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    5.May.2018.
    Rest

    6.May.2018.
    Brick workout (triathlon):
    20 Hard bike 25kmh avg
    5km hard run 5:20min/km
    6km bike easy recovery to home

    7.May.2018.
    9km easy bike

    8.May.2018.
    12km running,
    made 10k PR - 54:50

    9.May.2018.
    32km bike ride
    10.5km run

    10.May.2018.
    11km bike

    11.May.2018.
    11km bike
    7.5km run
    3sets Dips
    3sets Push-ups
    60 Pull-ups

    12.May.2018.
    Rest

    13.May.2018.
    21km run, My first (solo) Half marathon distance run! 02h07min

    14.May.2018.
    Rest

    15.May.2018.
    Pull up challange
    Day 1, 2, 3
    -49 Pull Ups
    -120 Situps
    5min Plank Challange Day 1
    Total Abs Day 3 Lvl 3
    Hip Dips - runners workout for core and legs

    Overall doing fine. Oficially a member of my Triathlon club all paperwork and medical done (medical results great), and got a role in promoting it and our events on social networks. Will do some aerobic base running for 9 weeks, some more intervals and tempo rides on bike, along with hills and long rides.
    Get some strength work for core, abs...try some drills for freestyle swimming cause I need to learn that style...
    And do some challanges, handstand, one arm push up, hand walk, break some segment records on Strava etc
    Also some prehab exercises for feet and stretching (got a foam roller few days ago).

    Comment


      nice run Le0nldas 2 hours 7 for 21 km is quite a good start !

      Comment


        Originally posted by xingyiquan View Post
        nice run Le0nldas 2 hours 7 for 21 km is quite a good start !
        Thanks )))

        Comment


          16.May.2018.

          Cycling -
          10km
          Run - 11km easy recovery w drills
          Pull up challenge Day 4
          -120 Situps
          5min Plank Challange Day 2
          - 25secs
          Total Abs Day 4 Lvl 3
          Bedtime Glutes - runners workouts for core and legs
          Push-ups - 110reps

          Comment


            17.May.2018.
            Cycling 33km 500m D+

            18.May.2018.

            Run - 8km easy
            Pull up challenge Day 5
            did some more, in in all 40reps
            5min Plank Challange Day 3
            - 30secs
            Total Abs Day 5 Lvl 1
            Killer Butt - runners workouts for core and legs
            Push-ups - 20reps
            Dips - 20

            Comment


              19.May.2018.
              Pull up challenge Day 6
              5min Plank Challange Day 4
              Total Abs Day 6 Lvl 2
              Legs of Steel Lvl2

              20.May.2018.
              Physical work
              50km bike ride with hard tempo and short intervals

              21.May.2018.
              Run - 8km easy
              60 Pull-ups
              60 Push-ups
              60 Dips
              Pull-ups Challenge Day 7 - 14reps
              5min Plank Challange Day 5 - 45sex

              22.May.2018.

              21km bike ride
              tired from work...

              23.May.2018.
              Run - 7km easy
              Pull up challenge Day 8 - 6x25 situps
              5min Plank Challange Day 6 - 1min
              Total Abs Day 7 Lvl 2
              Fighters Codex Day 15 Lvl 1


              Getting more cycling in, as well as regular strength work...Have many thoughts on Not Overtraining, but don't have some simptoms. Just started with more volume, we'll see in 10-20 days how it goes, or if it doesn't go
              Bought some nice rehab "toys" rollers etc 10 days ago...so they seem to help, as there were no sore joints or aches in last 15-30 days Running is almost all easy now...guess that helps too
















              Comment


                24.May.2018.
                Pull up challenge Day 9 - 60
                Dips - 40
                5min Plank Challange Day 7 - 1:10min
                Total Abs Day 8 Lvl 3
                Fighters Codex Day 16

                25.May.2018.
                Run - 11.2km
                Pull up challenge Day 10 - 6x25 situps
                5min Plank Challange Day 8
                Total Abs Day 9 Lvl 3

                26.May.2018.
                Run - 11.2km
                Pull up challenge Day 11 - 80 pull ups
                5min Plank Challange Day 9 - 1:30min
                100 pushups
                Physical work

                27.May.2018.
                Bike - 42km
                Physical work - digging
                2hr up and down stairs - friend moving xD

                28.May.2018.
                Run - 8.5km
                5min Plank Challange Day 10 - 1:40min
                Physical work

                29.May.2018.
                Bike - 40km
                Pull up challange Day 12 - situps

                30.May.2018.
                Ran 10km

                31.May.2018.
                Bike 74km

                1.June.2018.
                Run - 9.5km
                Pull up challenge Day 13 - 80 pull ups
                Dips - 70
                5min Plank Challange Day 11 - 1:45min
                100 pushups

                2.June2018.
                Bike 50 km
                Swim 1.5hrs
                Pull up challenge Day 14 - 160 situps
                Physical work 2hrs
                Total abs - Day 10
                5min Plank Challange Day 12 - 2x15 Superman reps

                3.June.2018.
                Ran 10.5km

                4.June.2018.
                Bike 34km
                Physical work

                5.June.2018.
                Ran 5km
                Pull up challenge Day 15 - 40 pullups

                6.June.2018.
                Bike 41km
                PhW

                7.June.2018.
                PhW
                Rest

                8.June.2018.
                Ran 5km tempo
                Swim 2hr

                9.June.2018.
                Bike 22km
                2hr PhW

                10.June.2018.
                PhW
                Rest

                11.June.2018.
                Ran 10km
                PhW
                37 Pull-ups
                30 Push-ups
                30 Dips

                12.June2018.
                1hr basketball

                13.June.2018.
                Bike 39km 850m D+
                3hr PhW

                14.May.2018.
                20 Pullups
                20 Dips
                Swim -1hr 1400m


                Gone to strong, gotta reduce some strength work and running mileage. Last two weeks felt fine, and I write Physical Work cause it is very hard and don't have strength in abs and back muscles to continue challanges. Anyway, my first triathlon is in 3 days, so I'm now tapering and going on a few easy workouts to be fresh on Sunday.
                Hope I'll return and finish challanges in the following weeks
                Current status:
                Finished D15 of 20 reps Pull challenge (situps days are much worse that pullup days )
                Finished Day 12 of 5min Plank
                Total ABS finished D10
                Fighters Codex finished Day 16








                Comment


                  Hey buddy hope you are ok haven't heard form you in this blog for a while! Hope your still smashing it

                  Comment


                    Hi Le0nldas ! Hope you are well. I saw you making some great strides with your running earlier this year! How did your triathlon go?

                    Comment


                    • wow, I think it's a little late to come across this forum you are very cool I am a master of sports in Boxing and powerlifting, but I left the sport due to a serious injury. I began to engage in other activities, dancing tangos and waltzes, and began to sing. To be honest, for a very long time I could not decide which industry to move to, you know, the most difficult thing is for those people who can't do anything or can do everything. As a result, I studied for a phlebotomist, and I fell in love with my job, I enjoy working with people so much. By the way, I have studied with this program:https://www.exploremedicalcareers.com/phlebotomist/. You do a great job, the goals are so clearly set, it's amazing. Good luck in the future

                      Comment

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