TR vs the future
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<p>Did a workout last night which included front squats, first time in a few months I have done some of them, legs feeling it today (that great feeling you get when you know you have had a good workout)</p>
<p> </p>
<p>So, I then decded to go for a run tonight, felt pretty good (sore legs included) if not a little bloated after dinner.</p>
<p> </p>
<p>Kilometre Time Change Avg Pace<br>
1 *Fastest 4:02 -- <strong>4'02"/km</strong> :)<br>
2 8:50 + 0:46 (-20%) 4'48"/km<br>
3 14:25 + 0:47 (-17%) 5'35"/km<br>
4 20:42 + 0:42 (-13%)<strong> 6'17"/km</strong> :(<br>
5 25:57 - 1:02 (16%) 5'15"/km</p>
<p> </p>
<p>Banged out another PB on the 1st km, hugely slow 4th km, but the 2.5-3.5km mark there is a hill as I turn to run back and after heading out quick, the hill farked me up!</p>
<p> </p>
<p>edit - just noticed even the Nike + thingee tells me I need to pace myself better!! haha</p>
<p> </p>
<p>Looking at getting a Heart Rate monitor to go with the watch also, but about $100, and not sure if I need it just yet...</p> -
<p>Hung a right out of my gate this week which means I start off on an uphill part, so furst km was much slower, then I ran down a no exit road, but the end was shorter than I expected so ran off down another one, end result not quite my 5km run.</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1 4:42 -- 4'42"/km</div>
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<div>2 9:51 <span>+ 0:27 (-10%)</span> 5'09"/km</div>
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<div>3 14:53 <span>- 0:07 (2%)</span> 5'02"/km</div>
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<div>4 20:27 <span>+ 0:32 (-11%)</span> 5'34"/km</div>
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<p> </p>
<p>Despite what the above shows, my average for the 4.7km was 4.59/km (which is about 10sec/km quicker than my ave) as I ran the final 7-800 at around 4.15/km, while slightly down hill, everythign felt like it was into a stiff headwind!!</p>
<p> </p>
<p>[attachment=1673:Capture.JPG]</p> -
<p>was a bit busy yesterday and wasnt up for a run last night so went today, in the wind and rain...</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1*Fastest 4:23 -- 4'23"/km</div>
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<div>2 9:10 <span>+ 0:24 (-10%)</span> 4'47"/km</div>
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<div>3 14:24 <span>+ 0:27 (-10%)</span> 5'14"/km</div>
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<div>4 19:48 <span>+ 0:10 (-4%)</span> 5'24"/km</div>
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<div>5 24:41 <span>- 0:31 (9%)</span> 4'53"/km</div>
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<p> </p>
<p>My best 5km time and therefore my best ave pace of 4.56, which is 11sec quicker than my overall ave per km (5.07) for my total of 31.75km</p> -
Last km sucked today, into a strong wind with rain, and it is a slight incline too...sapped the energy so I couldn't sprint the last 100 to my drive as I try to do, but making progress in the right way.
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<p>Deadlifts, skull crushers, upright rows, spiderman press ups, mountain climbers - 5 rounds, sweat was pouring by the end.</p>
<p> </p>
<p>Also went for 3.7km walk with TR Jnr, my brother and neice through the bush, very leisurely pace obviously but still got a good sweat up, although some of that heat still from morning workout.</p> -
<p>Went to go for a run Thursday, but TR Jnr on his bike was going too slow, so I ended up heading home, so was only a 2.5km one.</p>
<p> </p>
<p>Also did a 3.5km walk on Wednesday, so is dealing to my overall ave pace....out from 5.07 to 6.45 mins/km</p>
<p> </p>
<p>Did a light workout this morning (single leg squats, standing military press,assisted pull ups, good mornings, straight bar curls)</p>
<p> </p>
<p>Then I decided to go for a run this afternoon, up the bush tracks I used to do weekly, but havent for over a year.</p>
<p> </p>
<p>Man, was it hard! So much harder than road running!</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1 *Fastest 6:21 -- 6'21"/km</div>
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<div>2 18:00 <span>+ 5:18 (-84%)</span> 11'39"/km</div>
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<div>3 26:31 <span>- 3:08 (26%)</span> 8'31"/km</div>
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<div>4 33:05 <span>- 1:57 (22%)</span> 6'34"/km</div>
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<div>Last km was hard as the quads were really burning from the squats this morning!</div>
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<p>man my calves and hip flexors were tight today, so what better way to loosen them up, a nice easy run!</p>
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<p>Alright in theory, but once out there I wanted to push myself, which I did for the first 3 km, but I struggled from 3-5km, particularly the hills where it just seemed the wind was in my face, again!! More annoying is that I thought I was gonna do 6km, and pushed it at around 4.25km/min for the last km, but turns out despite turning at 3km, I took the inside track and finished 5.93 so doesnt record the km data for the last bit, the attachment shows the quickest pace of my run at 4.03 which was at the end, 29.52 run, so 4.04 for 930m...:(</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1 *Fastest 4:38 -- 4'38"/km</div>
</div>
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<div>2 9:24 <span>+ 0:08 (-3%)</span> 4'46"/km</div>
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<div>3 14:24 <span>+ 0:14 (-5%)</span> 5'00"/km</div>
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<div>4 19:49 <span>+ 0:25 (-9%)</span> 5'25"/km</div>
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<div>5 25:48 <span>+ 0:34 (-11%)</span> 5'59"/km</div>
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<p> </p>
<p>[attachment=1676:Capture.JPG]</p> -
<p>haha, I didnt realise it until after I had ended the run on my watch and it put the data on the screen!</p>
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<p>if I had looked at the screen inside the last 50m I woulda seen I was still some ways off 6km, but as I was pushing myself at that time I didnt look at the screen; lesson learnt!</p>
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<p>musta been a hard work out as I still feel slightly nauseous 15 mins after finishing! Sweat pratically leaking off me too!</p>
<p> </p>
<p>Sumo pulls (20) tricep extensions (20) RTW (20) Press ups (20) swiss ball pike?? (10) = 5 rounds of...</p> -
<p>felt bloated running today, and a little lethargic, but managed to keep a reasonable pace, despite TR junior talking not stop and asking me all the way how the gears work on his new bike and me arely able to breathe let alone explain that!! :scratch:</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1*Fastest 4:15 --<strong> 4'15</strong>"/km</div>
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<div>2 8:50 <span>+ 0:20 (-8%)</span> 4'35"/km</div>
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<div>3 14:07 <span>+ 0:42 (-16%)</span> 5'17"/km</div>
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<div>4 19:56 <span>+ 0:32 (-11%)</span> 5'49"/km</div>
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<div>5 24:55 <span>- 0:50 (14%)</span> 4'59"/km (didnt quite have anything left to push it as much as I usually do)</div>
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<div>For some reason the Nike system stil only records my quickest km as 4.25, despite me doing a full km quicker a couple of other times.</div>
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<p>ran up the mountain today;</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1 6:47 -- 6'47"/km</div>
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<div>2 20:13 <span>+ 6:39 (-99%)</span> 13'26"/km</div>
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<div>3 27:37 <span>- 6:02 (44%)</span> 7'24"/km</div>
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<div>4 *Fastest 33:05 <span>- 1:56 (26%)</span> 5'28"/km</div>
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<p>Oddly, despite feeling like I am running at a good pace (a couple of times a cracking pace) I am clearly not...obviously km #2 is all steep uphill and steps</p> -
<p>new fave exercise...sumo pulls</p>
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<p>They are hard work, not too disimilar to burpees in that they use so many muscles; 5 sets of 20 in my 'circuit' with only 30kg kills me!</p>
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<p>Sumo pulls, dips, one arm DB rows, ex bar curls, knee raises* = x 5</p>
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<p>*knee raises, prob have a proper name, but in press up position and jump knees forward to chest and extend back to press up position.</p> -
<p>Using a barbell, you have your legs slightly wider than deadlift, have your hands closer on the bar, go down into squat position and then left up like deadlift but 'explode' upwards lifting bar to chin like upright rows and also extend up on a calf raise at top too.</p>
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<p>edit; Think they might be called sumo high pulls...these ones dont do the calf raise at the top</p>
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<p>[media] -
<p>Be careful to keep your lumber curve on that exercise, on the way down too. Hurt my back pretty good when I got tired doing that exercise. It's also pretty disliked for what it does to your shoulders.</p>
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<p>(Just an FYI, it's one of those controversial exercises that Crossfit keeps programming)</p>
