TR vs the future
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[quote name='Kea' timestamp='1358743865' post='338759']<br />
well, I'm in base building mode right now, trying to get back to where I was in September-so another 6 weeks of regular repeats, then I'll add the sprinting for speed, once a week. For now, I take all steps 2by2 and run (not jog) down. It's not easy. That's 30 repeats of 150 steps. In an hour. Admittedly cheated a little.<br />
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I think it's mainly mental. You've just got to keep going. I could probably do 2 hours (ha, and then not be able to walk for 2 days)...<br />
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I like the steps I use as some it takes 2 steps running to get to the next one, but some only 1, there is probably only 1 I can do 2 steps in 1 stride...how long in total is the stairs you use? I could probably extend mine by carrying on on a non-step section for 30 or so and then into more steps, but would probably end up too long then?<br />
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I'll push it again this weekend, probably a dozen on the way up and same on the way down, it is the jog/walk back down that I need to work on, as alot are a walk rather than jog, amazing how different it is and rips your lungs open (or more accurately makes them feel like they are half the size as you are sucking for air)<br />
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Had the night off last night as the arms, abs and legs were a bit sore still, having a half day today so will get a workout in this afternoon.<br />
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92.2kg this morning, slowly moving toward my 90kg goal! -
warm up on the punch bag<br />
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100 bench press @ 45kg (give or take 50% of my max for 3+ reps) 100 pull ups (assisted - feet on a platform nutsack height about 2 feet out from vertical) 100 med ball squat thrusters, 2 min plank -
little under 25 mins...obviously it is not just 100 non-stop! Max break is usually 5 or 6 seconds in an exercise (e.g in the bench first go was 30 reps, sat up, lay back down, next lot of reps until pain) <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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last 12 reps on the bench were 2 lots of 6...i do rest for a minute or 2 between exercises though -
[quote name='taniwharugby' timestamp='1359056510' post='339448']<br />
I like the steps I use as some it takes 2 steps running to get to the next one, but some only 1, there is probably only 1 I can do 2 steps in 1 stride...how long in total is the stairs you use? I could probably extend mine by carrying on on a non-step section for 30 or so and then into more steps, but would probably end up too long then?<br />
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I'll push it again this weekend, probably a dozen on the way up and same on the way down, it is the jog/walk back down that I need to work on, as alot are a walk rather than jog, amazing how different it is and rips your lungs open (or more accurately makes them feel like they are half the size as you are sucking for air)<br />
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Had the night off last night as the arms, abs and legs were a bit sore still, having a half day today so will get a workout in this afternoon.<br />
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92.2kg this morning, slowly moving toward my 90kg goal!<br />
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Good progress eh. If ya like it, why change. Just push harder.<br />
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You could try [s]50[/s]20 in a row on the way back, none on the way up. That way you can race to the top, enjoy a good free hill run, then do some good reps in a row. Just an idea.<br />
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NI'll measure them next time. But, some of them are a stretch/hop, most of them are perfect length (same as in a building). I do it like that as it burns the lungs more, plus builds quad strength, and hopefully helps the knee area.<br />
I jog-run down, first 10 secs slow, but push myself to get down quickly, it's not a rest. SInce I've been trying to race down more, my reps are quicker (18:07 for the first 10 last week)<br />
Doing 2 minute repeats is good for me, a good length. I used to do 240 step repeats, which is obviously longer time (15 in an hour, perhaps), and that's also great for building stamina. These shorter ones are a perfect balance, though.<br />
How long does each of your repeats take?<br />
I think the most important things are keeping up the intensity the whole time (at the top of each (well, not the first 5) my HB is 190-200 in winter, 205-215 in Summer.<br />
Also doing them for longer. When I do 20-30 minutes, it's a piece of piss and I feel a bit dirty at myself. <br />
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If it helps to increase the reps, ask yourself: "What would Richie do?" -
[quote name='Kea' timestamp='1359091203' post='339523']<br />
Good progress eh. If ya like it, why change. Just push harder.<br />
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You could try [s]50[/s]20 in a row on the way back, none on the way up. That way you can race to the top, enjoy a good free hill run, then do some good reps in a row. Just an idea.<br />
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NI'll measure them next time. But, some of them are a stretch/hop, most of them are perfect length (same as in a building). I do it like that as it burns the lungs more, plus builds quad strength, and hopefully helps the knee area.<br />
I jog-run down, first 10 secs slow, but push myself to get down quickly, it's not a rest. SInce I've been trying to race down more, my reps are quicker (18:07 for the first 10 last week)<br />
Doing 2 minute repeats is good for me, a good length. I used to do 240 step repeats, which is obviously longer time (15 in an hour, perhaps), and that's also great for building stamina. These shorter ones are a perfect balance, though.<br />
How long does each of your repeats take?<br />
I think the most important things are keeping up the intensity the whole time (at the top of each (well, not the first 5) my HB is 190-200 in winter, 205-215 in Summer.<br />
Also doing them for longer. When I do 20-30 minutes, it's a piece of piss and I feel a bit dirty at myself.<br />
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If it helps to increase the reps, ask yourself: "What would Richie do?"<br />
[/quote]<br />
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I think each up and down is only about a minute or so? I sprint it as hard as I can to the top and if I [b]jog[/b] down, is about a minute, but as above, at the moment, after the sprint, a few of them I am walking back and even need a rest at the top...but what I like is I consider myself reasonably fit (I can run for over an hour non-stop at a decent pace) yet this kills me, another variation but still a way to kill me <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Once I get these sorted and am happy, I'll find a way to make it harder!<br />
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I must admit the run up and then the steps works me alot harder than the steps on the way down, so might just do them all on the way down.<br />
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I expect if Richie saw me do them, he'd chuck me over his shoulder and do them for me... -
I think you are doing awesome. You probably are noticing your recovery time from short exertions is speeding up. The other benefit of these outdoor workouts is clean air, endorphins, strong cardio-vascular system, no colds/flu. I'm looking forward to reading your report from your next hill sesh.<br />
In time, before Winter, perhaps you can do these for an hour. Just one more comment-I also suffer, but I just keep going-it's in the mind. That 20 is definitely do able for you. You know if Richie were there, you'd speed up, hold your breath whenever passing him the other way...and do 30...<br />
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Heh, I have lots of hill workouts to choose from, lots of ways to torture myself, but I must push myself harder this year. If I can get to a certain level by March, when the weather warms up, then I will. -
oh yeah I know what you mean about the mind...on the runs up the hill I get to the top of a section or the start of the steps and start to walk, and then I think what a lazy cnut I should be running so start again... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I know I need to push myself harder too...<br />
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When I think about where I am now vs where I was when I first started up these tracks, I know I am waaay fitter and more able. -
decided to run up the longer track to see if I could find a better section for the, er stair sprints...I did!<br />
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Is a bit longer, steeper and the configuration of the steps makes it harder!<br />
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19 min to get to the top of the hill 3 mins back to the section for the stair 'sprints'<br />
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The last 15 or so steps are tough, steep and just slightly bigger than a normal stride, but not big enough to take 2 strides per step...had the quads on fire on the first rep!<br />
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Before I started I thought I'd do 15, after 2 I knew I'd only be doing 10, after 8 I almost passed out and a bit of bial in my very, very dry throat...so I walked the next 1 and walked half and ran half of the last 1 to make sure I did 10...SERIOUSLY FARKED!!<br />
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16.20 for the 'sprint' (aka fast jog)<br />
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49.30 for the total run. -
warm up on the punch bag<br />
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100 burpees, 100 (each side) hammer/tyre, 100 skull crushers (20kg) 400 mountain climbers, 1 min plank (feet slightly elevevated)<br />
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As for the burpees, was about 30 in when I thought I shoulda timed the first 50...although the ache in my quads from yesterday I'd be nigh on useless...just for shits and giggles I timed the 2nd 50...3.10 <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
warm up on the punch bag<br />
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100 push ups (triceps were not keen on these as they were still not 100% recovered from sunday, cant recall the last time I struggled so much to do 100 push ups!!) last 20 were in lots of 5 with a 3-4 sec rest<br />
100 squats @ 70kg (reckon I could push this upto maybe 90kg)<br />
not sure what these are called - standing, barbell at waist height, and then lift to full military press postion, anywhoo, 100 of these at 20kg<br />
side planks - 3x30sec each side -
some muscles still a bit sore from prior workouts so didnt do what I wanted...<br />
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warm up on punch bag<br />
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10 mins skipping, 100 deadlifts @60kg, 100each side wood/tyre-choppers 2 min plank with feet on swiss ball (elbows on bench) -
[quote name='NTA' timestamp='1359624480' post='340700']Are your 100 deadlifts one continuous set? Do you have any kind of breaks or get into a rhythm and stick?[/quote]<br />
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Nick I'm guessing its not 1 set. 60kgs isn't a huge weight but trying to do a hundy straight even with that would be an unbelievable effort. <br />
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I've done 100 deads and I staggered it in a few sets 25,20,15 etc trying to have 5-10 secs break in between. -
I do the first set of a decent amount (anywhere between 25-35 without impairing my ability to do the rest while maintaining form...) then usually sets of 10-15. I only put the weight down, stand up flex hands and then start over or turn around have a sip of drink and pick them up again...max of 6 or 7 seconds rest.
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No matter how you break it down 100 reps is still mean as! Normally I go for 10*10 if I'm doing a 100 reps of something - but knocking out 20+ on the first set does give you some great momentum! How are your hands holding up? building some lovely calluses?
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hands are ok, tough hands anyway <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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the bar is old and the grip not as good as it once was. -
[quote name='taniwharugby' timestamp='1359661051' post='340746']hands are ok, tough hands anyway <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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the bar is old and the grip not as good as it once was.[/quote]<br />
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Leave your sex life out of this... -
ran up the mountain today.<br />
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Went up the shorter track (45 sec slower than my best time) and came down to my stair section.<br />
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[quote name='taniwharugby' timestamp='1359171999' post='339679']<br />
[b]The last 15 or so steps are tough, steep and just slightly bigger than a normal stride, but not big enough to take 2 strides per step[/b]...had the quads on fire on the first rep!<br />
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Before I started I thought I'd do 15, after 2 I knew I'd only be doing 10, after 8 I almost passed out and a bit of bial in my very, very dry throat...so I walked the next 1 and walked half and ran half of the last 1 to make sure I did 10...SERIOUSLY FARKED!!<br />
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16.20 for the 'sprint' (aka fast jog)<br />
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49.30 for the total run.<br />
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Was gonna just do 10, but after the 10th, decided to go hard on another, but at least I ran all of them today; 44.37 total run.<br />
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Those last lot of steps are a mission, but man it feels great after I finish!! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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92.1kg this morning...slowly but surely edging toward 90kg!
