TR vs the future
-
5 mins rolling the legs and lower back<br />
<br />
120 ez bar curls<br />
100 KB swings<br />
200 hammer/tyre<br />
200 plank (hand to wall)<br />
100 mountain climbers -
warm up on the punch bag<br />
<br />
100 push ups<br />
100 jump squats<br />
100 KB swings<br />
150 planks - hand to wall<br />
<br />
really struggled tonight, push ups and jump squats, 2 exercises I usually 'cruise' through! -
5.5km run with TR jnr on his bike, same time as last week, which was a surprise as I thought we were bloody slow with TR Jnr in another world most of the way.<br />
<br />
2 rest days now before my run on Saturday, really looking forward to it, in a good nervous way!<br />
<br />
91.3kg this morning. -
Nice work bro - good idea about having a bit of rest before the run. You'll smash it yo!
-
Run today, started off with a bit of cloud but after about 10 mins of running they departed and the sun shone!<br />
<br />
Actual distance is 10.2km.<br />
<br />
Running with my 3 friends we made the mistake of starting in the middle of the pack, meaning by the time we ran to the end of MIlford Beach at a pretty slow pace we were still with the pack and then when traversing the rocks, it got to walking pace.<br />
<br />
At about 4km at a drink station me and one of my friends waited about 40sec for the other 2 to catch, but we got seperated on the next lot of rocks so decided it wasnt worth messing about.<br />
<br />
The last km is flat road running, and I felt damn good as I picked up the pace to keep up with a couple of Harbour players in front of me; 1 hour 5 mins, which wasnt too bad, but I certainly think I coulda hit it in well under and hour, we are thinking of doing at least the 22km one next year.<br />
<br />
I did pick up a massive blister on the instep of my left foot after about 5km soon after I had jumped down into knee deep water to get past a bunch of people (blister fromt he wet socks/shoes, not the jump)<br />
<br />
I think I need to set myself a time target for my 9km run in 2 weeks...<br />
<br />
official time had me as 1.05.17, but my watch said 1.04.40...as they started slightly late I think the official timing started a wee bit early, as I know I didnt actually stop my watch until about 15-20sec after I finished. -
[quote name='taniwharugby' timestamp='1361599034' post='346407']<br />
The last km is flat road running, and I felt damn good as I picked up the pace to keep up with a couple of Harbour players in front of me; 1 hour 5 mins, which wasnt too bad, but I certainly think I coulda hit it in well under and hour, we are thinking of doing at least the 22km one next year.<br />
[/quote]<br />
<br />
mate just sent me the data his GPS watch gave him, and our last km was over 20sec quicker than any other in the run (and I managed to finish about 40sec ahead of him and all of that was the last 2km) -
went for a 5.5km run with TR Jnr last night, on a different route (no hills) 27mins.<br />
<br />
In better news, 90.6kg this morning!! -
[quote name='taniwharugby' timestamp='1361907010' post='347331']<br />
went for a 5.5km run with TR Jnr last night, on a different route (no hills) 27mins.<br />
<br />
In better news, 90.6kg this morning!!<br />
[/quote]<br />
<br />
You'll have to move round in the shower just to get wet !<br />
<br />
Well done dude. -
haha, not quite sure where that came from though, been hovering around 91.5-91.8 recently, so will see if it is one off or I am moving as it is a big drop.<br />
<br />
As for my run this weekend, I have decided I need to finish inside 54 mins for 9kms, although I think <50mins is achievable if I get into the right rhythm and dont need a pit-stop halfway through! -
warm up on the punch bag<br />
<br />
100 squats @70kg<br />
100 hammer/tyre each side<br />
85 45 deg pull ups (weak arse forearms)<br />
20 plank (arm/body rotated and stretched to vertical, probably has a name) 20 plank hand to wall = 3 sets -
[quote name='taniwharugby' timestamp='1361918634' post='347405']<br />
As for my run this weekend, I have decided I need to finish inside 54 mins for 9kms, although I think <50mins is achievable if I get into the right rhythm and dont need a pit-stop halfway through!<br />
[/quote]<br />
<br />
Had my 9km run this morning (actually 9.05km) and pretty stoked to have done it in 45.19 (bloody Far North Hayden finished about a minute ahead of me) although the 3 to go and 2 to go run markers seemed so far apart, as I was at 6km I was 30.30 and then hit the 7 km at 37mins I couldnt believe it took me that long when I was running the same pace (or so I thought)<br />
<br />
Certainly tougher than last weeks longer run where you are forced to walk in parts giving you plenty of recovery time.<br />
<br />
So I did about 5.02 +/- per km, so very happy about that, as this was my pace pretty much each of the 9km, as we did the first 4 at that pace as my mate commented it was a bit quicker than he usually did. Each km will have been at least 20sec quicker than my best one last week -
Well done! That's a good result. Sounds like they cocked up the markers at the wrong end of the race-when people are getting tired.<br />
<br />
I hope to see some more of your hill runs while the weather is still perfect. Ha, since you're in Northland, the weather is probably perfect all year! -
[quote name='Kea' timestamp='1362278192' post='348851']<br />
Well done! That's a good result. Sounds like they cocked up the markers at the wrong end of the race-when people are getting tired.<br />
<br />
I hope to see some more of your hill runs while the weather is still perfect. Ha, since you're in Northland, the weather is probably perfect all year!<br />
[/quote]<br />
<br />
declared a drought here last week!!<br />
<br />
But yeah will get back to my routine this week, although I did spy a pretty mean looking set of steps off the track I ran along today...<br />
<br />
Was nice to do a pretty flat run for once too, to get a guage of my time, and always easier when you have someone in front/behind to chase/stay in front of as well, whereas by yourself it is easy to slip into a comfortable pace that probably isnt quite as much as it should be.<br />
<br />
The guy I ran about half of it with is doing 100km Oxfam walk round Taupo, and he has found some great step spots about for me, although a bit further away than my usual -
here?<br />
<br />
We had a light shower today (for 10 seconds) but I have cracks in my lawn big enough for rats to fall down <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> -
Boom! 89.9kg!!!!<br />
<br />
That is all. -
Well done.<br />
<br />
You bastard.... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='taniwharugby' timestamp='1362425576' post='349278']<br />
Boom! 89.9kg!!!!<br />
<br />
That is all.<br />
[/quote]<br />
<br />
Primo bro!! congrats!!<br />
<br />
<br />
[quote name='NTA' timestamp='1362428555' post='349283']<br />
Well done.<br />
<br />
You bastard.... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
<br />
lol, your turn next NTA!
