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Nov 2021
6:31pm, 18 Nov 2021
4,255 posts
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Kieren
Well done Sharkie on the deadlift PB. Its such a fantastic exercise.
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Nov 2021
6:32pm, 18 Nov 2021
4,256 posts
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Kieren
Sorry, congratulations. After reading back, I'll try to avoid "well done" 
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Nov 2021
9:06am, 22 Nov 2021
4,258 posts
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Kieren
Sunday's quality session = gym
Quick-ish circuit that I can do mostly on the same squat rack:
1. Deadlift 5 sets of 10 reps at 70kg. (flip between sumo / traditional)
2. Bodyweight chest dips 5x10 - hollow-body to work core too
3. Chip-ups bodyweight - 5x5 hollow-body / controlled hips for core.
4. Dumbell bulgarian split lunge 5 x 10 & 14kg DBs - slight too heavy for me
5. Balance board with single leg deadlift and an orbit the hips move using a 12kg kettlebell. Mostly to strengthen foot arch and ankle area
6. Seated calf raises on the machine. Straight leg and bent for soleus at 20kg _ whatever the bodyweight impact is on the slope.
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First time at the gym in 3 weeks and balance is off quite a bit. I have quite large calves indicating strength but they are weak. The physio recommended training them and now that I can put a number on it, I can see they are indeed quite weak. I hope focusing on these over the winter will give me a solid foundation to run through 2022
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Nov 2021
9:10am, 22 Nov 2021
18,917 posts
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Sharkie
I really don't mind well done (just hope others don't either!)
That looks like a quality weights session to me, Keiren. Bit of everything...LOT of everything!
PS Are you still a Serpie? I am!
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Nov 2021
3:15pm, 22 Nov 2021
4,259 posts
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Kieren
I am indeed still a serpie after a lapse. I joined again just as C19 started. I was hoping to get involved for cross country but broke my ankle in June and I can run on it now but not too hard - definitely no speedwell or spikes yet so miss this season.
I often like your blog on track sessions
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Nov 2021
3:30pm, 22 Nov 2021
55,043 posts
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Velociraptor
I'm declaring my race yesterday for the purpose of this thread. I had an objective, I went out and got what I was aiming for, and it involved working harder than is my natural inclination.
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Nov 2021
4:54pm, 22 Nov 2021
51,022 posts
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LindsD
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Nov 2021
9:16pm, 22 Nov 2021
52,855 posts
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Derby Tup
If Velo can declare her race I’m declaring my best ever Parkrun on Saturday at Skipton
I’ve just said I’m going to the club tomorrow night for the first time in many weeks, then found out the session is 4 x 1200 m, which sounds awful
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Nov 2021
8:01pm, 23 Nov 2021
52,863 posts
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Derby Tup
1 mile warm-up, 4 x 1200 m on road with first quarter or so up a hill with rest downhill, plus 1 mile cool-down. 5 miles / 700 feet climb
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Nov 2021
8:58pm, 23 Nov 2021
2,232 posts
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bonners
Well done DT. I'm shocked. I didnt realise you did road running!
Track session for me tonight, just the two of us, so one on one which was great.
A Mike special session, 12 x 300, 100 jog recovery between each one and a 500 jog recovery after each set of four. This session pushing the pace a bit more looking for that speed endurance. Enjoyable session that sounds fairly easy, but I'm on my knees by the end of it. Mike acted as the hare and did the whole session in lane 2 giving me a target to aim for.
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