Author Topic: Triathlon sprint prep  (Read 156343 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3225 on: July 02, 2019, 02:27:49 pm »
+3
No run, weather was shit and had a late start.

Deadlift: doubles to 335
350x5(grip fail double overhand)
365x1 just work out
185x2x10 rdl
Zercher squat: up to 185, just had fun with it and felt easy but don't want to tear a bicep
Lat pulldowns and dead hangs.

Tomorrow Is mid 80s so I will do a 45 min trail run and some ply lifting maybe or idk I'll see how I feel.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3226 on: July 03, 2019, 12:19:47 pm »
+2
Planned on an hour run but my feet aren't ready for that. 35 mins in and I felt the sharp pains start to happen where blisters will start to form so I stopped.

Tomorrow is a cookout and outside workout.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3227 on: July 05, 2019, 01:54:11 pm »
+1
40 min jog in 85 degree weather.  I'll go on Strava and figure out the distance.

Tried to squat but my inner thigh, glutes and hammies cramped up bad

It says 1.69 miles one way but there's no way in hell I'm running at 13 minute miles, at worst I'd say 11.

The distance isn't exact when you map it cuz of the curves n bends but idk with how I marked it out how much of a error there is, maybe .2 or .3 total which would make more sense.  What I might do is just drive straight to the road that I ran to and see how far it is

When I do it on the road with a massive curve to it, it still says the same distance so idk I'll see if my gps will work on it next time
« Last Edit: July 05, 2019, 02:06:32 pm by John Stamos »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3228 on: July 07, 2019, 09:12:55 pm »
+1
2.05 jog

Felt decent
I can get 3 solid days of running outside in this coming week with Friday being a maybe depending on how much rain we get on Thursday.

Each day I'd like 30 minutes

Workouts will be whatever doesn't cramp

Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3229 on: July 09, 2019, 10:31:28 am »
+1
Feet hurt so no running today

Deadlift: up to 350 as a single (all before was doubles n singles)
365 w/ straps(grip felt off) x shit um 6 or 7

Dead hangs, holds with 125lb dbs, lat pulldowns, hammy curls.

I'ma eat n maybe do a run before I have to get ready for work, probably 10 minutes.

Things I need to work on for deadlift
Using bands to get better at the start of the pull.  Once I get it to mid shin level it flies up.

Running wise just getting the volume in but not too much when I'm this heavy so I start to get pains in my hip n stuff.

What I wanted was every other day long run then the other days are workout and 10 minute "sprints" where the goal is eventually 1.5 miles.

I got a baseline and my first 5 mins was .5 miles then my last .5 was 4:40.

So what I think I'll do is just go 5 mins then on my way back just keep running past my driveway and figure out the distance.
« Last Edit: July 09, 2019, 12:57:26 pm by John Stamos »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3230 on: July 11, 2019, 08:26:19 am »
+1
Feeling fatigued still so I'll do a run, I just don't wanna go do a shitty squat workout so I'll do it tomorrow.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3231 on: July 15, 2019, 11:45:48 am »
+1
Over the weekend guys from work had a bachelor party for another guy and he didn't want strippers just to play airsoft.  Well after running around the woods for 5 hours in 90 degree weather I felt wrecked.  Still do today so I only did a hour walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3232 on: July 16, 2019, 12:32:10 pm »
0
Body feels sluggish but better than yesterday, ran 3 miles then walked for 30 minutes.  It was 75 out but felt like 85.  I will do another outside run tomorrow, hopefully get an hour in then the rest of the week is short runs with gym time.  It's supposed to be 90s or more by Friday and into the weekend so I wanna get my running in early.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3233 on: July 16, 2019, 09:29:32 pm »
0
Well gym tomorrow, we had a massive downpour today.  Probably upper body.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3234 on: July 17, 2019, 09:40:36 am »
0
2 mile jog @ 10 min splits
Jogging felt better today but I'm slower on the small indoor track having to pass people and constantly take corners.

Oh press: up to 185x3
Bench: up to 225x3x3
21-15-9
Side db raise
Db oh press
Flat db press
Push ups


Everything hurts so idk if I have to hit Tris directly since they are dunzo.

Weight: 263. So eating like shit and missing workouts and I've managed to stay the same.

So I will hopefully keep on track, it's looking like they might hiring a new kid cuz of family there cuz ik that's what makes someone a great worker.

So the police test is in september, and the fitness test would either be winter or after winter.  So I have plenty of time, I'd like to get to a 10 min 1.5 miles.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3235 on: Today at 03:36:14 pm »
0
Ran: within 13 minutes I did 1.4 miles and finished the run in 15:22.  Around 1.8 miles.

Felt horrible but that's where I need to be almost just to pass the test so if I drop 60-70lbs and keep at it then I'll destroy the test.  Also, the first .2 miles is a slight incline and running back up the hill kills me more than my recovery down it.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.