Sport, training

Goodmornings in the afternoon

It’s never too late for goodmornings!

Cold days here in Ireland. thou today was grey and not that cold. Walked to the city for training (with The Storm playing), and didn’t need my half gloves. Woke up this morning, with yet another strange dream. This time it was a zombie dream (my first). Not as fun to be chased by brain eating zombies, as one might think. On the other hand, it was good to wake up this morning 🙂
Made me think about – how we in many instances of life turn into zombies: Following without ever stop and question. Continuing without asking ourselves is this what we want life to be about. Anyways.. woke up a human… (hopefully)..

Zombie from Resident evil remake

Monday: Core session x 5
warm up: OH Squat walks (2x 20m)
20 Swissball + 10kg
5 Dragon Flags (for try)
2x 20 Side Swissball + 10kg
20 Russian + 10kg
2x 5 x10kg monkey wheels

Tuesday: 7.something K 70% run in the city
2x Boxercise classes: The FighterGirls Club & Mayfield

Wednesday: Core session
Warm up: 4K walk
Goodmornings:
1x 10x 20kg – warm up set
2x 5x 25 kg
2x 5x 30kg
1x 5x 35kg

Front Squat
2x 5x 20kg
3x 5x 25 kg

Core set x 3
20 Swissball + 10kg
20 Swissball
2x 20 Swissball sides
2x 20 Swiss back ext
20 Evil Wheel

Advertisements
Standard
Sport, training

Heart rate monitor training part II

Today I ran yet another 70% run, or I tried to. I felt most of the time, I could just have walked at a brisk pace. It was really not that enjoyable, I had to slow down every time I felt comfortable. And I’m really talking of slowing down. Almost to a ridicules pace where power walkers would have over-taken me. All because my heart rate was 10-15 bpm up from the 70% pace. So today was a bit of a struggle – even without traffic lights, hills and road crossings – things that normally spike my heart rate when running here.

But it was still a good 35min trip around the track, had sunshine half the time and could feel the warm sun beams on my back. Lovely and enjoyable to run outside and being kissed by the wind and the sun.

Training journal from past week:

Monday: Olympic weightlift training. Lot’s of broomstick action and a bit of C&J with the bar.
Tuesday: Boxercise class at Mayfield. Really cool class and we get to kick, since they have decent equipment! Lovely!
Wednesday: Olympic weightlifting. Less broomstick action than monday, and I could snatch with the bar!
App.: 5x 5 C&J @20kg bar, 3x 5 snatch @20kg bar.
Thursday: 5K at 70%, 2x Boxercise classes: CIT and Mayfield

Another week in Ireland almost done… wonder what the next brings!

Liams toy – I get to play with it sometimes 😉

Standard
Sport, Teaching, training

Heart rate monitor training

For the past two weeks (I think), I’ve been practising the ‘Heart rate monitor’ training on my runs. That means instead of going ‘As fast as you can pace’ for x-k, I’ve tried to do my runs at the recommended 70% pace.

It’s harder than it sounds! First of, it’s so easy to get into a nice rhythm (runners will know, what I’m talking about), where you enjoying yourself, the pace and the run – only to find, you’re running to fast. Secondly it’s almost impossible to run at 70% pace in Ireland = there’s too many hills!! + I found that crossing a street with or without light signals, spike my heart rate to go through the roof.

However it also made my runs more enjoyable. Partly because of the extra challenge (of keeping track of the heart rate), and partly because running this slow doesn’t wear me out! Legs feel fresh even with 5-6 days a week run.

Program also include 1 day a week with max effort: Preferably sprints. I ran with Liam Tuesday. That must be my effort run for the week.

The program is designed to increase your pace over distance runs (short and longer). I’m intrigued to see results in the weeks ahead.

CLA TEST Updates:

3 week into the CLA test:
Fat percentage (CLA’s biggest claim = help burns fat):
1 week: 22%
2 week: 22.9%
3 week: 22%

Bodyweight is up with 0.2kg

Measures are down for waist, tummy and hip (see slips for more details), but that’s expected output from the running.

Measurements

Tanita slips

 

Will continue my CLA test the last week and post updates on this as well on my Heart rate monitor training.

Training this week so far:
Monday: Run 6.2k to work (slow mo run) (in Asics Rush 33)
45min Kettlebell (teach and participate)
Boxercise class (teach)

Tuesday: Around 8K with Liam (tempo run) (Puma minimalistic)

Wednesday: 6.2K to work (trying to run slow, but failed. Another tempo run) (Asics Rush 33)
Boxercise (teach)
PT (teach and participate)

 

Standard