TR vs the future
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<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>
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<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>
<p> </p>
<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>
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<div>1 *Fastest 4:38 -- 4'38"/km</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> </p>
<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>
<p> </p>
<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>
<p> </p>
<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> </p>
<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> -
<p>what does it do to your shoulders?</p>
<p> </p>
<p>I 'enjoy' it in that it is tough, luckily I havent experienced any issues (in my 2 workouts...) yet with back or shoulders, but I guess if I am trying to maintain 'form' as well just to complete reps rather than racing the clock?? </p> -
<p>Bulgarian squats suck!</p>
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<p>Am over road running :(</p> -
<p>4.3km run, 36.13mins. Dont quite understand it as I really feel like I am flying along (especially the 1st and on the downhill sections) yet the times say otherwise! At about 1 km I hit the climb, which goes from 20m above sea level to 225m in a little over a km, pace on that section is very slow!</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1 7:15 -- 7'15"/km</div>
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<div>2 20:03 <span>+ 5:33 (-77%)</span> 12'48"/km</div>
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<div>3 28:15 <span>- 4:36 (35%)</span> 8'12"/km</div>
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<div>4 *Fastest 34:13 <span>- 2:14 (27%)</span> 5'58"/km</div>
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<p>Yep, lost the drive for road running, so did a workout yesterday afternoon.</p>
<p> </p>
<p>Deep Squats, sumo pulls, ez bar curls, bb rolls...most of the body pretty sore today!</p>
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<p>Weight seems to have stabilised at 93kg (6kg higher than I was 10 months ago) but not too worried</p>
