Author Topic: Triathlon sprint prep  (Read 135209 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2940 on: September 15, 2018, 09:54:40 am »
+1
that's getting up to serious distance.  :lololol:

Yeah it feels good

If im feeling good tomorrow then ill go for a half marathon

 :wowthatwasnutswtf:

Throbbing pain in my foot, walked for an hour and watching American Vandal season 2
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 #2941 on: September 16, 2018, 12:26:54 pm »
+2
Road run, nothing special, felt kinda crappy cuz i woke up and just decided to do 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.

John Stamos

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Re: Triathlon sprint prep
« Reply #2942 on: September 17, 2018, 09:15:28 am »
+2
So my runs are going to increase to 40 minutes per day.

Today is 40 min jog
Bench, db incline press,  db flyes, tricep work, push ups and sit ups.
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 #2943 on: September 17, 2018, 10:14:07 am »
+1
So my runs are going to increase to 40 minutes per day.

Today is 40 min jog
Bench, db incline press,  db flyes, tricep work, push ups and sit ups.

nice!! :ibrunning:

John Stamos

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Re: Triathlon sprint prep
« Reply #2944 on: September 17, 2018, 11:26:50 am »
+1
Run: 5 mins @6.1mph
Fire drill ugh
Run: 20 minutes@6.1 little over 2 miles then I decided instead of just keeping at 6.1 I decided to do a 1.5 test (non stop from after the fire drill)
1.5 time: 11:59.

Then the chest n tris 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 #2945 on: September 17, 2018, 12:53:17 pm »
+1
So the plan is to get to about 235 for the test, right now avg weight is 248.

So I have a little over 2 weeks.

As much as I don't want to but I think i will need to do a morning and night workout.  Night workout just being a jog, idk if it'll be 2 mile sprints or what and push ups and sit ups.

I also went shopping and I am going to eat a lot better.

Bfast is 1 packet of oatmeal and 2-3 eggs
My lunch and supper will be split up at work since I cooked everything so late.

I bought taco bowl things and I put beef with taco seasoning in some of them and deli turkey, chicken and gouda in others.  I will split those up along with jerky, cottage cheese and chiboni yogurt.

It's more food but hopefully my performance will go up so I can have a faster natural cadence.
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 #2946 on: September 18, 2018, 10:42:20 am »
+1
Same kind of run as yesterday except got booted from the track because of the kids 10 mins in.  Went on the treadmill for 30 mins @6.5 mph

Probably over 4 miles total.

Gonna do basic back and bis with push ups and sit ups.

Only did db rows and pull downs.  Left wrist has a sharp pain, I could barely hold onto the 80lb dumbbell.

Sit ups was trash: 28 in a minute, 29 with my arms flailing around.

My quads just crapped out on me and hopefully it's because of the running beforehand.  I did flutter kicks afterwards and push ups.

I need 38 which is fucking stupid because sit ups are harder than push ups and I only need 30 push ups.  This test is literally meant for smaller people which is why there have been officers in my general area who have gotten their asses kicked on calls.  Oh well, I'll just try to increase it by 10 by next saturday.
« Last Edit: September 18, 2018, 11:15:17 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 #2947 on: September 19, 2018, 12:42:20 pm »
+1
7 minute jog....fucking fire drill went off
32 minute jog, felt decent, starting to see signs of certain aches so going to maybe take Thursday to just bike and row

Did some OH pressing and face pulls

30 push ups

sit up test 1 minute: idk the pace i need to go so i just decided to go for the full minute at an even pace and ended on 28.  So i got 28 today and I didn't feel too worn out, i felt myself starting to break down but yesterday when i did it by 26-28 i was flailing and shit and was burnt out by maybe 40-50 seconds in.  I did another set after but cramped up a few reps in and considering the jump i made just from yesterday to today, by next Saturday i am hoping to be good to go.  One thing i did was some hip flexor stretches and stretched my quads which are amazingly tight.
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 #2948 on: September 19, 2018, 11:17:30 pm »
0
i hate situps so much. i used to do tons of them. fu*k, they suck.

come to think of it, i haven't done one in like 12 years, lol.

John Stamos

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Re: Triathlon sprint prep
« Reply #2949 on: September 20, 2018, 11:42:58 am »
+1
i hate situps so much. i used to do tons of them. fu*k, they suck.

come to think of it, i haven't done one in like 12 years, lol.

Lol they're terrible

20 minutes bike: idk 4.5 miles I think
10 minute row

Played with the new hack squat/leg press machine

Tabata 20 on 12 off for 12 rounds
Sit ups
Push ups

First 3 rounds of sit ups were: 13:12:11 I think then it went downhill. 
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 #2950 on: September 20, 2018, 02:35:29 pm »
0
Yeah I worked too many hours so I will have a lot of free time coming up
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 #2951 on: September 21, 2018, 10:37:41 am »
+1
40 min jog, felt easy except I had mean pumpkin spice coffee before and hello heart burn.

Going to just push up and sit up.  Nothing major, I have some aches that I don't want to push.

Tabata
R1. 14
R2. 13
R3. 12
Total: 39

Abs didn't cramp up but there was 40 seconds between sets.  I need to go almost as fast as I can for nearly a minute straight to get to my goal and that's not happening right now.

Gonna do flutter kicks and get out of here.
« Last Edit: September 21, 2018, 10:50:57 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 #2952 on: September 22, 2018, 05:46:56 pm »
+1
Today is a rest day, got a 1.5 hour massage so just taking it easy, tomorrow is walk, sit ups, push ups.  Maybe go for like 7x10 each
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 #2953 on: September 23, 2018, 07:36:38 pm »
0
Yeah it was cold lol

Did the walk

So this week is high volume for push ups and sit ups and speed work for my runs.  I'd like to get to about 80 reps of sit ups, 80 reps of push ups and do .25 runs in 2 minute splits. That's like 4.5 laps on the track at the gym so I will do 2 laps walking for my rest time and just keep at it until I crap out real bad.  Maybe get 3 miles worth total.
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 #2954 on: September 24, 2018, 10:06:30 am »
0
1.5 or 1.75 run doing .25 splits.

First few were about 1:50 to 1:53 and had to slow it down a bit to 2 mins

Push ups and sit ups using cards
Sit ups: 87 total
Push ups: 58 total

Not feeling the best today, I tried a mile run at 8 min pace but I cramped up which hasn't happened ed since I got back into it.

Going to stretch relax for the day and hit the stepper and more sit ups.

Standing cable crunches

Crunches on a bench with a 25lber in my forehead.

Gonna head out, do an afternoon walk and wod

4 mile walk
« Last Edit: September 24, 2018, 01:37:35 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.