Hi Everyone~
Still no word on how your official runs have been going... =\
Hope everyone's trainings been going well~ This blog seems kinda dead but I'll probably still post on it just to keep my training on track~ ;)
As before i've been focusing tons on speedwork lately..so runs are mostly sprints + recovery intervals...(speed being a relative term...on a competitive level i'm running like a middle aged man for my 5k...:P..though my mile time is okay i guess)...
Total Distance : 16500
Average Speed : 7 mph
Str Work
4800kg of lifts...plus misc body weight work...lifting is fun!...body work...not so fun....
Rest week next week!
Messaged everyone on a run on facebook....message back if interested ya~ ;)
Current Year Targets
sub 5 minute mile (faster then 19.3kph/12mph)
20 minute 5k (15kph/9.3 mph)
Current Status
5:45 minute mile (16.8kph/10.4mph) [ran this about a month ago. Due for a record run in 2 weeks... must...improve time....]
25 minute 5k (12kph/7.46mph) [just ran this record yesterday....time still kinda sucks....must improve!]
Sunday, August 30, 2009
Sunday, August 2, 2009
John : Week 19,20,21
Hi Everyone~
How'd the King of the road + the other runs go?...hope to hear from you guys soon.... :)
Haven't been posting much here since me and ash seem to be the only ones.. :P...though as usual i've been keeping detailed training logs....been focusing on pace for the past couple o weeks...wasn't happy with the pace i kept at for the std charted 10k... =\....also training heavily to get back into the ring (boxing) so tons of explosive strength and str endurance workouts going on in the background....
Total Distance : 18000m (6 runs of varying distances)
Total Time : 96 min
Average Speed : 11.25kph/7 mph
Str work
3000kg lifts...deads...squats...bent and bench presses mostly....just started w/ the side press...it's a bitch....can barely handle 20kg/hand in it...=\....think there are some girls who can handle more...hhahahaha....well at least the rest of the lifts are alright... :)
B.W work...
60 chins
80 squats
60 dips
100 lunges
150 pushups
240 crunches
120 supermen
I'm tired....might take next week easy... :)
How'd the King of the road + the other runs go?...hope to hear from you guys soon.... :)
Haven't been posting much here since me and ash seem to be the only ones.. :P...though as usual i've been keeping detailed training logs....been focusing on pace for the past couple o weeks...wasn't happy with the pace i kept at for the std charted 10k... =\....also training heavily to get back into the ring (boxing) so tons of explosive strength and str endurance workouts going on in the background....
Total Distance : 18000m (6 runs of varying distances)
Total Time : 96 min
Average Speed : 11.25kph/7 mph
Str work
3000kg lifts...deads...squats...bent and bench presses mostly....just started w/ the side press...it's a bitch....can barely handle 20kg/hand in it...=\....think there are some girls who can handle more...hhahahaha....well at least the rest of the lifts are alright... :)
B.W work...
60 chins
80 squats
60 dips
100 lunges
150 pushups
240 crunches
120 supermen
I'm tired....might take next week easy... :)
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