Author Topic: Triathlon sprint prep  (Read 126368 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2565 on: December 01, 2017, 11:52:58 am »
0
I did 2 miles, the pool area was locked

I ran on the track and kept like a low 9 or so mile pace but felt comfortable with it.  Stopped a about .8 due to a bunch of people showing up on the track.  Then ran another mile on the treadmill.

Tomorrow idk how much time I will have if any but Sunday I will figure something out.  Next wk my schedule is more open, no split shifts so I'll have a good week.
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 #2566 on: December 02, 2017, 12:57:02 pm »
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Bought a Garmin tracker thing so I don't have to use my phone. 

Nothing today, took my test, Xmas shopping and now I'm pooping before work.
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 #2567 on: December 03, 2017, 08:26:44 am »
+1
Got my garmin, seems alright, a lot better than using a phone.  Easy to use, steps won't be accurate due to just typing this in its counting. 

But only really needed it for the mile run tracker and timer.

Going to run today, basically just maybe a mile warm up jog then go for a faster mile. Or just jog until my feet feel like they are going to blister.

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 #2568 on: December 03, 2017, 10:07:33 am »
+1
So the sign at the track says 18 laps is 1 mile, wrooong.

My garmin and phone shows .5 per lap so 5 laps is .25 not 4 and then some.

I've been bamboozled

I did a mile for a warm up then multiple 5 lap runs keeping then 2:20 or less

Wait that doesn't make any fucking sense either, no way at my pace was I doing a quarter mile in 2:20, that's like a 800m sprint time and I wasn't running slowly.

Idk ill figure it out, maybe my stride length differs so it's skewing things

I'd like to think I was doing like .3 skewingomething in 2:20 or less

I tried strava and map my walk but the GPS won't go through.

Either way I'm tired AF
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 #2569 on: December 04, 2017, 06:27:42 am »
0
Just standing up last night made my knee fuck up.  It's done it before but went away overnight.  Not this time, I'm still feeling it. 

Will do bike work and some machine leg work.
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 #2570 on: December 05, 2017, 10:07:21 am »
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20 minute bike ride: worked up a good sweat and leg puuumps
10 minute walk

still a slight pain in my knee, not bad though, I think it was from running on the track.

Becoming a fatty again so legit diet time and its good because I dont like Christmas food.

this morning
3 eggs
some trail mix
50g protein shake with almond milk

later chicken breast and veggies
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 #2571 on: December 07, 2017, 07:44:42 am »
0
1 mile run: 10 minute split
5 rounds @95lbs of
Rdlx12
cleansx9
Oh pressx6

Went pretty slow but still worked up a good hr and sweat.

I think that'll be it i have to get my car inspected
« Last Edit: December 07, 2017, 11:11:34 am 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 #2572 on: December 08, 2017, 11:39:59 am »
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Nothing today, had a massive headaches towards the end of work and it didn't go away until this morning.

I stayed late though and slanged probably well over 2000 boxes.

I'm feeling better now so will make up for it tomorrow

will run for a long time lol
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 #2573 on: December 09, 2017, 08:34:07 am »
+1
3 mile run at 5.3mph

Felt easy but my right Achilles was aching.  I wanted an hour but gotta work up to that injury free.

21-15-9
Thruster@ bar
Fatman pull ups
Push ups

Feels good

Tomorrow is a bro day
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 #2574 on: December 10, 2017, 10:06:28 am »
+1
Clean with Catch bar to 135x3
Power hang clean 155/65/85/205

OH squat to Hang snatch from bar to 135(triples up to 115)

Lat pulldowns with 4-3-4 tempox5 sets

In the pool room thinking 50-40-30-20-10

Wallballs-burpee-push up-sit up- jumping jax
Progressively get easier, I usually do the hard shit with the lower reps
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 #2575 on: December 11, 2017, 09:58:28 am »
+2
Nothing, got called in this morning and gotta go back at 1230, will get some exercise in at work though.  I'm fairly sore anyway so hopefully my legswill be better to run 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 #2576 on: December 16, 2017, 07:03:55 pm »
+1
Idk where I left off so yesterday I did a 30 minute jog and today I did a 30 minute bike session.

Tomorrow will be a bro/xfit day
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.

adarqui

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Re: Triathlon sprint prep
« Reply #2577 on: December 16, 2017, 07:09:25 pm »
0
Idk where I left off so yesterday I did a 30 minute jog and today I did a 30 minute bike session.

Tomorrow will be a bro/xfit day

literally a few hours earlier I started wondering if you were slackin` !!

John Stamos

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Re: Triathlon sprint prep
« Reply #2578 on: December 17, 2017, 10:07:22 am »
0
Kind of haha I've been working shifts like 6am to 10am then noon to 6 oor 7 at another office.  With about an hour drive in snow I haven't had much time to come here.  It all ends this wk though.

Upper body
Incline flyes/chest press
Arnold press/Side raise
Lat pulldown/bb row
Tricep rope extension/v bar push downs

1 min/1 min/2/2/3/3
Wallball/jumping jax

Walking now
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 #2579 on: December 17, 2017, 11:32:44 am »
0
So my stride is a bit longer than what a pedometer  thinks it is.  I did multiple laps on the short track and kept getting about 113/114 steps and then used a gps walker app to see what it is and each lap is .06 so it's anywhere from 1 to 1.08 miles for 18 laps.
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.