Pull ups, dips, stair repeats, again and again
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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.
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@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? -
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@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.
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@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?
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@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.
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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:
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 00:19:16So I'd be very happy to achieve 20 minutes on the treadmill as first aim.
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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. -
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 1.50-1.55Saturday
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.
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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.
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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Tuesday did 500 with snorkel, 500 without, and again=2k nonstop.
Wednesday 20 minutes stair climbing
Friday
pull ups 3 sets of 10 + 5 extra using the cable/rubber band
dips 3 sets of my max (5-6) + 5-6 extra using the cable/rubber band
Swam 600m mainly with snorkel. My time with that is down to 1.45 for 100m. Trying to improve the technique. It gives me a good muscle burn, more reps needed. -
@Wairau bro, 8 years of posting updates, have to ask, how’s the body holding up?
Results - Scotiabank Toronto Waterfront Marathon
