Pull ups, dips, stair repeats, again and again



  • June 16 swam 1600m nonstop in 40 minutes. I can cut 2-3 minutes off that time with a bit more effort at the turns. Pleased, another PB.



  • June 18 bike 32 minutes HB 145-150 range, good effort. Also 10 minutes treadmill @ 12km/hr

    June 19 swam sprints with small rests-about 15 deep breaths

    10 pull ups then 25m X10
    10 pull ups then 50m X7
    10 pull ups then 25mX10

    June 21 hiked on hill to a river=30 minutes each way fair speed not max.

    evening at pool did treadmill 17 minutes including 7X 45 seconds @ 14-15km/hr

    followed by 14X25m kicking virtually non-stop.

    June 23 swam another PB, 1800m non stop. Was tired from a long busy day, so my time for 1600m was a little under 39 minutes (1 minute quicker than last time), then finished in 43 minutes. Followed by 12 minutes on treadmill, 1 minute slow, then 50 seconds @ 14km/hr repeated 6 times.



  • I've had a sore back for a month, think due to the recumbent bike, but maybe tight back due to swimming. Definitely need a lot of stretching for legs, hips.

    June 25 Swim sprints for 900m, plus 15 minutes on treadmill (5 minutes warm up, intervals after that)

    June 26, June 27, June 28 hiking and hill sprints and pull ups every day with different friends, tight calves by end. Lots of running.

    rested 3 days as had overdone the exercise

    July 2 swim sprints...2050m (25m indoor pool) in 40-55 seconds with same rests. Also, treadmill 6 minute warm up @ 10k then 615km for 50 seconds.

    July 4 short workout-run for weight loss, stretched. treadmill 10 minutes @ 12km speed, then 5 intervals at 16km/hr for about 50 seconds.

    My weight is now ranging 91.5-93 which is down from 95-97 when I started all this. Aiming for 85 or under. Still plenty of fat to come off before am ripped.

    Enjoying running now and hope when low 80s and more flexible, I can get some decent speed back.



  • woohoo, July10
    PB, 2,000m swim non stop...could have gone on too. 47 1/2 minutes at consistent 12 minutes per 500/

    July 6 was hill hike before dark with plenty of running, plus 10 minutes of pull ups doing max then 30 seconds rest. Total time about 80 minutes. Went to the river in the morning. Tender calves and arms after all that.

    July 8 was easy session, stretching and a little kicking and swimming.



  • July 11
    Did a short workout late tonight on treadmill then good leg stretches.
    15 minutes at 12km speed as warm up then
    5* 1 minute intervals at 16km speed.

    Can go faster but want to lose 2 kg more before I up the intensity.



  • July 12
    Hard hike with friend for about 80 minutes with plenty of running too. Only a few pull ups at the end.

    July 13
    Wasn't satisfied with yesterday so went up the hill in the dark (there are lamps).
    Sprinted top speed up 50 steps 5 times, then max pull ups.
    Sprinted top speed up 50 steps 3 times, then max pull ups.
    Sprinted top speed up 50 steps 2 times, then max pull ups.

    Also got an insect bite just above my ankle but thought nothing of it at the time.

    For the next 2 days thought had mild ankle strain. It improved and recovered by Saturday, I think it was swelling caused by the insect bite, since it was directly under the bite, and the last day the swelling had reduced to a hard circular area under the skin.

    July 15/16/17
    3 nights of 800m and pull ups. Swam 200m at good pace, then immediately did 5 pull ups, repeated etc. Did 50m of 4 strokes per breath, then 50m of 2 or 4 strokes per breath...definitely improving fitness there.

    July 18
    My ankle felt good so I did treadmill. 15 minutes @ 13km/hr. Followed by some 40 second intervals @ 17km/hr.
    I can go quicker on the sprints, but need lose more fat for the longer running. Aiming for 5km in under 20 minutes on the treadmill. Maybe September or October if injury free. Want to be around 85kg before I run outside. 5-6kg to go....

    July 19.
    Up hill for 9 hill runs non stop. Stopped when felt dizzy.



  • Tuesday
    Swam 2000m in 48minutes non stop. Was a bit weary from the hiking and working all day, and breathing wasn't going right-especially as I was trying to do more 4 stroke breathing. Had to put feet down and cough about 10 times....

    DOMS in legs for 3 days, but Thursday
    on treadmill, 11 minutes till stitch stopped me, 4 minutes at 14km, 7 mintues at 13km/hr
    Then, 7X 30 second repeats at 18km/hr, with 45 second rests.

    Weight this morning was 89.2....still plenty of fat to come off though.



  • this is awesome



  • @Wairau said in Pull ups, dips, stair repeats, again and again:

    this is awesome

    F'ing awesome! Check out pigeon toed right leg. Not great for knee?



  • @pakman His comment was that he didn't do much running training before this. Yeah, right. He's running at about 20k/hr @ 97kg, for 5 minutes. As far as his form, plenty to improve, but his strength and determination is excellent.
    I have a long way to go to match him. But I'm almost 50. Bones, what should I be aiming for @ 50?



  • @Wairau two chicks at the same time.



  • @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau two chicks at the same time.

    What, one on each shoulder when doing stair repeats? 100kg each?



  • @Wairau said in Pull ups, dips, stair repeats, again and again:

    @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau two chicks at the same time.

    What, one on each shoulder when doing stair repeats? 100kg each?

    Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.



  • @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau said in Pull ups, dips, stair repeats, again and again:

    @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau two chicks at the same time.

    What, one on each shoulder when doing stair repeats? 100kg each?

    Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.

    Nah, chicks dig a guy who can run a 20 minute 5k and do 15 straight pull ups. You see your problem?



  • @Wairau said in Pull ups, dips, stair repeats, again and again:

    @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau said in Pull ups, dips, stair repeats, again and again:

    @Bones said in Pull ups, dips, stair repeats, again and again:

    @Wairau two chicks at the same time.

    What, one on each shoulder when doing stair repeats? 100kg each?

    Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.

    Nah, chicks dig a guy who can run a 20 minute 5k and do 15 straight pull ups. You see your problem?

    Well the kind of chicks that'd double up on a dude like me do.



  • Back on topic:

    I am interested whether I can get my running speed up to a good pace solely using short HIT treadmill workouts.
    PLUS losing weight, regular swimming, and a weekly 1 hour 20 minute all out hike/run on Sundays. I'm old and not flexible.....
    I don't want to be doing long runs on the road.....

    So far the signs are looking promising. I've got plenty of untapped speed left, even at 18km on the treadmill, just need more fitness and cut 5kg more.

    EDIT: For curiousity searched for 50-54 age group results for 5km, and found this:
    https://canadarunningseries.com/results/2019/stwm/stwm-5k-all-10-28-2019.htm
    Scotiabank Toronto Waterfront Marathon- 5km
    October 20, 2019
    Toronto, ON
    Place: 50 00:19:14 20636 Gianni Casati Toronto M50-54 40 / 2656 1 / 138 00:19:16

    So I'd be very happy to achieve 20 minutes on the treadmill as first aim.



  • Friday:
    Swam 700m warm-up then 8*100m @ 2-2.10minutes = 1500m. No pull ups as slight strain in forearm from previous pull ups
    Also 11 minutes on treadmill, 4@ 14km, 7 @ 13km. No bounce in legs after two days of that!

    Sunday 75 minute hiking, running workout in the hills with friend. We did fast hiking, 300m intervals down and up no rest*6 on slight incline, over 10 hill repeats at different places. Sweat lost, about 1.2kg.
    Very sore legs now.



  • calves very tender, resting from treadmill till Saturday longer hill run.
    Weight 88-89kg right now.
    Swam 2000m non stop, about 47 1/2 minutes. Would like to get to under 46 minutes so will have to push harder.



  • Tuesday was 2k
    Thursday
    Pull up bar, did 12, 10, 8 all good form. Could have done 14 if tried a little more.
    Swam 700m easy warmup then 5*100m faster, about 1.50-1.55

    Saturday
    easy walk up the hill before dark
    Swam at night, 500m easy warm up outdoor pool 50m
    then 5*50m sprints inside 25m pool, times were 42, 45, 47, 47, 49 seconds. I think I can get to 38, maybe 35, with a few months more practice, definitely fitter now. Every rep was done on 4 stroke breaths all the way.



  • I achieved my pull up target with ease, and have started doing dips now that my weight is on 87 and going down....did 3/3/4 full range tonight.
    I achieved my swimming target with ease.
    I have not done the kicking enough.
    I need to put more effort on hill repeats.

    Soon will do more muscle building stuff, once lose another 4-5kg, and am making lot of effort to improve my food intake in August.



  • Sunday some hill hiking with a friend
    Monday wanted more on the legs so went up for 10 hill repeats plus the 10 minute fast walk up and jog down = 40minutes
    Tuesday 2000m swim non stop, under 47 minutes. Getting a little faster with a little improved catching, but as a result was snaking so need to dedicate a while for drill s, maybe in Sept-December



  • started using a food tracker, and I see have much work to do to improve the diet more.
    2020 08 06 food tracker for sharing.jpg
    Went for a 80 minute hill running circuit yesterday, well we had extra 15 minutes for stopping, but the 80 minutes was at a decent speed. Good fun. At peak fitness I have done same circuit in 60 minutes, but reckon I can do 70 minutes at present fitness. Mainly, calves are weak for running so I need to condition them more.



  • Sat-30 minute easy treadmill and easy swim.
    Sunday 20 minutes hill sprints then dips-7 full down, then 3 sets of 10 cheating.
    Monday 30 minute easy treadmill and easy swim.

    So, I have done 2 runs on the treadmill at 7.5km/hr speed for 30 minutes, aiming for HB under 140, zone 2...I will fully test my max when I get a good HB monitor, currently researching them (want a watch and strap combo). ..any suggestions? I'm thinking of the Polar Vantage V GPS

    Focusing improving running style while running slow.

    Will keep doing the easy runs, following zone 2 plus long hill run, hill sprints, and interval session on treadmill of 10X 30 seconds at 20km/hr.

    Also bought a snorkel, paddles, and ordered some fins. Also bought bands to help me increase reps of dips and pull ups.


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