Fitness log - April 2017

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Fitness log - April 2017

Postby BLES » Wed Apr 05, 2017 7:13 am

Starting 1 April I changed my fitness program for the next 3 months as my maintenance shooting is the 15th of May and my fitness assessment is coming up in July.

Monday I did high reps upper body exercises (EZ biceps curl, dumbbell bench press, dumbbell chest fly, triceps extension, lat pull-down and landmine bent-over rows)

Yesterday morning I did a 20min easy run and last night I did lower body exercises (platform split-stance jump, alternating lunge, plyometric squat jump, kettlebell swing and single-arm front squats)

The plan for tonight is 40 minutes of cross-training.

Tomorrow again upper body and a 40 min tempo run session and Friday lower body and another 40 min tempo run followed by a 60 min bike run and 25 min easy run on Sunday. Well that’s the plan and so far I’m still sticking to it. :D
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Re: Fitness log - April 2017

Postby Thug » Wed Apr 05, 2017 7:16 am

Good plan Bles.

I'm doing the Oxpecker Trail run at the end of May, so need to up my mileage a bit .
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Re: Fitness log - April 2017

Postby BLES » Thu Apr 06, 2017 7:13 am

Thug wrote:Good plan Bles.

I'm doing the Oxpecker Trail run at the end of May, so need to up my mileage a bit .


Thanks Thug. Not much time left to up the mileage ;)

I was baking chocolate protein outs bars last night so I haven't had time to do the 40 min cross training but that was no excuse. I dusted off the trusty old skipping rope and skipped for the 25 minutes the bars were in the oven... :D
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Re: Fitness log - April 2017

Postby Jacquers » Thu Apr 06, 2017 1:15 pm

Strava.jpg


Strava2.jpg


I'll do a recording of the trail sometime, but on my bicycle :)
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Re: Fitness log - April 2017

Postby BLES » Thu Apr 06, 2017 2:27 pm

Your time is looking good Jaquers. :thumbup:
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Re: Fitness log - April 2017

Postby Jacquers » Thu Apr 06, 2017 3:21 pm

Thanks :)

My friend and I can at least now do the lap without walking.
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Re: Fitness log - April 2017

Postby Thug » Fri Apr 07, 2017 9:28 am

Well done Jacquers. :thumbup:
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Re: Fitness log - April 2017

Postby DAVEP » Fri Apr 07, 2017 10:10 am

Very nice Jacquers im off to parkrun again tomorrow.
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Re: Fitness log - April 2017

Postby Mikaar » Sun Apr 09, 2017 10:09 am

Finished my third half marathon today wasn't such a bad run, but was struggling a bit due to not training for the past month and being sick


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Re: Fitness log - April 2017

Postby RiverValleyTrading » Sun Apr 09, 2017 10:55 am

Mikaar wrote:Finished my third half marathon today wasn't such a bad run, but was struggling a bit due to not training for the past month and being sick


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Wow! Well done Mikaar. :thumbup:
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Re: Fitness log - April 2017

Postby Thug » Sun Apr 09, 2017 12:30 pm

Mikaar wrote:Finished my third half marathon today wasn't such a bad run, but was struggling a bit due to not training for the past month and being sick


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Well done Mikaar.

I did an easy 11.5km trail run with the girlfriend this morning.
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Re: Fitness log - April 2017

Postby Mikaar » Sun Apr 09, 2017 1:59 pm

Thanks Thug and Mohamed, trails runs are hectic. I've only done 2 park run trail runs and they feel much more difficult than the "normal" park runs


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Re: Fitness log - April 2017

Postby BLES » Mon Apr 10, 2017 10:04 am

Mikaar wrote:Finished my third half marathon today wasn't such a bad run, but was struggling a bit due to not training for the past month and being sick


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Good for you Mikaar. :clap: :clap: It is always a struggle to come back after a off period. :oo
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Re: Fitness log - April 2017

Postby BLES » Mon Apr 10, 2017 10:06 am

I'm repeating last week’s program. I've actually lost 2kg after staying on the program last week.... :D
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Re: Fitness log - April 2017

Postby Thug » Mon Apr 10, 2017 11:16 am

An easy 14.5km singlespeed ride yesterday afternoon.


I've entered Swazi Frontier in October with a mate, so have to get my arse in gear iro cycling.
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Re: Fitness log - April 2017

Postby Thug » Sun Apr 16, 2017 1:27 pm

12k on Friday
8k on Saturday
15k today


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Re: Fitness log - April 2017

Postby O_P » Sun Apr 16, 2017 2:47 pm

I did a long ride yesterday 143km.

Image


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Re: Fitness log - April 2017

Postby Thug » Sun Apr 16, 2017 3:38 pm

Lekker distance OP.
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Re: Fitness log - April 2017

Postby O_P » Sun Apr 16, 2017 4:48 pm

Thug wrote:Lekker distance OP.
thanks Thug, was a good long ride, slowly building up the training distance


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Re: Fitness log - April 2017

Postby Mikaar » Sun Apr 16, 2017 5:56 pm

Image
I did the two oceans half marathon yesterday. Still battling with my cough and didn't do such a great time


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