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adarqui

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Re: Two Hands Two Feet
« Reply #1575 on: January 24, 2018, 11:40:23 am »
0
Quote from: Coges on January 23, 2018, 09:47:13 pm
24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.
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Coges

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Re: Two Hands Two Feet
« Reply #1576 on: January 24, 2018, 03:42:30 pm »
+1
Quote from: adarqui on January 24, 2018, 11:40:23 am
Quote from: Coges on January 23, 2018, 09:47:13 pm
24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.

Agree with you. Maybe 10% of my running will be faster. Strides/Fartlek/intervals or something like that. Want to avoid the track type workouts for the moment though.

*Edit- The run I did yesterday was at a super easy pace. Going to get an HR strap for my Garmin so I can track it more accurately but I would think I will be running similar and longer distances at 5 min pace at the same level of effort within a couple of months. That's the goal anyway.
« Last Edit: January 24, 2018, 06:30:39 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1577 on: January 26, 2018, 06:07:05 am »
0
25/01/18
AM Cardio

40 mins on bike trainer. Easy ride keeping HR around and below 138.

PM- Hapkido

First class since before hurting hand in August last year. 2 hours in 30+ degree heat. Was awesome. Body pulled through really well too. We got through some fast paced techniques which are hard on the shoulders and wrists and I came out pretty damn well. Sore but well.

26/01/18
Strength session 75%

Didn't really want to train after training last night but forced myself to get something done.

Mild warm up

Squats- bar x 10, 60 x 3, 85 x 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Deadlift- 60 x 5, 90 x 3, 110 x 5

Circuit of curls, banded tricep pushdown and front plate shoulder raise.

Felt pretty good to finish. Only did one set of squats though but I'm running for an hour tomorrow so wanted to go conservative.
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Coges

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Re: Two Hands Two Feet
« Reply #1578 on: January 27, 2018, 06:47:55 am »
+1
27/01/18
Cardio

Did the MAF (Maximum Aerobic Function) test today as a starting point for some lower HR training. My MAF is 138 so I needed to run 5k with my HR as close to that level as possible. Not a great day for it today as it was 33 degrees with huge 90+% humidity but still got it done. As you can see from the link below I started at 6:30 pace and the last km was at 8:48 pace. To be fair to myself my HR was around 120 after walking a couple of laps of the track given the heat but at least it's a starting point. Will do this once a month to retest where I'm at and make sure I'm improving.

https://www.strava.com/activities/1377287978.
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vag

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Re: Two Hands Two Feet
« Reply #1579 on: January 29, 2018, 03:25:26 am »
+1
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Coges

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Re: Two Hands Two Feet
« Reply #1580 on: January 29, 2018, 03:45:39 am »
0
Quote from: vag on January 29, 2018, 03:25:26 am
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!

No probs. I like that it's repeatable as well. One of the other things that I'm taking out of it is running for time as opposed to distance. Especially if you're adhering to a specific heart rate.
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Coges

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Re: Two Hands Two Feet
« Reply #1581 on: January 31, 2018, 06:05:48 pm »
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Have missed a few days this week. Heat over the weekend just fucked me. Not only that it was repeatedly 35-40 during the day but that for a few nights in a row it didn't get below 25-30. That and working a few nights this week haven't helped.

31/01/18
Cardio

Filled in for my brother in laws netball team again. Played Goal Attack and did a fair bit of running. Good for a run but a frustrating game nonetheless.

01/02/2018- 5am
Strength Session 85%

Decent warm up- 5 min walking, Hip flexor, lat and pec stretches, offset KB squat

Squats-
bar x 10, 60 x 5, 80 x 1, 90 x ,5 5

Bench-
bar x 10, 40 x 5, 60 x 3, 72.5 x 5, 5

Cable Rows-
140lbs x 10, 10

Feel like I've been phoning it in lately. I turned up this morning which was great but there wasn't a lot of effort put into training. It was fucking early and I was sore from last night's game but they're pretty poor excuses. I seem to be getting ok results but my last 3-4 weeks have been like this. Part of me thinks I'm just not excited with the training I've set myself and the other part of me tells myself to suck it up and come better prepared - better sleep, better nutrition, etc. I'm onto 95% week next week and then testing after that. Will definitely complete those two weeks and then may change it up as I alluded to in a previous post.
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Coges

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Re: Two Hands Two Feet
« Reply #1582 on: February 04, 2018, 08:16:48 pm »
0
03/02/18
Cardio

Run time. Wanted to run for 30 mins at 138 HR. Stupidly ran my watch for the entire session including my 10 min warm up and 10 min cool down so any data I got was useless. The entire thing listed at 7:55 pace or something like that which included about 15 minutes of walking. Will separate them out next time.

Plan for runs going forward is 2 x 20-40 min runs during the week and a 60-90 min run on the weekend. Cycling will be a couple of longer sessions and swimming will be 2-3 x 30 mins if I can make it to the pool that often.
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Coges

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Re: Two Hands Two Feet
« Reply #1583 on: February 05, 2018, 12:37:32 am »
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05/02/18

Lunchtime- Cardio

4.09km @ 7:19min/km.

Fucking hard to keep my HR at or under 138. Especially in the heat. The good side of that is there's plenty of room for improvement. The first k is around 6:30 pace and it deteriorates from there. Figuring there should be some steady improvement in the next 4-6 weeks. Well, I'm hoping anyway.

PM- Strength Session- 95%

Quickish warm up

Squat- bar x 10, 60 x 4, 80 x 2, 100 x 3, 3, 3 (oly shoes and knee sleeves)

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 3, 3, 3

Pull Ups- bw x 5, 5, 5

Squats felt so good. Had more in me both for weight and reps. It's pleasing and I feel like I'm back near my old level where I could be squatting 130-140 within a month or so if I wanted to. I get to test next week so will get a good idea of exactly where I am. Hoping for a 130 single.

I'm also going back to training weights in the PM. The results are just so much better that way. Not only do I feel stronger but I feel like I'm less likely to hurt myself that way too. Will do all my cardio in the AM or at lunch during the week and then whenever on the weekend.
« Last Edit: February 05, 2018, 09:13:13 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1584 on: February 06, 2018, 06:09:00 am »
0
06/02/18

Missed a bike trainer session this morning.

Hapkido class tonight. Was pretty warm so easily warmed up. Worked a lot of technique so not a hugely physical class but still great to be back into it.
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Coges

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Re: Two Hands Two Feet
« Reply #1585 on: February 07, 2018, 05:49:26 pm »
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07/02/18
Strength Session 95%

Was meant to have another session at the same weights and sets as Monday. Was super warm and I was filling in for my brother in laws netball team an hour or so later so decided to do some singles.

Squat-
bar x 10, 60 x 3, 80 x 1, 100 x 1, 110 x 1, 120 x 1, 130 x 1

Bench-
bar x 10, 40 x 5, 60 x 1, 80 x 1, 85 x 1, 90 x 1, 95 x 1 (equal PR)

Squats weren't too bad tonight. 130 wasn't a grinder either so that's positive but 110 and 120 were much nicer and smoother. Haven't squatted that heavy in a considerable amount of time. Bench was interesting. On the video it looks so easy which it wasn't. I was meant to test my maxes next week which I still will do. Will then take a week off and start again.

Potential stupid comment alert: What I'm doing now really seems to be working really well but I feel like I need to change it up. Elbows are taking a beating from benching 3x per week. Upper body is also lagging in size due to the lack of overall volume I'm doing. Also, it's pretty stale doing the same thing each and every time I step into the gym. There are things I need to be working on that probably deserve my attention more than what I'm currently doing.

Cardio

Played 40 mins of netball. Fitness is so much better than what it was and I cruised through this game no problems. Also, part of me loves playing netball because they rarely see people jump so even the most mediocre jumps like mine are super impressive to them. Even had one of the other team comment about how "huge" I was which is certainly not the case haha.
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Coges

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Re: Two Hands Two Feet
« Reply #1586 on: February 11, 2018, 06:03:55 pm »
+2
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.
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LBSS

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Re: Two Hands Two Feet
« Reply #1587 on: February 12, 2018, 12:05:35 am »
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i've been surfing exactly once, last summer, and can confirm the "pure bliss" feeling from the one or maaaybe two times i managed to really stand up and ride a wave for a little bit. also that shit is absolutely exhausting and i was super dehydrated afterward.

w/r/t wanting to mix it up, only thing in there that suggest you might want to try something different is "elbows taking a beating." otherwise if you're making progress, keep riding it out until that slows down. if you're worried about your elbows then yeah, maybe try something else. my $0.02 on the matter.
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adarqui

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Re: Two Hands Two Feet
« Reply #1588 on: February 12, 2018, 10:42:47 am »
+1
Quote from: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.
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Coges

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Re: Two Hands Two Feet
« Reply #1589 on: February 12, 2018, 05:36:36 pm »
+1
Quote from: adarqui on February 12, 2018, 10:42:47 am
Quote from: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

Yeah it's pretty cool data to have. Kind of looks like I just ran around in the shallows for 45 mins tho haha.

Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times. It's one of the benefits of getting fitter though is to be able to get around in the surf without too much hassle. I didn't have to battle too much but it's still nice to not be struggling for breath after a hard paddle out.

I was using an 8"1 board so pretty easy to get up on. I have other boards but half the fun of surfing is actually catching waves.
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