Ultra training

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Re: 20 weeks until beach season

Postby kallefs » Wed Mar 21, 2012 7:26 am

The plan is to do one long run every week increasing to 10 k gradually and two shorter runs with some speed training. That seems to be the textbook way :) have not really figured out what speedtraining should be but will do some fartlek on the shorter runs to begin with. After 10k I'm qualified as a runner and will start training properly:)
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Re: 20 weeks until beach season

Postby ida » Wed Mar 21, 2012 8:45 am

Sounds like a solid plan. Remember though, the more intervals the faster you will reach that 10k. 8)
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Re: 20 weeks until beach season

Postby kallefs » Wed Mar 21, 2012 6:45 pm

Took a 1 hour walk to the gym today in the shining sun then:

Squats up to 5x3 60kg
bench up to 5x5 50kg because I kinda forgot how many sets I had done and four is a stupid number.

Plank 2x60 sec
Side plank 2x40 sec....rest day from total core work because I am weak and don't want to leave my comfort zone.
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Re: 20 weeks until beach season

Postby kallefs » Thu Mar 22, 2012 9:51 pm

Running 2.4 km in 14 min. 100 m faster pace every 500 m. Not as fun as I had hoped for.

Need to fix my sleep, don't get enough as it is. Should probably not be reading forums at 11 pm to begin with.
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Re: 20 weeks until beach season

Postby Konstantin » Fri Mar 23, 2012 1:45 pm

Is that 10k an event? If so, when is it? Good progress anyway.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: 20 weeks until beach season

Postby kallefs » Fri Mar 23, 2012 3:05 pm

Konstantin wrote:Is that 10k an event? If so, when is it? Good progress anyway.

No event, just want to be able to run that far. The 10 seems to be easier to reach then the 5k. Goal is under an hour.
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Re: 20 weeks until beach season

Postby kallefs » Fri Mar 23, 2012 9:08 pm

Deadlift today, first time in over three months.

up to 3x5 at 75 kg, back felt fine. Happy Kalle!

OH press
3x5 at 32.5 kg

Then did some, I think, bent over dumbbell rows. They were supposed to look like these
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Re: 20 weeks until beach season

Postby kallefs » Sat Mar 24, 2012 9:13 am

Running 6,2 km 6:32 min/km
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Re: 20 weeks until beach season

Postby Speciell » Sat Mar 24, 2012 9:35 am

Well done!
You simply have a sledgehammer down your pants!
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Re: 20 weeks until beach season

Postby ida » Sat Mar 24, 2012 10:41 am

kallefs wrote:Running 6,2 km 6:32 min/km


Bra jobbat!
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Re: 20 weeks until beach season

Postby kallefs » Mon Mar 26, 2012 7:40 pm

Back on some sort of 5/3/1 schedule for now. Two days a week Squat-bench/Deadlift-OH press.

Today

Squat:
Warmup
5x50
5x57.5
5x67.5

5x10x32.5
That will feel nice in the legs tomorrow...

Bench:
Warmup
5x40
5x47.5
6x52.5

5x10x25

Bent over DB row
3x5 15kg

leg curl:
5x10 13.5kg
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Re: 20 weeks until beach season

Postby kallefs » Tue Mar 27, 2012 6:40 pm

Running 2,3 km 5:33 min/km. Trying to do some speedwork but my overall pace was too fast so I didn't really go any faster. Will work on this next time.

Core session.
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Re: 20 weeks until beach season

Postby kallefs » Wed Mar 28, 2012 7:10 pm

Deadlift:

warm-up
5x65
5x75
6x85

5x10x50
Back felt fine but don't want to push it with more reps, hopefully it will still feel fine when the weights go up a bit.

OH press:
warm-up
5x27.5
5x30
7x35

5x10x22.5
Probably a bit to much weight on the BBB part there, had trouble with the last few reps.

Plank and side plank.
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Re: 20 weeks until beach season

Postby kallefs » Fri Mar 30, 2012 8:38 pm

Squat:
Warm-up

55x3
62.5x3
70x4

5x10x32.5

Bench:
Warm-up

45x3
50x3
57.5x5 PB
Not sure about the reps for the PB since the spotter might have touch the bar. Doesn't matter since I will do 60 next week.

5x10x27.5

Idas core program + a 60 sec plank.

Will hopefully be running tomorrow, knees feel better.
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Re: 20 weeks until beach season

Postby kallefs » Sat Mar 31, 2012 5:41 pm

Running 6.8 km 6:36 min/km
Lungs felt fine, legs felt like two logs. It got better after 5 k though.
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