Training Blog - w/c 6/10/2019

By Tompky - 6:30 AM

With the Berlin Marathon behind me, I have started to focus on October, November and December’s challenges which are all heavily focussed on cycling (something that in general I am fairly weak at) and I also have one eye on next year, where I am looking to compete competitively in obstacle events which have typically been my strongest in the past.  I am on holiday over the weekend and Monday, Tuesday next week, with little opportunity to train, so the training plan has been pretty intensive, with a view to potentially 4 days rest coming up.
An overview of training this week is:
Sunday – Calisthenics focussed workout + 10km run
Monday – Weights Workout + HIIT stationery bike workout
Tuesday – Calisthenics focussed workout + team training
Wednesday – 8km run + short calisthenics workout
Thursday – Strength Training + 20 mile bike ride
Friday – Sand dune sprints
Saturday – REST!

Weight training has been a bit muddled recently as I am currently returning to it after a shoulder injury, so I am building back up currently.
Sunday started with a calisthenics workout, which involved supersets and lasted around 40 minutes.
Pull-ups & close grip push ups – 3 sets of 8, with 30 seconds break in between
Body weight squats & lunges – 3 sets of 10, with 30 seconds break in between
Dips & chin-ups – 3 sets of 8, with 30 second break in between
Normal grip push ups & crunches – 3 sets of 10 with 30 second break in between
Plank & Side Plans – 1 minute normal plank, 30 seconds on each side, with 1 minute break in between
Box Jumps & Wall Sit – 3 sets of 8 box jumps & 45 second wall sits, 1 minute break in between
Flutter Kicks & wide grip push ups – 3 sets of 10, 30 seconds break in between

This then followed by a 10km run at around 5.30km pace

Gym based workout, trying to focus on all body parts
Bench Press – 3 sets of 8
Pec Deck – 3 sets of 8
Bulgarian Split Squat – 3 sets of 8
Seated Row – 3 sets of 8
Lat Pull Downs – 3 sets of 8
Shoulder press – 3 sets of 8
Dips – 3 sets of 10
Chin ups – 3 sets of 10
For the HIIT stationery bike workout I did:
5 minutes warm up, increasing the level from 1-5 every minute
20 minutes of cycling as hard as possible on level 12 for 30 seconds, then easing off for 30 seconds on level 6
5 minutes cool down

I play hockey on a weekend and we train Tuesday nights so I use that as my main fitness exercise on a Tuesday, but also do calisthenics on a morning which involved:
50 x press ups
50 x squats
50 x crunches
50 x close grip press ups
50 x lunges
50 x half-sits
50 x wide arm press ups
50 x mountain climbers
50 x v-sits
I do this broken down into sets of 15,25,10 doing each exercise straight after each other, with a 2 minute rest after each circuit.

Wednesday was a half rest day for me, doing an 8km run, followed up with 2 minutes of press ups, 2 minutes of sit ups and 40 pull ups, broken down into 8 sets of 5

For cardio on Thursday I used it to train for the cycling challenges I have coming up and managed a 20 mile bike ride.  I normally would then back this up with a longer one on a Sunday, but as stated I am away so this will have to do this week!
Thursday was a more strength focussed gym based workout, hitting big compound lifts with a smaller amount of reps, trying to lift as heavy as possible.
Bent-over row – 3 sets of 5 reps
Arnold Press – 3 sets of 5 reps
Bench Press – 3 sets of 5 reps
Squat – 3 sets of 5 reps
Pull Ups – 3 sets until failure
Dips – 3 sets until failure

Friday I headed over to the local beach, and did a set of sprints. For this I will do a 5km run, and every 500 metres I will go over to the sand dunes with a quick sprint to the top and back down, before continuing to run again as normal.  I will use the time when I am running on flat as a recovery stage.

I am currently trying to cut some weight, as I am currently around 10 pounds heavier than I was at the London so I have been on a fairly strict diet of 1500 calories a day maximum, low carb, high fat, high protein based diet. At 1500 calories and with the high fat content it has prevented me feeling worn out or tired through the week. 

The main challenges for me have been around the strength and conditioning exercises this week. I’ve cut back on the endurance training for now and probably will continue to do so until mid-November when I start training for the Marrakech marathon. With coming back from my shoulder injury my muscles are fatiguing fairly quickly during strength and conditioning sessions, so I am trying to get them used to the sessions again. Once I can normalise my training plan again I.e. I am likely to go back to more weight based sessions focussing on specific body parts to build the strength in individual muscles back up, but I will take that on a week by week basis. All in all a good week where I’ve felt I’ve made progress for the upcoming challenges and for next years obstacle races!

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