Pull ups, dips, stair repeats, again and again
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<p>Drizzly and cool, did:</p>
<p>before hike, pull ups=12, 12 </p>
<p><span style="font-size:14px;">after hike, dips=18, 17</span></p>
<p> </p>
<p><span style="font-size:14px;">hike was 12 times (as always, nonstop) in 22:55, which was splits for each 3 of 5:45/5:40/5:30/6:00 - so I negative split until the last 3. HB was only 195 at finish, so I had some speed left in the tank and could have been +1 minute faster, but legs had no more energy due to yesterday walking a lot, and eating very little.</span></p>
<p><span style="font-size:14px;">weight down to 88kg or so.</span></p> -
<p>Spring's coming along, nicer day today.</p>
<p> </p>
<p>15,12,10 pull ups</p>
<p>15 hill repeats (7 fast @ 1.43 each, 4 slow with stitch @ 2:15 each, 4 good speed@2.0 each), 210 HB at finish, 15 total in 29 minutes, which is good.</p>
<p>15,15 dips</p>
<p>12 pull ups</p>
<p> </p>
<p>all pull ups full hang (1-3 seconds), straight legs, no touch the ground start to finish. On the 15 reps I did 11, then adjusted my grip (just swung a hand space to the left/right) for 2 more, then adjusted my grip for 2 more. I think I could do two more singles adjusting my grip. Still 90kg.</p> -
<p>Saturday, went up late afternoon.</p>
<p>Pull ups: 14/12/12/10...all perfect form</p>
<p>Dips: 15/15/12</p>
<p>Hill repeats, 10 faster than have been lately, although average start due to sluggish legs (first 2 only 1:50 each, last 8 @ 1:45). Total time 17:45.......plus 15 minutes up and down.</p>
<p>HB was 230 or so, and that's being conservative. I counted about 40 in about 10 seconds after sitting down following the last rep. 110 after 90 seconds rest. <span style="font-size:14px;">I pushed hard all the way to the finish. Pleased with that one.</span></p> -
<p>Just felt like a change. Love that area.</p>
<p>Bit sore today, but had a workout.</p>
<p>hill repeats, 10 @ 1:45 each=17:30, kept consistent pace all the way. That's a good speed, although I'll try for under 17 consistently. HB at finish 220+, after 1 minute 125, after 2 minutes 100, 3 minutes 85.</p>
<p>Pull ups-DOMS, so did 10 first, followed by 12.</p> -
<p>Funny, I had similar thoughts too JK! I was a 'shore boy' from age 5-11 (Glenfield). </p>
<p> </p>
<p>Wairau, good stuff on getting out for a workout even with a bit of fatigue. Didn't seem to cause you any hassles with your times!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="421323" data-time="1396212542">
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<p>Funny, I had similar thoughts too JK! I was a 'shore boy' from age 5-11 (Glenfield). </p>
<p> </p>
</div>
</blockquote>
<p> </p>
<p>No shit? I thought your boganess was from Wellington but clearly not</p> -
<p>Yeah bro! Sunnybrae Normal School, Coronation Road, etc, etc</p>
<p> </p>
<p>I got my boganess from living in Paekak and the Kapiti Coast during the grunge era!</p> -
<p>Small world aye! Next we'll hear Wairau grew up in the same area!! </p>
<p> </p>
<p>ha ha I finally found out that 'normal' schools were connected to teacher's college. Always used to wonder wtf was up with that name!</p> -
<p>ha ha when you are a little'un even the small storm drains look pretty big!! </p>
<p> </p>
<p>I think we are doing the 100 pull-up challenge again this weekend so I'll be paying my dues lol.</p> -
<p>Friday afternoon went for a hike run with a mate, up a mountain (big hill) from sea level. Great fun, plenty of stairs and free plus technical running on trails. Midway we did 3 sets of pull ups, bench and dead lifts at a workout area. The bar exercises were light, but the pull ups were 15/11/8 with not long breaks so that's ok.</p>
<p>Saturday afternoon found time to get up my hill close to home, did 10 hill repeats as fast as possible, 17:45, HB 225~ at finish. Then 15/12 dips and 14/12 pull ups.</p> -
<blockquote class='ipsBlockquote' data-author="Wairau" data-cid="421594" data-time="1396363541"><p>No worries JK, that'll be 50 pull ups each of you per post!<br />
Amusing to see the connections. I know it rains all the bl**dy time in Auckland, but it must be a big storm water culvert for my picture to remind you of it.</p></blockquote>
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I've forgotten what rain looks like here in Auckland, never ending summer -
<p>OK, guys, I will do this week. Lots of trees (with some birds and squirrels), views of valley/other hill tops, pull ups are done in two places, one solid and strong bar, other rickety and wobbly, both just the right height for me so at full stretch with flat feet I am 1-2 inches above the ground.</p>
<p> </p>
<p>This week did 10 hill repeats fast, and about 40 pull ups midweek.</p>
<p>Today did 15 hill repeats and 78 pull ups. First 6 hill repeats done fast, @ 1.35 pace, last 9 @ 2 minute pace.</p>
<p>Pull up....78 in 21 minutes: 15/5/5/5/5/5/4/4/4/4/4/3/3/3/3/3/3....only stopped to prevent calluses from ripping. They're white yellow now, but should stay whole. I need to cut/file them down this week.</p>