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This morning with a partner I spend an hour doing -
Burpees with a pressup - Started at 20, then 19, 18, 17 and down to 1.. This was a killer! 210 in total.
Then the same with situps, so 210 total..
Then started on burpees with tuck jumps and got down to 17, so only 57 in total as the session finished.
Starting to feel the pain already!
recovery session : bike for 5 min
then jacuz
while im wearing my awesome stepedocounter watch
A nice conditioning challenge I came across during my martial arts training was to time yourself to do 100 burpees. Obviously proper burpee form with a press-up between each one.
Not as easy at is sounds. Various different strategies. Can do fixed sets of 10 or 20 with a little rest between each set, or just blast out as many as possible.
I used to knock 50 straight out, then get through the remaining 50 in sets of 5 or 10.
Extremely difficult if you are honest with your form. I could knock the first 50 out in around 2 and a half mins, then would take at least 4 and a half to do the remaining 50. 7 minutes(ish) was my best time, although I got that down from over 8 minutes with just a couple of attempts and learned the best strategy. I heard of supermen doing it in around 6 minutes, but to be quite honest (and absolutely no disrespect intended) I'd be surprised if many dedicated runners could get down that quick without doing some proper upper body conditioning.
I did it during training camp for a pro fight so i was in extremely good shape. I'm unboubtedly overall fitter now when it comes to running, but I doubt I still have the upper body condition, despite regular gym work. It's a different ball game altogether doing fight training.
Couple of 30minute sessions on Fri and Sat.
Bike, rower, cross trainer, stairs m/c, treadmill and leg strengthening equipment has all been used in 10min efforts.
Need to lose a stone or more and get fit for a big upcoming challenge.
Nice one Stagger, that's what it's all about.... Routine and regular training.
Just a steady effort tonight. 15 mins on each of bike and cross trainer.
Stretching routine and home.
Trying to get the regular routine as suggested by Travs.
Many thanks ��
Another session on the tower and vertical stair machine.
Enjoying it now.
Good session this afternoon.
Best time on rower and bike enjoyed both and feeling a little stronger.
I used to be a very keen indoor rower. My best time for 2000m (the standard distance used in the rankings), was 7:04 which at the time put me well within the top 100 in my age and weight. Funnily enough that time was achieved during the first leg of an "indoor sprint triathlon" which also included cycling and running, so I was supposedly conserving energy for the 2nd and 3rd legs...!
It's a fantastic full body workout no doubt about it.
Well done Travs that is mighty impressive.
7.38 was my best in my 30s.
8.10 best in 50s (4yr ago)
8.46 today and more work to do.
In my view anything under 8 mins shows a good level of overall fitness, something most of the population could not hope to achieve. So 7-38 is very decent, and needs a concerted effort to reach that level.
7-04 was the best I could achieve without dedicating a huge portion of training time towards it.
As a rough guess with no knowledge behind it, I'd say 7-00 would be roughly equivalent to a 40 minute 10km, or a 20 minute 5km, in running terms.
44min 10k mid 40s
20.43 5k early 50s
Got to start working hard again. Thanks for your comments.
Conversations like this spur's me on. Cheers ��
No problem. Everyone's different with regards to what motivates them.
I for one am one competitive bastard. I love seeing the same people at races and measuring my performance against them, and I am never happy. I've done over 40 fell races now (a small total compared to many) and I still don't think I've been totally satisfied with any of them yet. In a perverse way I love "putting the knife in" when someone just behind me is struggling and I break into a run on a tough climb. Obviously I'm aware of my level of ability, and I am light years behind the real runners, but everyone has their own competition, wherever in the field they are...
Of course I love being out in the fells, but I really should try and "enjoy the moment" a bit more. But for me the enjoyment comes from sitting down when it's all over and reflecting on a tough day out.
30mins on bike at 80% or above heart rate.
Doing this 3 x week is supposed to help depression.
I'll give it a good go.
10 mins Bike, cross trainer, rower.
All at 80+ heart rate.
Another session ��
2k rower, 15mins bike, 6mins vertical steps.
Enjoyed it ��
Last night did 40 mins steady on the cross trainer, followed by weights, squats, core work.
Did identical session again this morning, but a bit higher intensity.
Back out running tomorrow...
30mins yesterday, split 50/50 with bike and cross trainer.
Found myself there again.
15mins 6% on treadmill
Recovery on bike 70% hr for 15mins
I pleased to get there and happy when I have been ☺
6% on treadmill is not easy.. good stuff...
Soon you'll be running up the treadmill at 15%....!
Cheers Travs,
Excellent exploits by you in the lakes too��
Back of hols.
Fatness over fitness the goal
1 mile jog
2 k rowing
3 mile bike
32 minutes to complete it.
30 mins sauna
Its a start from which to build on.
See how long I can stop off the ale too.
100kg needs to drop to 80kg
Hard work and stronger mental attitude
See how we go��
Good to hear you back on the health kick Stagger...
100kg down to 80kg is a big ask though, but it can be done. Depends I guess on your body frame and ideal weight...
At my worst I was 102kg and i had a target of 84kg. Got down to 90kg in less than 3 months through good diet and hard exercise. Then it slowed down but got down to a regular weight of between 82-84kg. Then an extra push and I got down to 78kg for a fight, and pushed down to 76kg whilst training in Thailand (different climate/lifestyle/full-time training, I'd never achieve that over here). Now walking around at 80-82kg and that's probably about ideal for me, but I still look pretty well built for a fell runner, even though as my dad would say "there's more fat on a chip"....
Takes a change in lifestyle rather than just a period of diet though in my opinion...
Been again to the gym.
Did a watts fitness test on the exercise bike.
Increased by 35watts every 2 minutes.
Has you pedalling a cadence of 60-80.
170 max Hr
32.4 VO2 max
245 watts
So this was for a 55yr male weighing 100kg
Monthly efforts now to monitor performance ��
Had to really force myself today.
Just a steady recovery session.
15 mins horizontal bike 110Hr
25 mins stretching and floor work.
Legs tired but a fraction lighter on the scales, so a smile on my face.
Rested yesterday
But back in again today.
Run, row, bike.
Good 30min tough routine ��
Early morning steady effort with no food prior to training.
15 min run 75-80% Hr
15 min bike 75-80% Hr
Stretching and balance for recovery.
5 sessions in 8 days. No alcohol or choc either.
Might just be on the turn �� (I hope so)
Great stuff Trev
Cheers DT
Been again today.
3k rowing
1 mile on cross trainer
10 mins on the moving stairs
20 mins Sauna
Pleased to be getting started
You've even got me revved up Trev. Off out shortly with the Keighley lot
Another fitness test
178 max Hr
33.5 VO2 max
245 watts
Max hr up by 8
VO2 up by 1.1
Watts same
Tired and struggling today.
Not my best.
Just starting back at the gym in an attempt to lose over 2 stone.
Working with the 5:2 diet and 3 HIIT sessions per week I hope to achieve or better my goal by the end of November.
I complete the high intensity on the exercise bike and rower with my HR well in to the 90 percent region.
Started at 217lb on 12th August and currently at 203lb
Oh good luck!
I used to be a rather erm, hefty chap, not that I am small now mind you, but over a decade ago I lost 3.5 stone in 3 months simply by cutting out wheat and dairy, eating plenty of rice, potatoes, corn and oats instead. Super tough, but a life changing experience and what set me off on a whole series of diet experiments.