Let's try again...

NTA

As per RB's thread: 3 km in 14:46 on grass. Feels like such a sprint compared to even 5 km but then I was moving nearly ten percent faster than my longer runs. 
 
No hills to contend with though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Chubby13

It's deffinately an art form to switch between the two. I mix those two distances up with shorter intervals. It's amazing how hard to begin with it is to adjust your speeds. I've had plenty of times I've come back after 3 km feeling far to good, other times I've started to strong in the 5 km and died. Having hills in the workout also makes a massive difference. I found last year that the body responses really well by mixing the distances up. Namely 3, 4 and 5 km runs.

NTA

I think the best thing to do in any run is bust that anaerobic barrier in the first third of the run. I clocked 4:29 for the first km to try and get over the hump that takes me about 2 km for longer runs.

taniwharugby

so when I go out for my runs, the fact I run on the grass verge where possible is slowing me down?? 
 
I felt bloody great after the 11km one I did on the weekend, granted there were some sections where I had no choice but to walk (beACH/ROCKS) but my final km (Road) was just over 5min for a km and I felt I coulda kept going

NTA

Grass is possibly slowing you down, but much better for your joints and stabilisers. I mostly run on concrete because there ain't a lot of grass in among the dog crap and pot holes...

NTA

Gym at work today - hadn't eaten for almost 5 hours beforehand which was probably a mistake, and was already tired from the early start at work this morning. And the late night before it (damn that woman and her salacious needs <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/man_in_love.gif' class='bbc_emoticon' alt=':man_in_love:' />) 
 
[b]Bench Press[/b] 
6 x 40 
10 x 70 
10 x 70 
8 x 70 
I had the trainer spot me for the last set, and got to 8 by myself, with some help on 9 and a lot of help on 10. Getting closer... 
 
[b]Squats[/b] 
6 x 50 
10 x 70 
10 x 70 
10 x 70 
All about technique - really getting in deep while trying to look upwards to hold form. Still feel like I'm pressing through my toes and not my heels, so maybe those toes/nose free squats are worth doing at home a couple of times a week. 
 
[b]Military Press[/b] 
10 x 40 
10 x 45 
10 x 45 
I was already warmed up from bench so screw the 6 rep warmup set. Plus I was running out of energy Astroboy style. Real struggle that last set, using my knee springs to get it up and not quite to lockout. I don't mind not reaching lockout on this as its about the shoulder muscles, not about actually lifting the weight 
 
[b]Deadlift[/b] 
6 x 70 
10 x 110 
10 x 110 
10 x 110 
PT told me afterwards I need to look at my technique - back is "harbour bridging" when I get fatigued. I might have to back the weights off here and get to decent form before working back up. 
 
[b]Chinup[/b]: 6, 5, 3 
 
Having not eaten for so long I was shattered after this. Protein and water thanks garcon.

NTA

Fkn school bingo night tonight. Been sitting here eating snack shit. With all the rain i haven't been able to go for a run. 
 
Weigh in tomorrow. I'm pretty much fucked unless the weather clears up for a 6 am trot.

NTA

Feeling guilty about the snacking so at 2250 hours on a Friday: 
 
5 chin ups 
50kg x 5 military into shrug into deadlift into bent row 
14kg hammer curl x 5 into bicep curl x 5 
20 pushups 
5 pull ups 
20 squats 
20 lunges left then right 
 
 
Circuit 1: 6:07. Lot of micro tears and lactic acid from Thursday's gym session messing with my head. Two minute break 
Circuit 2: 6:12. 
 
That'll do tonight. Got to run tomorrow morning before weigh in if I'm a hope of sub-91

NTA

Ran 7 km in 37:56 this morning. Let's see if I can crap out the difference before getting on the scales...

NTA

I was 91.3 yesterday, but after last night don't hold much hope of any major improvement, so here goes. From last week: 
 
[quote name='NTA' timestamp='1361566351' post='346273'] 
91.1kg, Chest 107, Waist 96, Hips 101. 
[/quote] 
 
91.8 kg, Chest 107, Waist 95, Hips 102 
 
Meh. Time for a day off...

JK

I'm liking you lifting days at the mo NTA. Good compound exercises there so should make some decent strength gains. 
 
Gonna do something similar starting from next week but lower reps

NTA

Getting to the gym on a consistent basis is the problem. At the moment with work and family it's a bit of a struggle to get the hour plus that I need.

NTA

5 km run tonight in 25:30. Best I've done in a while... 
 
Will look to do mainly running this week and try to get two gym sessions in there somewhere with lighter weights. Karate tomorrow night so maybe upper body gym at lunch...

NTA

Ducked into the gym at work on my way out the door. Had to make it quick, light, and skip legs, so I could get to karate on time and with legs intact. 
 
[b]Bench press[/b] 
6 x 40 
10 x 60 
10 x 60 
10 x 60 
 
[b]Military press[/b] 
Some rude fucker grabbed both the rack and the Smith machine so I had to grab one of the preloaded barbells and free stand. fluffybunny. 
10 x 40 
10 x 40 
10 x 40 
 
[b]Chin ups[/b] - 10, 6, 4 
 
[b]Dips[/b] - 6, 5, 5 
 
[b]Pull ups[/b] - 4, 3, 3 
 
Had to run at that point, scoff dinner and a protein shake, and go to karate. Was a good workout tonight - fairly warm, humid, sweaty. 
 
After I got home: 
 
Float 60s, rest 60s 
Float 60s, rest 60s 
Float 60s, rest 60s 
Cat vomits x 12 
Yoga stone and Buddha poses. My boy joined me for some of it - he's into meditation, which is weird for an 8yo kid.

BartMan

mate, when that happens don't ask, just tell the prick, "I'll work in with you", and when he's on one machine, do your thing!

JK

Hadnt thought about using smith machine for my OHP. Have always done it free standing with a barbell. 
 
So whats the weight difference - ie weight of the bar on the smith machine? Just count the plates?

NTA

[quote name='BartMan' timestamp='1362519107' post='349598']mate, when that happens don't ask, just tell the prick, "I'll work in with you", and when he's on one machine, do your thing![/quote] 
 
Would have needed to keep adding, then removing weights. Plus I don't like the Smith.

NTA

Run tonight - 5.06 km in 27:11 followed by a 2.02 km walk in 17:12. Should have really run the whole 7 but I'd just eaten dinner and Mrs TA had to go to the school P&F meeting so time was of the essence. My gut did not enjoy it. 
 
Got home and did some weights for 10 minutes 
Chins x 5 
Arnies @ 14 kg x 10 
Bent row @ 50 kg x 10 
Pull ups x 5 
Pushups x 25 
Rest 1 min 
Repeat

NTA

[quote name='JK' timestamp='1362527460' post='349654']Hadnt thought about using smith machine for my OHP. Have always done it free standing with a barbell. 
 
So whats the weight difference - ie weight of the bar on the smith machine? Just count the plates?[/quote] 
 
Weight of the bar on our rack is standard 20 kg. Weight of the bar on the smith is listed at 15 pounds. 
 
Thing is, if you're not moving thru the vertical plane on the Smith you might be adding more resistance.

NTA

Bike ride tonight for something different - 26.02km in 59:39. Pretty good pace for an old guy on a mountain bike <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
2:17 per km 
Average speed 26.17 km/h

The Silver Fern

Let's try again...