a soy latte before hapkido and it left me feeling a bit dodgy. Still trained but felt the full effects the next day. Also woke up with a full runny nose and headache and an eye that couldn't open. What a joy eh. No training till recovered.
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Coges

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Re: Two Hands Two Feet
« Reply #1624 on: March 26, 2018, 06:19:02 pm »
0
26/03/2018

Snuck a quick workout in. 

Ido squat routine, Yuri band sequence

Circuit-
Shrimp squat x 10, 10, 10
Ring Push Up x 8, 8, 8
Inverted Row x 10, 10, 10

Side splits isometrics, long front lunge stretches (HF focus and hamstring focus)

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Coges

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Re: Two Hands Two Feet
« Reply #1625 on: March 27, 2018, 06:19:01 pm »
+1
27/03/2018

Lunch Run- 4.2k in 23:48 @ 5:36/km

PM Workout

Ido squat routine, yuri band shoulder routine, wrists

Handstand practice x 5 mins

Circuit 1-
Deadlift- bar x 10, 60 x 5, 90 x 5, 110 x 3
Ring Wide Push Up- bw x 5, 5, 5, 5
Tuck L-sit- 10s x 4

Circuit 2-
Tuck Front Lever- 8s, 8s, 5s
Straight arm palms up lateral raise- 2.5kgs x 10, 10, 10
Back Bridge- 10s x 3

Weighted thoracic extension- 2.5kg x 60s
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Coges

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Re: Two Hands Two Feet
« Reply #1626 on: March 28, 2018, 06:16:47 pm »
+1
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.
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adarqui

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Re: Two Hands Two Feet
« Reply #1627 on: March 28, 2018, 08:40:10 pm »
+1
Quote from: Coges on March 28, 2018, 06:16:47 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

picturing that is kind of weird. lol!!
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Coges

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Re: Two Hands Two Feet
« Reply #1628 on: April 02, 2018, 07:41:33 pm »
+1
Quote from: adarqui on March 28, 2018, 08:40:10 pm
Quote from: Coges on March 28, 2018, 06:16:47 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

picturing that is kind of weird. lol!!

It's funny to think that you can sit there and watch someone cry for half an hour and not do anything about it but that's the beauty of parenting haha.
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Coges

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Re: Two Hands Two Feet
« Reply #1629 on: April 02, 2018, 07:49:57 pm »
+2
29/03/18

90 mins hapkido class. Not as intensive as usual which was ok. I had dead legs anyway so that was a good thing.

Rested Good Friday, Easter Saturday and Sunday. No particular reason outside of being lazy and enjoying Easter eggs.

02/04/18

Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch, hanging scap retractions

Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Deadlifts- bar x 8, 60 x 5, 90 x 3, 110 x 5

Stretching- long lunge hip flexor & hamstring, adductor & piriformis

03/04/2018

Swim- 500m
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Coges

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Re: Two Hands Two Feet
« Reply #1630 on: April 04, 2018, 01:11:48 am »
+1
04/04/18

Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch,

Wide Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Nordic curl (beginner progression)- bw x 5, 5, 5
Bulgarian Split Squat- bw x 5, +20kg x 5, +40kg x 5

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Stretching- weighted tailor pose, long lunge and pancake
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Coges

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Re: Two Hands Two Feet
« Reply #1631 on: April 08, 2018, 09:29:33 pm »
+3
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good. 

Edit- Me coming out of a swim I had no business being in haha

« Last Edit: April 10, 2018, 07:02:10 pm by Coges »
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adarqui

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Re: Two Hands Two Feet
« Reply #1632 on: April 09, 2018, 03:16:01 pm »
+1
Quote from: Coges on April 08, 2018, 09:29:33 pm
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good.

pretty cool man. :highfive:

should post that photo in here, it's dope.

 :ibrunning: :ibcycling: :ibswimming: <-- need swimming gif/icon
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Coges

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Re: Two Hands Two Feet
« Reply #1633 on: April 10, 2018, 07:01:34 pm »
+1
Quote from: adarqui on April 09, 2018, 03:16:01 pm
Quote from: Coges on April 08, 2018, 09:29:33 pm
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good.

pretty cool man. :highfive:

should post that photo in here, it's dope.

 :ibrunning: :ibcycling: :ibswimming: <-- need swimming gif/icon

Thanks man. Fixed.
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Coges

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Re: Two Hands Two Feet
« Reply #1634 on: April 12, 2018, 10:46:14 pm »
+2
Have been battling a cold the last couple of weeks and decided to take a few days off earlier this week to help get over it. Pretty much all good now.

11/04/18

Played mixed netball. This looks to be a semi permanent thing now. Will likely play every week unless work interferes. It's a less physical game than I'd like to be playing but it's social with my wife and some friends to it is what it is. I end up playing in defence and do plenty of jumps which I don't do anywhere else so there's that.

12/04/18

90 mins hapkido class. Both instructors were crook so I ended up taking the class. This was great as I didn't end up doing as much work but also sucked as I didn't end up doing as much work.

13/04/18

Finally back in the gym.

Warm Up-
5 min rower
pec and lat stretches

Ring Push Ups- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8
Calf Stretch x 60s between sets

Dips- bw x 5, 5, 5
Scap Pull Ups x 8, 8, 8

Split stance good morning- dowel x 10, 10
J Curl- 10kg x 10, 10

Cuban rotations- dowel x 10, 10
Banded scap pull downs x 10, 10

Stretching- HF & lunge hamstring, piriformis, pec & lat
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