Post todays workout!

[GrpCAndersson]

Hi everybody! So I'm back after a little time of the board (if someone noticed :p ).

I was out running the other day and started thinking about the "Normal workout day" thread, and thought that it could be fun to follow up on that with a thread where you could post what you're actually doing, and thereby sharing the valuable lessons learned while out there getting fit.
As an example I can mention the long run I did a couple of weeks ago; a made the mistake of running a measured track, so that without knowing it - I ran all too fast and the long run became the only run of the week; I could barely move my legs that were so incredibly sore.
Lesson learned; the long run is supposed to be easier than the fast runs, and by running a known distance you WILL run/push yourself harder than you ought and ruin the whole point of the long runs. Not to mention you'll start fearing the long runs, and soon enough cut them out of the routine. DON'T RUN A KNOWN DISTANCE on the long runs

So, start posting what you're doing. I'll be back with todays workout this afternoon.

/GrpC

[BUHDDIE]

Hi GrpcA good to see you're back.

Before breakfast: Usual sets of sit ups + push ups.

Early morning: Hill runs, broken down into sets.

one set = up + down three times.
Fives sets with short rest in between, takes about 45mins (its a big hill:D ). Warm up and down by jogging to hill.

Afternoon: Strength training

Upper body and abs.

Have done the same set routine on the hill workouts past few times - will try to mix up the sets of hill runs from now on so its more challenging, otherwise it becomes boring. For example, next hill running session one set will be up + down five times, will do three sets.

Have also suffered alot this morning, too much to drink last night:(

[canard]

Shin splints have prevented me from running since last tuesday.:mad: :o

Other than that, I have purchased a pull up bar, and introduced over hand(without thumbs) and underhand pull ups.

[GrpCAndersson]

40mins of easy swimming. Breaststroke; a good way to recover from yesterdays hill sprints.
I read somewhere that it's better to swim more often, than to have 1-2 tough swim workout/week, as you'll maintain your stroke efficiency better this way. Haven't swum for a while now, so I really enjoyed this recovery workout.

Intended to do some circuit training with weights, but haven't really recovered since tuesday - sore in both arms and chest.
Swimming easy breastroke helped reduce discomfort, so I'll keep this kind of workouts as recovery between days of weight training. Harder swimming preferably done on the same days as weights, even though several high intensity workouts in one day is considered inefficient. Will have to try it for a while before deciding.

/GrpC

[Flashman]

Today's my semi-rest day (wednesday's complete rest, after however long I managed to last swimming lengths of the pool on tuesday night), so it was just a couple of dozen push-ups and sit-ups before I got in the shower, and a good hard rattle at the girlfriend this afternoon. Usually it's 45 minutes work on whatever's not hurting today, plus half a dozen or so wind-sprints up the lane and back. Followed by a good hard rattle etc.

I discovered long ago that I do more and for longer if I don't plan it out in advance. Andthe girlfriend likes the surprise.

[DevilD]

SWIM:

1. warm-up at recovery pace ( <60% of Maximum Heart Rate) 500 meters

2. drill sets 25m interveals with 10sec rest, mixed drills 8 X 25m

3. base intervals of 100m with 5sec rest, 73% - 80% of MHR 5 X 100m

4. kick set of 25m with 15sec rest 6 X 25m

5. cool down at recovery pace (<60% of MHR) 250m


total: 1600m

RUN:

foundation run, moderate intensity (73% - 80% of MHR) 45 minutes


for fun: tonight 2-3 hours of pankration

BTW: for the issue of perceived exertion/intensity, which helps you to pace yourself, i use a heart rate monitor. as GrpAnderson pointed out, pace can make or break your goal. your perception of exertion is key. i thought i knew my pace well until i started more complex training routines. i use the monitor now until i get a more accurate perception of my different paces--there are about 5 main ones (heart rate zones)--then the monitor won't be as neccessary cause i'll knoiw it by feel.

all work and no play makes jack a dull boy.

[DevilD]

and a good hard rattle at the girlfriend this afternoon, Followed by a good hard rattle etc.,the girlfriend likes the surprise.

there's the real motivator. ya think all this training is for the ffl? this is for my whorehouse binges, gotta keep the pace.

all work and no play....:)

[vegas]

I'm a mover so most of the day i'm out lifting furniture up and down stairs.

Then off to the athletic club to do some pushups, pullups, dips, and situps. If i feel good i'll put some freeweights into the mix. Basically circuit training style.

Then it's off to the pool and swim for about an hour or so. They have a steam room and a jacuzzi to sit in, usually i alternate those every ten minutes or so.

Go to jiu jitsu every other day and that is a workout on its own.

Just yesterday walked for about six hours on the hills in the desert. My normal hikes are usually about one or two hours. Those rocks are razor sharp. It was about 110 degrees F. Had some gatorade with me though. Got a couple blisters. I'll let those heal before i do that again.

Thanks for the opportunity to post workouts, i love exercising and talking about it.

[Slivovitz]

Crunches/situps before breakfast.

Went to the gym to lift weights. Today's a leg day:
Warmup on the bike- 3 minutes, low intensity
Inclined situps-2X20
Squats-3x6
Leg Press-3x6
Leg Extensions-3x10
Calf Raises-2x10
Seated Calf Raises-2x10

Gonna head down to another gym later on tonight to do my running. 20 minutes at an easy pace on the tread mill, followed by sprints, leapfrogs, a couple of weight machines for my inner and outer thighs, and lots of stretching.

Cheers,
Will

[GrpCAndersson]

Planned

I'll walk to the gym (roughly 25mins moderate pace - nice warm-up), do a circuit training routine; 5 "laps" of 12/8/4-6/4-6/3-5 reps on the following exercises: Bench-Press, Chin-Ups, Military Press, Seated Row, Dips. Then a 3km run immediately after to give the legs a bashing to, and to see if any progress since last time I ran the same distance. Then I'll walk back and do some stretching and enjoy the rest of the Friday - possibly in the pool as yesterday, but depends on how much time I can spare ;).

Actual

All as planned, felt nice with the circuit workout today. Wish I could say the same about the running, but it really sucks running after lifting weights - so I'll probably continue with it. Though the times on these runs won't be recorded in the future ;)
First km in roughly 3:50 but then the energy was drained totally, so I couldn't keep up the pace. Turned of the clock after that - didn't want to ruin the run completely.

/GrpC

[canard]

BTW: for the issue of perceived exertion/intensity, which helps you to pace yourself, i use a heart rate monitor. as GrpAnderson pointed out, pace can make or break your goal. your perception of exertion is key. i thought i knew my pace well until i started more complex training routines. i use the monitor now until i get a more accurate perception of my different paces--there are about 5 main ones (heart rate zones)--then the monitor won't be as neccessary cause i'll knoiw it by feel.

all work and no play makes jack a dull boy.

DevilDawg, do you find the H/R monitor is keeping you in check? I can't afford a decent one, but a friend of mine is using one to help him train for a half Marathon- he says it keeps telling to slow down, he's been training outside(above) his efficient heart rate zone.

[DevilD]

DevilDawg, do you find the H/R monitor is keeping you in check? I can't afford a decent one, but a friend of mine is using one to help him train for a half Marathon- he says it keeps telling to slow down, he's been training outside(above) his efficient heart rate zone.

first as a trouble shooter, have him retest for his max HR. don't let the fancy algorithm in the upper end monitors calculate it for you. do it by real physical testing. for fyi: take a look at www.trifreak.com i think there are some usefull links there.

this is very typical at first. it is an indicator that your heart is not in as good a shape as you thought (or your friend in this case). as he progresses through his training he should find that he can maintain the same pace with a lower heart rate. i'm assuming that since he is training with a monitor he has a routine to match-- ie. a mixture of long recovery pace runs, tempo runs, intervals, hills, lactose threshold workouts, plyometrics, ect... this combination will give quicker results, as well as quantifiable results due to the monitor, than just straight foreward running at breakneck speed for relatively the same distance that you're used to running. each variation accesses a different "characteristic" of the muscle/cardio-pulminary system thereby allowing rest for the ones not being challenged. if he doesn't have a routine like this, i'd suggest revamping to take full advantage of the potential for heart rate monitor training.

i also might add that i follow the methodology of "active recovery". my light running days, usually about 8-10K at <65% max HR, are my rest days.

the monitor was key to allowing me to train with this much precision and intent. also with any program, you need at least 8 weeks to start to make comparisons, and the tri-programs i've been playing with run in 16 week cycles anyway.

the change will come as long as there is consistency. never miss your training, even if you have to barf your way through it:)

i drank too much chartreuse last night, that's what i'll be doing during my recovery run in about 10 minutes:D

cheers mate

[flash010]

planed 8 mill tap then light footing some heavy weghts then a spot of lunch.





actualy got up had a whores brakfast coffee ciggie took jeep up to a mates house and fixed it came home went to bed now up and ready to bounce club. moral dont put it off till tomorow or you,ll never get back into training :D :( :D

[K9-]

i haven't been excercizing for ages. a lot of drinking and womans envolved in my life recently.

ooohhhh feck it:) :) :)

[steve]

opening and drinking beer,just had a huge chinese and i feel sick!give it few hours and my arse hole will feel the burn hahaha

[steve]

captains log...i'll captains log yi! still drinking...my arse hole is on fire...ive been shitting lava curtosy of the local chinese...ohh its nipping...still drinking...may start useing a straw soon as my arms are killing from these kroni bottles....im feeling the burn in more ways than one haha

[steve]

captains log...i have a flame thrower for an arse hole...this is pish!...hot pish coming out my arse.......burn burn burn,burning ring of fire! hahaha...il have to try and back on to a polar bears cock to put this oot! haha

[GrpCAndersson]

Enough now Steve, keep these comments to the shoutbox...

/GrpC

[steve]

point taken mate...just a bit of fun....

[Yao]

just ran a 8k through Honolulu then hiked up diamond head crater. i havent felt so determined in a long time. Standing up there and stairing down on waikiki beach got me thinking, may be the legion is a blessing.

[Slivovitz]

Usual ab routine before breakfast.

Afternoon:

Inclined Situps-2x20
Deadlifts-3x6
Pulldowns- 3x6
Seated Shoulder Rows- 3x6
Leg Curls- 3x6
Close-grip bench press- 3x6
Tricep Pressdown- 2x10

After work (late night):

-20 minutes at any easy pace on the tread mill
-Sprints
-Leapfrogs
-Stabilizer leg muscle machines
-Stretching

Just got home, and I'm glad to be done with it. Tomorrow is my day off (from working out, not work), then it's back to the daily grind.

Cheers,
Will

[BUHDDIE]

Sat + Sun two days rest.

Had a great day yesterday - beautiful weather, drinking all day and two great football matches.
Recovering today, gunna buckle down and have a dedicatd week of training next week, have the week off work so all is good.

[GrpCAndersson]

Just got home, and I'm glad to be done with it. Tomorrow is my day off (from working out, not work), then it's back to the daily grind.

Cheers,
Will

A quick word; I must admit that I'm impressed with your commitment as you work out three times in a day. Even though I suppose it's not all out effort all the time I think the mental power it takes to do more than the standard one workout a day - despite spending much time on a job - is worth a salute. This goes for all of those doing it, I just used you as an example Will.

Also, your routine with doing something many times a day will benefit you much in a military environment where you don't quit until the work is done - meaning that preparing your body for work all day long will pay off big time. Just make sure your rest day really let you recover properly.:cool:

/GrpC

[joette]

Swimming! I swam for around 3 hours..real swimming.I am wore out!!.floatin for about an hr..taught my 2 yr old grandaughter how to swim today too..:D

[Fragment]

Im on vacation now so theres not much training now, but this is what im doing during my time as a tourist.

0800 - 1000 (depends on the hang over) situps and pushups, breakfast

1000 - about 1600 Biking around in both slow and fast temp walking around in shops (i love to bike) Food every third hour + water

evening night morning Disco:rolleyes: :D

[GrpCAndersson]

Here we go again!

Well, let's get back to writing down the workouts. I tried to keep away from doing it as this week has not progressed as I wished - at all.
Monday was a long run with a buddy of mine, problem is that he's a damn good runner so after almost 48 minutes of pure agony I had to stop and admit that my legs couldn't take more. Sometimes these runs is valuable as well, as it became a long tempo run instead. I learned a little more about pacing myself on the medium long runs.
Tuesday became a slow day at the pool, with about 1000 easy swimming to get the blood pumping in the body and getting the legs back in the game for today, which ultimately became a lazy day due to "extreme" heat, seen out of a scandinavian point of view. :p

Lesson learned; training is addictive, and if not spending the energy on something during the day - the night will be spent awake. Rest doesn't have to mean sitting still and not moving a muscle.
I've never experienced the restlessness this intense before, so I can't wait until tomorrow and getting back on the routine.

/GrpC

[Slivovitz]

Monday:

Boxing workout-
Don't recall exactly what I did. But basically lots of shadowboxing, heavy bag work, double-end bag work, and speedbag shit (great cardio; always makes running A LOT easier the following day). Took an hour and a half total. 3 minute rounds this time instead of 2. 1 minute of rest in between rounds. Real pain in the ass getting back into it after spraining my wrist a while back. Physically, I'm doing fine, but my technique has gone to shit.

Tuesday:

Ab routine before breakfast.

Morning (normally afternoon, but it was the 4th, so the gym was only open 8am-12pm):
Inclined situps-2x20
Bench Press-3x6
Dumbell press-3x6
Behind neck shoulder press-3x6
Lat Raises-3x10
Barbell curls-2x10
Forearm machine-3x up&down to exhaustion

Late night (same as last saturday; different gym):
20 minutes at moderate pace on the treadmill
Sprints
Leapfrogs
Leg Machines
Stretching

Was s'posed to box today, but I made the mistake of watching daytime television and passed out. I'll make up for it tomorrow or Friday. Got a good walk in though, cuz my car is in horrible condition, smoke coming out of the engine when I drive it, and wierd sounds, so I ran my errands on foot.
Tomorrow's another leg day, which I've already documented in this thread, plus the usual running.

-Cheers-

[GrpCAndersson]

After a week of bad training, I tried another kind of workout do prevent boredom arising from a never changing routine.
I did a run/swim/run workout, which is a real killer. First you run to the pool as fast as you can, then you swim a moderate distance - also as fast as you can, and finally you run the same route back trying to match the time you had on the way to the pool.
I ran 4km to the pool, and only swum/sprinted 400m before taking a shorter route back, but I really came to enjoy this kind of workout - as I simply never have been this exhausted after less than an hour of running and swimming. The one problem was the transition which took too much time - so I'll have to plan it better next time.
I didn't expect it to be this tough, but if it's an all-out effort on all three events - you will get absolutely smoked.
Oh yeah, forgot to mention that I did the running with a ruck, but I can't recommend that as it places unnecessary preassure on the knees and might get you injured.
But if you are looking for something challenging, try this one out and I can guarantee a hard time. Just make sure that someone keeps an eye on you when you swim as you by that time already should feel slighty exhausted - a potential danger when near water.

/GrpC

[vegas]

Today walked up and down the whole length of las vegas blvd and had a couple beers in between to stay cool. Started at the stratosphere and went into slots of fun for their dollar beer. Stopped again at O'Sheas casino next to the flamingo hilton and bought a dollar beer. Walked all the way down to Mandalay Bay then back up again stopping at the usual watering holes. Actually this was an off-day with friends, but still consider it a very long trek considering i feel the workout in the legs.

[canard]

I have started training with the Royal Marines Reserve Holding troop. Wednesday was my first session. The Workout was a Circuit of 21 exercises, all done for 40 secs, before moving on to the next one.
The most brutal ones had to be; star jumps on a dumpling(crash mat)

punch bag max intensity for 40 secs

shuttle runs

The exercises were not that bad in themselves, it was the fact I had no recovery time for the full circuit that really fragged me. There was a break of roughly 1 minute between circuits, but no rest between exercises. on the second circuit, after four more sets of different exercises, I nearly puked. The PTI would not allow me to continue, as I looked like I was going to vomit all over his nice clean Gym floor. I have never, in all my life, perceived oxygen to be such a luxury.
I was not beasted, nor shouted at, just encouraged and told to "stand up straight and suck it in". Next week I will not eat 200 g of pasta three hours before training.:eek:

[GrpCAndersson]

I have started training with the Royal Marines Reserve Holding troop. Wednesday was my first session. The Workout was a Circuit of 21 exercises, all done for 40 secs, before moving on to the next one.
The most brutal ones had to be; star jumps on a dumpling(crash mat)

punch bag max intensity for 40 secs

shuttle runs

The exercises were not that bad in themselves, it was the fact I had no recovery time for the full circuit that really fragged me. There was a break of roughly 1 minute between circuits, but no rest between exercises. on the second circuit, after four more sets of different exercises, I nearly puked. The PTI would not allow me to continue, as I looked like I was going to vomit all over his nice clean Gym floor. I have never, in all my life, perceived oxygen to be such a luxury.
I was not beasted, nor shouted at, just encouraged and told to "stand up straight and suck it in". Next week I will not eat 200 g of pasta three hours before training.:eek:

That sound like lots of fun - mind if I join you? :p

But seriously, it sounds like a great workout, and I can imagine those star jumps being a real pain, but great training though.
If you don't mind I would appreciate you posting all exercises as an inspiration for others creating own circuits, including myself.

Take pride in that you didn't throw in the towel by yourself, as it was the PTI who didn't want to clean the floor - though I suppose you would have to do the cleaning anyway. Also enjoy being encouraged while it lasts, as I can't imagine that being something you'll experience futher on in your career. Make sure that you treat others in that particular way as well as you'll have other supporting you another time when you need it. As well as giving a nice impression, which can benefit you later on. I suppose you already know all of this, but still worth mentioning anyway.

Good luck with the training in the troop, and keep us all updated on your progress.

/GrpC

[EV_CHEF]

20 km run (16 miles) tonight when the heat turns down a lil in one 1 hour and 15 min is my goal..

i am now at 3 repitions bicep curls with 100 lbs barbell
70 lbs 3 chest dumbell press
50 lbs 5 shouldres dumbell press
55 situp in one min..

though i am still 30 lbs 2 heavy!!!!!!! .. working on that :)

[canard]

EVchef, what the F*** dude, you need to see a specialist...or the gorilla supplying you with the raw materials needs to! Seriously, that is some off colour faeces.

GrpcA., I shall post the full workout when I get time tomorrow. Although there are many varied types of torture coming my way, I have yet to discover if this was a soft or hard one. I just wish I could say the same about your avatar, EV chef. :eek: :D :confused:

[Slivovitz]

Thursday night was a bitch. I came down with a fever, which got progressively worse over the course of the workout. 20 minutes on the treadmill wasn't that bad. The sprints were tougher than usual, and the leapfrogs nearly killed me. By the end of it I felt like death warmed over. Stretching afterwards is normally easy, and relaxing. This time around it was a feet in and of itself. Shitty part is I had to be up at 7:30am to work a split shift, and I didn't get to sleep till 3am. 8am-130pm and 745pm-11pm.
I'm still a bit sick, but I can tell I've nearly kicked the fever, so I'ma head down to the gym to lift this afternoon, and if that goes well, will do the cardio again tonight. As long as I make it through without dying, I'm a happy man. Situps this morning were a pain in the ass. Sweat way more than I should have. I haven't showered in 2 days, and I'm in desperate need of one.

[K9-]

just came back from 3 hour playing football. yes gents 3 hours.
in the morning i swim around 1 km and dive about 30-60 minutes. that is my routine from monday.

after a long time good trainings are doing.

grpc. its a little of topic but. i have jump yesterday on a head. and my backbone suddenly gone in front and when i came out of water it hurts so much. what can you suggest me. it hurts only when i dont excercize.

ps i know i haven't wrote this very well but someone will understand....

cheers

[GrpCAndersson]

just came back from 3 hour playing football. yes gents 3 hours.
in the morning i swim around 1 km and dive about 30-60 minutes. that is my routine from monday.

after a long time good trainings are doing.

grpc. its a little of topic but. i have jump yesterday on a head. and my backbone suddenly gone in front and when i came out of water it hurts so much. what can you suggest me. it hurts only when i dont excercize.

ps i know i haven't wrote this very well but someone will understand....

cheers

I'm not quite sure what you mean, but if something continously hurts you most definitely should have a specialst have a look at it.
Jumping in the water forces great impact and if a jump/dive is badly executed it's not that hard to get injured. Just rest for a while and keep movement of the injured bodypart to a minimum, and if the pain don't go away - go see someone that can pinpoint the problem, and then hopefully treat it.
Sorry that I can't help any further, but I really don't have much knowledge regarding sport related injuries - or injuries at all to be honest. Maybe someone else here can help?!

/GrpC

[steve]

went out running with a mate today and it was roasting hot after about 3 miles he dropped with heat exaustion and i had to carry this arse about a mile...man i was on my chin strap haha....i got a phone at a local farm and got him to hospital...how selfish is he for doing that ? hahaha...he is ok now...just in hospital for the night...hahaa

[canard]

The exercises in the circuit were as follows;

(All exercises to be done for 40 secs, no max no. of reps)

Squat thrusts
Dead hang knee raises
Close arm press ups(hands making a diamond shape)
Star jumps on/off bench
Knee raises
Star jumps on a pudding
Bicep curls with 7.5kg dumbells
Shuttle runs
Press ups
Vaulting over a "horse"
Sit ups
Tricep extensions*
Chest press*
Shoulder press*
Leg extensions*
Calf extensions*
Bicep curls*
(* = weight machine exercises)
Punch bag
V crunches
Steps
Alternate Knee/elbow sits
Repeat
There was a comprehensive warm up and warm down.

I learnt a new skill, too. Now, not only am I able to talk out of my arse, but I discovered I can breathe through it too.

[Chas]

Canard,
Well done.GO FOR IT 'Probationary Royal' - Reminds me of 20th June 1956, when I entered direct without any holding troop.
Commando simply the best and remember parachuting is a mere Adqual :rolleyes:

[K9-]

5 km in 17.5 min. damn, i really exausted myself and my friend who was running with me.

aaaahhh, when i remember that i have been running that distance 10-15 days ago in 25 min. really a progres. big one

[Magicode]

5 km in 17.5 min. damn, i really exausted myself and my friend who was running with me.

aaaahhh, when i remember that i have been running that distance 10-15 days ago in 25 min. really a progres. big one

Sorry to say but that time ( 17:30 ) looks very fake to me. That sounds like an olympic / world class athlete time ... so i did a research , look what i got:

World record for 5km run males is 13:00 http://www.runningusa.org/cgi/wldrec.pl

also on several other sites, that time will not only get you fame and glory but also alot of money :rolleyes:
http://www.eliteracingsystems.com/2004rrresults/2004_leos5km.html#mens results
http://www.serpentine.org.uk/advice/coach/fh08.php

just my 2 cents

[K9-]

they told me that this lap around of my town is 5 km. maybe they are mistaken. and i don't see reason why should I lie about it.

[Magicode]

For the same reason ( i was once misslead ), i'm running at a stadium here, the 400m lap is great and easy to calculate time/distance. Just that is odd to see that time , that would mean you run 3km in 10.5min ( 17.5/5*3 ) at a regular pace without factoring in the fatigue which most likely slows you down. My best time for 3km so far is 11mins ( not killing myself tho for a better time ) but then running better than that AND continuing at same pace for 2 more km just seems unreal for me.
Beside , your time difference from last run ( you said 25min ) and the current one is 7.5mins ... speedy gonzales.

[K9-]

i said in earlier threads that i like diving a lot. diving improves my breathing a lot. try it sometimes. so i can run as long as i can until my legs collapse which is rarely. when i know for the distance i am running, i'll tell ya, ok?

How much is your record on 6 min? i haven't measured that since the stone age. haha. just to know how much i MUST run. i see you are a pretty good runner.

[Magicode]

Never tried to run in a set time ... i should do that, i don't know if i'll time my energy right so i'd be actually sprinting last 2 mins :D ( i try to sprint often while running long distances , alternating "normal" running with short sessions of sprint, gives you a better insight of what you can do when you keep on moving ).

[K9-]

That is called HIIT as I recall from some fitness forums. It is great. Builds up your endurance, speed and also brathing in a short time.

I know it is various from man to man, but when do you run? I run in 23:00. I know i should do it around this time on empty stomach but i can't. Have work to do.

[Magicode]

Random times here , whenever i feel like it , every 2 days. Hardest was at 1300 with the sun in my head, about 37 celsius. The court surface is made of fast-dry materials like those used on tennis courts so i did perform pretty well even when it did rain ;)

[K9-]

i run almost every day now. don't need much recovery, and that is because i improve myself from 25 to 17.5 min.

i like running when it's cold. really awsome.

so m8 i'll see ya. i must go.

cheers

[K9-]

magicode. i meassured with my car today the distance. it is 4.3km. 700 meteres is mistaken.

[DevilD]

Sorry to say but that time ( 17:30 ) looks very fake to me. That sounds like an olympic / world class athlete time ... so i did a research , look what i got:

World record for 5km run males is 13:00 http://www.runningusa.org/cgi/wldrec.pl

also on several other sites, that time will not only get you fame and glory but also alot of money :rolleyes:
http://www.eliteracingsystems.com/2004rrresults/2004_leos5km.html#mens results
http://www.serpentine.org.uk/advice/coach/fh08.php

just my 2 cents

17:30 for a 5km run is world-class athlete time??? it is an excellent pace, but amongst good runners not that uncommon. there were several guys in my company who could run it in the 15's consistently, even after a night of drinkin'. it's only 5km, so it is nearly over by the time you are warmed up.

[crazysix0231]

devil d said it all, when i first came in I could run a 17:45 and i guy's way in front of me, when i got out at 28 i was running a nice 23-24 with no trouble, still could hit 18 if i pushed it, and Okinawa is all hills

[Yao]

you guys can use the google earth path measure feature also. I usualy start running when i pass a land mark like an electricity pole and stop running at another landmark then search for those landmarks on google earth to measure out my distance.

[K9-]

you guys can use the google earth path measure feature also. I usualy start running when i pass a land mark like an electricity pole and stop running at another landmark then search for those landmarks on google earth to measure out my distance.

joke of century, although you didn't mean it like that.. hehe

[DevilD]

1.8Km open water swim off of beautiful Pacific Beach San Diego, California. what a way to start off the day! Camp Pendleton tri on saturday. hollywood marines baby, i'm home :D

[kbx]

you guys can use the google earth path measure feature also. I usualy start running when i pass a land mark like an electricity pole and stop running at another landmark then search for those landmarks on google earth to measure out my distance.
Damn good idea. Just measured a few routes. :D

[joette]

walked and walked and walked..around 4 miles today..normally I walk around 2or 3..pushed it today..got the ole heart pumpin.

[DevilD]

walked and walked and walked..around 4 miles today..normally I walk around 2or 3..pushed it today..got the ole heart pumpin.

...keeps ya young, or at least reminds ya you're alive.....:)

[Nickfury]

Yao, I love Google Earth...didnt know you could do that...just started playing with it and looked up all the places i have been or lived in the world...fun but damn you can suck up time messing with that thing... hehe. :)

Devild Good luck in the race....
You ever swim in hawaii? I did the waikiki roughwater swim off waikiki and diamond head a few years back...almost 2 miles, but nice to look up on one side and see diamond head and then look down and see seaturtles swimming under you.;..
ahh miss the ocean.

[DevilD]

Yao, I love Google Earth...didnt know you could do that...just started playing with it and looked up all the places i have been or lived in the world...fun but damn you can suck up time messing with that thing... hehe. :)

Devild Good luck in the race....
You ever swim in hawaii? I did the waikiki roughwater swim off waikiki and diamond head a few years back...almost 2 miles, but nice to look up on one side and see diamond head and then look down and see seaturtles swimming under you.;..
ahh miss the ocean.

not competitively, but alot recreationally. lots of freedive and scuba. i feel ya man. bury me at sea when i die.

[Honkenlarsson]

Well...
One has to be active here to keep the account so here i go

mondays 1h30m 2h wight training chest, triceps, abs, calves.
tuesday run for 45 minutes
wednesday Weight training, legs, shoulders, neck/traps
Thursday Run 45 minutes
Friday. Weight training Back, biceps, arms

Getting army "fit" again. Dropping 10kg untill december this year. Weight now 109kg. As said aimng to get under tha manly three figures two the more feminine two. 191 cm tall.

[legionnaire_n]

today:

waking up 06:15 am... 50 jumping jacks for waking up (no time for anything more)... go to school... about 2:30 pm: 40,20,20,40 pushups, hands together for those 20's + gripe training (for rope climbing)... then about 3:30 pm running in the woods (it was raining, wet ground xD) about 8 km's.... pretty much hill running... then about 7:45 pm again 40,20,20,40 pushups, and gripe training...

yesterday... about the same time, only without running... 2:30 pm dumbell lifting... shoulders=different exercises, biceps 3*50... abs 45,45,50... and the same exercises before supper (7:30 pm)

am I doing good?? not really an expert in best combinations and times for training...

[Mise]

Yes, he's going to be a good soldier, gripe practice twice a day. When you do become a soldier you'll be able to gripe all day long like the rest of them.

Your doing good, clapping your hands together is just showing off, find a branch to do pull ups. Keep it up, add a pack to those runs.

[libertypo]

10km in the morning ( 6 am ) in about 50 mins. Should I run for speed too ? I am mainly interested in resistance.....


In the afternoon :

Chest press / fly, Chin-up / Reverse chin-up, Lat Pull / Back lat pull, Standing row / Upright row, Curls, Reverse pushdown, Shoulder shrugs, Calf raise, Abdomens, Sit-ups with some weight on the back. Takes about 40 mins to do the whole circuit

[legionnaire_n]

Yes, he's going to be a good soldier, gripe practice twice a day. When you do become a soldier you'll be able to gripe all day long like the rest of them.

Your doing good, clapping your hands together is just showing off, find a branch to do pull ups. Keep it up, add a pack to those runs.


thanks for the advice... I'm bit afraid to add pack for runs because of my shoulder problem, but maybe it would straighten it up... who knows :D how much weight should I use??? btw I'm going on a long march tomorrow on a mountain here, as I did last weekend... the time is about 4 and half hours of constant fast walking, but I don't know what weight should I use in my pack????

I didn't mean I clap hands, but that they are putt together (more pressure on triceps). I got a branch, but it's outside, and it was raining those days, unfortunately... xD this summer was doing about 12 pull ups, hands facing opposite direction... now I can do about, 8,9...

[bacchus]

henimula's

my favorite. nooot. we used to do 10 after every rugby training. you find a rugby field and you start at one corner. go up the sideline, 100m to the next corner, then turn and go to the next corner diagonally across the field. then go up the other sideline, 100m to the next corner and then turn and go back to where you started. do this all as fast as you can. rest for the same amount of time it took you to complete one lap then go again. as you get fitter, lower the rest time and add more laps. try and do it every second day as part of your training. this would always get me fit for the rugby season. do it in the rain too, it's much more fun. then when you've finished that, go home and reward yourself with a nice cold beer. nothing better than a good cold beer after training. enjoy.

[core]

My usual day:

after work about 15 o clokc
5 x 30 pushups
75 situps
weight lifting

at evening
run for some 45 min. about 10 km
after that again 5 x 30 pushups
situps
weight lifting

that all takes about 2 hours of my day.