JK vs BigRed
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Had an easy week as had a trail event on saturday and wanted to be fresh. Unfortunately I wasn't as a lot going on work and family wise.
Monday - (AM) golf
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work, (PM) short run 6km at 4.26/km then beach swim.
Weds - 1hr gym ride and mobility work
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work,
Friday - nothing
Saturday - RivRam trail run race out at Riverhead. Did the 10km and it was actually only 9.7km (whoops) but great fun in the wet. Super slippery through the clay sections. Ups were a challenge, downs were treacherous. One nasty hill in particular had over 100m elevation gain over about 600m. Ended up 10th overall so pretty happy in a time of 49mins50.
Sunday - 5km walk. Legs feeling OK
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Sun comes up, sun goes down. JK gets a fuck ton of moving and lifting done.
Epic!
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@Paekakboyz said in JK vs BigRed:
Sun comes up, sun goes down. JK gets a fuck ton of moving and lifting done.
Epic!
He’s a machine!
(Gingers are weird like that)
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Almost a month between updates as had 3 weeks in UK, France and Singapore with the family. Didnt do any real exercise other than walk a shitload.
Back in to it mid last week
Weds (AM) - road run - 7.6km @4.34mins/km - great to get the legs moving at pace again
Thurs - gym session in the AM - upper body
Saturday (AM) - mixed road/trail run - 14.5km @4.56mins/km - slower run on a beaut morning with aim of keeping it around 5min/km so happy with that.
Sunday (PM) - 4km walk with the wife -
Back on the regular, well almost.
Monday - (PM) gym and full body type session
Tues - (AM) road run - 10.4km @ 4.43mins/km. Was mainly a jog with a couple of working kms thrown in at a better pace
Weds - (AM) 4km jog but tooo cold and tide was too high so cut it short
Thursday - (AM) gym - full body session again
Saturday - short trail run 6km @ 5.20mins/km. 180m elevation. Nice to get back in the bush. -
Good week
Monday - (AM) easy 7km run @5.00/km (zone 2) of mixed terrain (road, trail, beach)
Tues - (AM) Gym
Weds - (PM) more slow stuff - 11km round Devo @ 5.10/km- again mixed terrain but not a lot of elevation (136m)
Thursday - (AM) Gym
Friday - (PM) 18 holes of golf (counts as a walk right?)
Saturday - (PM) trail blast up at long bay -combination of grass, singletrack dirty, gravel and a wee bit of sealed road. Beaut day to be out and about 10.6km @ 4.41/km. 220m elevation so grade adjusted pace lower at 4.24/km. Really enjoyed it -
Another cracking week. Easier runs but distance up a bit more to 30km now.
Monday - (AM) zone 2 waterfront jog with a mate from work 7.3km run @4.52/km. Didnt stretch well and calves were super tight, and the shins were a bit tender for the next day or so.
Tues - (AM) Gym
Weds - (PM) even slower than monday's effort - 7.1km @5.09/km also waterfront but in the other direction
Thursday - (AM) Gym
Friday - nothing
Saturday - (PM) wet day and was keen to ride in the forest but didn't want to spend hours cleaning the bike so trail run! Kinda just cruised around and went where the feet wanted to go, which was mainly up/down shitty trails that I don't bother riding, as well as some that I do that I knew wouldn't be too bad. 16km at 5.22/km and 380m elevation (GAP was 5mins flat). Felt good. And still felt good this morning. Can see myself in there a fair bit more without the bike.Week ahead will be less running distance but perhaps a bit of speed work. And golf....need some golf.
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Week gone...an easy week
Monday - (AM) zone 2 waterfront jog 6.6km @5.09min/km. Boring as.
Tues - (AM) Gym
Weds - (AM) waterfront the other way but a bit faster 7.8km @4.16min/km pace.
Thursday - (AM) Gym
Friday - (PM) 9 holes
Saturday - (AM) 18 holes, PM short 50min hike/wander with the kids
Sunday - (AM) - 9 holes, then short 7km ride with Emme - first time Ive been on the bike for a while -
Well heres a change.... no more gym! Well not as I have for the past 5 years. Mates closed up his gym so unless I go join somewhere, I am off the weights for a bit. Not a major as havent been enjoying that much lately but would like it as part of an overall balanced fitness regime. Might just be running, riding and pilates for a while....let's see.
Anyway...
Monday - (AM) local jog close to home 8.5km @5.06min/km. Mix of pavement, trails and beach.
Tues - (AM) Gym
Weds - (AM) waterfront CBD run 7.3km @4.41min/km. Super windy but got it done.
Thursday - (AM) Gym
Friday - nothing
Saturday - (PM) Trail run out in the forest. Aim for a couple of hours and ended up running 20k so added a wee bit more to complete a half. 21.1km @5.24min/km and 514m elevation. Grade adjusted pace was sub 5min so that was pleasing. Was 50/50 mix of pine/gravel forest roads and pine/mud trail. Pretty dam slippery in parts - great fun.
Sunday - nothing. Spent 10mins on the foam roller but legs felt pretty good after saturdays effort -
Shite first week without gym! Got sick at back end of the week and noticed it on thursday morning when I wanted to put down some decent pace and there was pretty much nothing there. Will be a quiet week ahead before easing back in to it when I feel right.
Monday (AM) - easy jog 6km@5.13min/km, (PM) Pilates - gee I felt that for a few days
Tuesday (AM) - another easy job 7.3km @5.00
Thurs (AM) - 7.7km@4.24. Plan was to go for a decent blat but wasnt feeling itDone nothing since
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Another week, more running, more golf. Perhaps time to rejoin a gym
Monday - 8.2km run @4.55min/km, Pilates in the PM
Tuesday - 8.1km @ 5.05
Thursday - 6.8km @ 4.50 (some intervals)
Friday - (AM) 5.5km @ 5.20 (tooo cold...is it ok to run in glove or a bit to rapist?). PM 11 holes of golf.
Saturday - 18 holes of golf (9AM, 9 in PM) with a short 90min hike (5.6km / 293m elevation) with the girls in between.
Sunday - had planned a longer trail run but cut my toe somehow in a weird spot and needs some time to heel) -
Pretty much a running week. Not much else. A good focus on slowing down though
Tuesday - 7.6km CBD(foggy&dark) run @5.02min/km
Thurs - Another 7km of fog @ 4.45min/km
Friday - 6km @ 5.49min/km - a garmin suggested workout and perhaps the most boring run of my life
Saturday - 14.6km of local trails. Much more fun. Muddy, wet and just cruising about through the local parks and trails 288m elevation @5.54min/km. All while listening to the AB's vs Fiji. Not bad.Oh I forgot I trialled a new gym on Monday. Had a week pass but I realised within about 5mins that it was shite so plodded my way through a 30min workout then told the staff member that their gym wasnt for me. Havent had a follow up call or email come to think of it, so I must have been fairly convincing.
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Whoops forgot to update yesterday
Monday AM - easy jog 5.15km @ 5.5min/km. PM - Pilates
Tuesday - some intervals work (8x400m / 2mins recovery jog). Overall 7.6km CBD @4.47min/km
Thurs - easy jog 10k @ 5.33min/km
Saturday - short ride on the bike to ensure it still works - 11.7km
Sunday - easy10km coastal run - beach and rocks then back home via the roads - 10km @ 5.28 -
Weekly update
Monday PM - Pilates
Tuesday AM - CBD run - mixed tempo 8.7km @ 4.54min/km
Weds AM - CBD run - base 6.7km @5.23
Thurs - intervals work (2x600m / 2mins recovery jog, 3 x 300m / 2mins recovery). Overall 7.5km @4.57
Friday - 18 holes of golf
Saturday - urban trail run. Such a good local network. 10.8km @5.33 339m elevation. Lovely stuff
Sunday - 2km trail run with Emme checking out interschool course. -
Bit of an average week, ended with some piss poor golf
Monday AM - easy CBD 6.4km jog @5.12 min/km
Tues AM - same but in other direction 6.9km @ 5.11
Weds - did some hill repeats near home - 1.5km warmup, 8 x 150m hill repeats (w 90sec recovery), 1.5km cool down jog home
Thurs AM - CBD run, 10min warmup then 6k are target pace 4.20-4.30min/km, then 10 mins cool on
Fri PM - 9 holes of golf
Sat AM - Short 4km trail pre golf tournament, 18holes in the arvo
Sunday AM - 18 holes golf, well 11 as bailed out as playing shite and toooo slow -
Decent week. Lots of running and good to get some hills back in there.
Monday AM - easy CBD 7.8km jog @5.23 min/km
Tues AM - intervals - 10 mins warmup, 8 x 30seconds on / 90 seconds recovery, 10 mins cool down 7.5km @ 5.03 all up.
Weds - PM did some hills down in Devo while one of the kids had an activity. 7.8km @5.59 but 203m elevation
Thurs AM - CBD run, easy run 6.5km @5.27
Saturday PM - got out in the rain for some local trail. Super techy and great fun. 7.8km @6.59 and 355m elevation
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Another good week
Monday - AM 6.4km CBD @ 4.54min/km, PM- Pilates
Tuesday - AM 6km CBD @ 5.0min/km
Thurs - AM 10.2km CBD @ 4.34min/km (felt good to go a bit quicker), PM- Pilates
Sat - more rainy trails 9.4km @ 5.21min/km 250m elevation. Decent little run, much fun
Sun - 9 holes golf
