Author Topic: Be positive, Appreciate, Elevate.  (Read 116157 times)

Online Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1515 on: February 20, 2020, 09:25:05 AM »
Beauty day! Are you planning to lean out a bit with the running goals as well?

 That would be a nice bi-product. I'm sure I'll be wanting to focus on my weight in order to improve my times (as well as everything else....the forever fight)
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1516 on: February 22, 2020, 05:20:33 PM »
W1 5K.

Today wraps up my first training week for running a 5k. So far, so good. I'm really liking the 3 days a week, it's not overwhelming.

 I'm really happy with the results of today.

3.11 km in 26:35
Pace 8:35 min/km (-1.24 min/km)
Best pace 4:43 min/km
Avg speed 7.0 km/hr
Max speed 12.7 km/hr
Avg heart rate 146 bpm
Max heart rate 167 bpm
Avg Cadence 167 spm
Max run Cadence 200 spm
avg stride 0.7 m

 Seeing the massive change in my run time was amazing! This came about just from changing my stride length and keeping a consistent pace. This allowed me to run virtually the entire time. I slowed at a couple of points so the end of my run had me right at the gym doors. Speaking of the gym, today was back/bi's day.

 
ONE-ARMED ROWS.
80X20
110X10
140X10
170X5
200X5
230X5
320X5
230X5
230X5
230X5

PULLOVERS
110X20
170X5
230X5
260X5
260X5
260X5

SLDL
135X5
225X5
225X5
225X5

ROPE CABLE CURLS
20X10
40X10
60X5
90X5
100X5
100X5
100X5


(I then managed to modify an abdominal crunch machine to work for bicep work, worked amazingly!)
60x20
60x25
80x10
100x10
130x10
130x10
130x10

Jogged home

FIN


 I'm looking into doing a 5k in June as well as a 5k spartan race in October. We'll see though.


 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1517 on: February 23, 2020, 12:49:48 PM »
W2 5K:

Good Morning (afternoon or evening).

What a great weekend! It's been +5C/+8C and sunshine, just awesome! It's made morning outside meditation super awesome! Not just that but our walks and my running training. I moved my Monday run to today, I just couldn't resist the opportunity to have a run in this nice weather!

Today's training goes as follows;

 Cadence drill.
2.62 km 22:10
Pace 8:27 min/km (-0.08 min/km)
Avg pace 8:27 min/km
Best pace 6:51 min/km
Avg speed 7.1 km/hr
Max speed 8.8 km/hr
Avg heart rate 149 bpm
Max heart rate 164 bpm
Avg run cadence 174 spm
max run cadence 198 spm
avg stride length 0.68 m

 Total run distance: 4km (when the drill ended I was still a ways from the gym, so I continued the run)

 LEGS

SQUATS
BARX10
135X10
225X5
275X5
315X3
315X3

LEG EXTENSIONS
90X20
120X10
150X5
200X5
200X5
200X5

LEG CURLS
100X10
120X5
170X5
170X5
170X5

CALF RAISES
210X15 SS BWX10
210X15 SS BWX10
210X15 SS BWX10 +PARTIALS TO FAILURE

WALK HOME

FIN

 This afternoon I have to head out and help a friend play musical storage units at u-haul. It's gonna be a good time (srs). I hope you're all having a great weekend, filled full of laughter, love, and memorable experiences! Remember to appreciate the small things!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger