Author Topic: Two Hands Two Feet (Read 819127 times)

adarqui · « **Reply #1590 on:** February 12, 2018, 07:37:51 pm »

Quote from: Coges on February 12, 2018, 05:36:36 pm

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.

ya it does!! I had that thought, LMFAO!

Quote

Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times.

haha. ya it's rough. only thing you have to worry about other than face planting or falling backwards, is jelly fish washing up. no sharks and such tho, so I enjoyed it.

Quote

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.

ah nice!

Coges · « **Reply #1591 on:** February 14, 2018, 02:52:58 am »

Had a complete ego driven fail yesterday. Body felt a bit banged up my surf on the weekend which is usually the way when I haven't done it for a while. Lower back, hips, adductors, etc. All felt like crap. Add to that a few poor nights sleep and it wasn't a great recipe. I had planned to test my deadlift max yesterday and even though I felt like crap I went ahead with the plan anyway. Worked up to a 130 single which moved pretty damn quickly. Decided to jump to 150 switching to mixed grip for the first time in forever too. Got it about 3" off the ground twice and bailed. Left hip immediately let me know it was angry and I was kicking myself. Feels better today but still overall feel like crap. Too much coffee and not enough sleep probably not helping. Playing netball again tonight and will get back into it tomorrow.

On a brighter note, I've had 2 beers since Feb 22 and they were both in Australia day which was the 26th. No other alcohol either. While I'm not going completely off it I will save it more for special occasions and the like. No more drinking at home just for the sake of it.

Coges · « **Reply #1592 on:** February 14, 2018, 10:43:29 pm »

15/02/18

Lunchtime run - 23:45

4.11km @ 5:46m/km

No HR strap today. Went a little harder than I wanted to initially and then just let myself run the remainder of it. Pushed a little too hard in certain areas and felt it on the back end. Slightly disappointing but what are you going to do.

Coges · « **Reply #1593 on:** February 15, 2018, 05:41:10 pm »

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

LBSS · « **Reply #1594 on:** February 16, 2018, 04:27:39 am »

Quote from: Coges on February 15, 2018, 05:41:10 pm

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

Coges · « **Reply #1595 on:** February 18, 2018, 10:49:42 pm »

Quote from: LBSS on February 16, 2018, 04:27:39 am

Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.

LBSS · « **Reply #1596 on:** February 19, 2018, 12:39:48 am »

she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

Coges · « **Reply #1597 on:** February 19, 2018, 02:23:16 am »

Quote from: LBSS on February 19, 2018, 12:39:48 am

she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Coges · « **Reply #1598 on:** February 20, 2018, 09:03:00 pm »

20/02/18

Decided to go for a run. Stupidly also ate a sausage followed by come lime and coconut cake with coconut yoghurt on it. Needless to say the run was cut short at about the 3k mark.

Coges · « **Reply #1599 on:** February 21, 2018, 12:49:37 am »

21/02/18

No training today yet. Work has been super busy but might get a bike trainer session in. Did hop on the scales mid afternoon to see 89kgs which is a nice surprise. First time under 90 in a while. 85 is still the long term goal so not too far away now.

adarqui · « **Reply #1600 on:** February 23, 2018, 05:17:32 am »

Quote from: Coges on February 19, 2018, 02:23:16 am

Quote from: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote

Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm

Quote from: LBSS on February 16, 2018, 04:27:39 am
Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.

awesome.

Coges · « **Reply #1601 on:** February 25, 2018, 02:44:36 am »

Quote from: adarqui on February 23, 2018, 05:17:32 am

Quote from: Coges on February 19, 2018, 02:23:16 am
Quote from: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm
Quote from: LBSS on February 16, 2018, 04:27:39 am
Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.

awesome.

Haha she'd probably be fine with you following her. It would probably be good for her to start a log though. Maybe...

Coges · « **Reply #1602 on:** February 25, 2018, 02:55:43 am »

24/02/18

40 min bike trainer- bike computer wasn't working. Just rode for 40 mins and stayed under 135 HR which is pretty easy to do on the bike. Some tightness and in the left knee but I know this is just getting used to the positioning.

25/02/18

AM-
Morning run- 6km in 40:37 @ 6:46/km pace with average HR of 133. Had some serious early spikes in my HR with it getting up over 170 during my warm up. Weird. Stopped for 30s and did some breathing and it was fine after that.

PM-

Hip stretches, glute bridge, thoracic bridge

10 min
Crow stand - 3 x 5-10s
Glute Bridge- 3 x 10

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Seated floor leg lift - 3 x 10s (compression exercise for l/v-sit)

10 min
Tuck front lever - 3 x 10s
Airborne Squat - 3 x 3 each leg
Thoracic bridge - 3 x 3 each side

Cool down- glass of wine

Coges · « **Reply #1603 on:** February 25, 2018, 10:09:17 pm »

26/02/2018

Lunchtime

500m swim. This was harder than expected. 33m pool which is stupid to begin with but just plain hard. Haven't swum in ages so I'm hoping that was the reason.

adarqui · « **Reply #1604 on:** February 27, 2018, 08:43:33 pm »

Quote from: Coges on February 25, 2018, 02:44:36 am

Quote from: adarqui on February 23, 2018, 05:17:32 am
Quote from: Coges on February 19, 2018, 02:23:16 am
Quote from: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm
Quote from: LBSS on February 16, 2018, 04:27:39 am
Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.

awesome.

Haha she'd probably be fine with you following her.

hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.

Quote

It would probably be good for her to start a log though. Maybe...

i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.

also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|

Adarq.org

News:

Author Topic: Two Hands Two Feet (Read 819127 times)

adarqui

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

LBSS

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

LBSS

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

adarqui

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

adarqui

Re: Two Hands Two Feet