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Mini Forklift

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  1. Ross, Don't confuse HIIT with HIT. Are you confused yet ?!
  2. Thanks for your answer Rob! Keep up the good work in here Ross, you are starting to look quite beastly from the photos of you I see pop up every now and then
  3. THURSDAY 15th MAY GENERAL UPPER BODY (FIRST WORKOUT IN 6+ MONTHS) BW: 132 30mins HAMMER STRENGTH ROWS 1PPS x 12 2PPS x 12 PAUSED BENCH BAR x 20 66 x 10 88 X 10 88 x 10 INC. D.BELL PRESS 31 x 10 40 x 10 SL U.HAND D.BELL ROWS 31 x 12 35 x 10 POST WO:
  4. THURSDAY 15th MAY GENERAL UPPER BODY (FIRST WORKOUT IN 6+ MONTHS) BW: 132 30mins HAMMER STRENGTH ROWS 1PPS x 12 2PPS x 12 PAUSED BENCH BAR x 20 66 x 10 88 X 10 88 x 10 INC. D.BELL PRESS 31 x 10 40 x 10 SL U.HAND D.BELL ROWS 31 x 12 35 x 10 POST WO:
  5. Thanks Chris, I'll have a look on the back of the box. I am presuming that basically it's just oats and water but I bet there's at least another one or two ingredients in it lol. Tastes great though, we can order it from one of our suppliers at work so I order by the box !! Yeah there is lots of space over here, plus NZ is really under-populated anyway That road I run along in the photo (Grays Rd) is about 1.5km long and perfect for fast running as the road is smooth, hardly any cars use it and it's about 4km into the run so I'm nicely warmed up by the time I get there. When you get to the end of the road I normally turn left and there's another 1.5km of dead-straight road and slightly downhill... perfect !!
  6. TUESDAY 13th MAY GRAYS RD AIRPORT LOOP *PB* http://www.veganbodybuilding.com/forum/download/file.php?id=3493 RUN: FIRST 5km COMFORTABLE, LAST 7km @ 4min/km PACE SHOES: BROOKS 'GHOST' INTENSITY: 7/10 PRE-RUN BW: 132.44 POST-RUN BW: 131.12 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 11.7km TIME: 53:23 CALORIES: 884 (993cal/hr) AVE SPD: 13.15kph AVE PCE: 4.34min/km MAX SPD: 16.43kph MAX PCE: 3.39min/km POST-RUN NUTRITION: http://www.veganbodybuilding.com/forum/download/file.php?id=3535
  7. TUESDAY 13th MAY GRAYS RD AIRPORT LOOP *PB* http://www.veganbodybuilding.com/forum/download/file.php?id=3493 RUN: FIRST 5km COMFORTABLE, LAST 7km @ 4min/km PACE SHOES: BROOKS 'GHOST' INTENSITY: 7/10 PRE-RUN BW: 132.44 POST-RUN BW: 131.12 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 11.7km TIME: 53:23 CALORIES: 884 (993cal/hr) AVE SPD: 13.15kph AVE PCE: 4.34min/km MAX SPD: 16.43kph MAX PCE: 3.39min/km POST-RUN NUTRITION:
  8. Thought you might like this, amazing to watch if you have some spare time up your sleeve http://www.youtube.com/watch?v=-Pqd7MHZKco SUCH a gutsy run by her, especially as she was obviously quite sick over the last 5km or so.
  9. Woohoo, just hit a MASSIVE new PB for the main course/loop that I run. Somehow managed to shave more than a minute and a half of my best time !! 11.7km in a new best time of 53:23 ~ will type up the session later on once my watch has finished charging
  10. Woohoo, just hit a MASSIVE new PB for the main course/loop that I run. Somehow managed to shave more than a minute and a half of my best time !! 11.7km in a new best time of 53:23 ~ will type up the session later on once my watch has finished charging
  11. SATURDAY 10th MAY RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 4/10 POST-RUN BW: 132 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 6.632km TIME: 30:57 CALORIES: 479 (928cal/hr) AVE SPD: 12.86kph AVE PCE: 4.39min/km MAX SPD: 17.06kph MAX PCE: 3.31min/km ** Realised today that it's at least 6 or 7 months since I have done any weights at all Now that speed needs to be a factor in my training I'm figuring it's not going to do me any harm. I'm able to hold onto a bit of muscle just from the running, I took this quick photo tonight so I can see where I am starting from. This is my 'runners physique' ~ one that's around 10lb less than when I'm PL'ing http://www.veganbodybuilding.com/forum/download/file.php?id=3527
  12. SATURDAY 10th MAY RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 4/10 POST-RUN BW: 132 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 6.632km TIME: 30:57 CALORIES: 479 (928cal/hr) AVE SPD: 12.86kph AVE PCE: 4.39min/km MAX SPD: 17.06kph MAX PCE: 3.31min/km ** Realised today that it's at least 6 or 7 months since I have done any weights at all Now that speed needs to be a factor in my training I'm figuring it's not going to do me any harm. I'm able to hold onto a bit of muscle just from the running, I took this quick photo tonight so I can see where I am starting from. This is my 'runners physique' ~ one that's around 10lb less than when I'm PL'ing
  13. Just felt like a walk this morning for a change, so headed out to grab a coffee before work: 7km in 64mins. Back to running tomorrow, hopefully a 20km'er.
  14. Just felt like a walk this morning for a change, so headed out to grab a coffee before work: 7km in 64mins. Back to running tomorrow, hopefully a 20km'er.
  15. Here's a question for you Rob ~ do you think the same should be applied to running I just did a 50km race at the weekend, thought I went ok (4hr45 and 5th place). My performances on lower mileage weeks/less training seems to be reduced in the sense that I generally run slower and my body feels more tired. Once I pick my running up to around the 50-80km a week over 4-6 days I noticeably run better. I have no problems or issues with recovery and definitely don't feel like I need the extra rest days just for the sake of resting. So, I'm inclined to feel like I'd rather keep the weekly mileage on the slightly higher side (even though each session has a specific purpose and I'm not just logging 'junk miles' for the sake of running) rather than maybe training harder but less. Interested in your thoughts, and realise that running a) might be a curveball b) might not be applicable to the theories of HIT c) you have no idea because you have never been asked before PS: Sorry to crash your thread Ross, and sorry about the shit gig you just went to lol.
  16. WEDNESDAY 7th MAY RUN: FASTED COMFORTABLE TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6/10 PRE-RUN BW: 132.88 POST RUN DIFF: -2.64 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 5.303km TIME: 24:20 CALORIES: 376 (927cal/hr) AVE SPD: 13.07kph AVE PCE: 4.35min/km MAX SPD: 16.59kph MAX PCE: 3.36min/km ** Legs and body in general felt really good this morning despite it only being a short run
  17. WEDNESDAY 7th MAY RUN: FASTED COMFORTABLE TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6/10 PRE-RUN BW: 132.88 POST RUN DIFF: -2.64 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 5.303km TIME: 24:20 CALORIES: 376 (927cal/hr) AVE SPD: 13.07kph AVE PCE: 4.35min/km MAX SPD: 16.59kph MAX PCE: 3.36min/km ** Legs and body in general felt really good this morning despite it only being a short run
  18. TUESDAY 6th MAY RUN: TOUGH SESSION IN HOT & WINDY CONDITIONS SHOES: BROOKS 'GHOST' INTENSITY: 7/10 PRE-RUN BW: 132.44 POST RUN DIFF: -3.08lb MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 13.5km TIME: 1.05:00 CALORIES: 1,025 (946cal/hr) AVE SPD: 12.44kph AVE PCE: 4.49min/km MAX SPD: 15.56kph MAX PCE: 3.51min/km
  19. TUESDAY 6th MAY RUN: TOUGH SESSION IN HOT & WINDY CONDITIONS SHOES: BROOKS 'GHOST' INTENSITY: 7/10 PRE-RUN BW: 132.44 POST RUN DIFF: -3.08lb MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 13.5km TIME: 1.05:00 CALORIES: 1,025 (946cal/hr) AVE SPD: 12.44kph AVE PCE: 4.49min/km MAX SPD: 15.56kph MAX PCE: 3.51min/km
  20. Another great little run this morning, wanted to put in one a bit quicker than race pace and my goal was 13km in close to an hour. Will type it up later but managed to knock out 13.5km in 65mins, which I was happy with considering the very hot & windy conditions. 23°C
  21. MONDAY 5th MAY RUN TYPE: TOUGH RUN IN GALE FORCE WIND (into a mad headwind for first 5km) SHOES: BROOKS 'GHOST' INTENSITY: 6/10 PRE-RUN BW: 132 POST RUN DIFF: -2.2lb MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 11.7km TIME: 57:39 CALORIES: 882 (917cal/hr) AVE SPD: 12.12kph AVE PCE: 4.56min/km MAX SPD: 15.39kph MAX PCE: 3.53min/km ** Ran the last 7km in 30mins
  22. MONDAY 5th MAY RUN TYPE: TOUGH RUN IN GALE FORCE WIND (into a mad headwind for first 5km) SHOES: BROOKS 'GHOST' INTENSITY: 6/10 PRE-RUN BW: 132 POST RUN DIFF: -2.2lb MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 11.7km TIME: 57:39 CALORIES: 882 (917cal/hr) AVE SPD: 12.12kph AVE PCE: 4.56min/km MAX SPD: 15.39kph MAX PCE: 3.53min/km ** Ran the last 7km in 30mins
  23. A few more cool race shots from the race QUICK FOOD & DRINK STOP, ABOUT 30km INTO THE RACE 500m FROM THE FINISH LINE WITH NOT MUCH LEFT IN THE TANK "THAT'S IT, IT'S OVER? YEEHAA."
  24. A few cool race shots from last weekends ultra QUICK FOOD & DRINK STOP, ABOUT 30km INTO THE RACE 500m FROM THE FINISH LINE WITH NOT MUCH LEFT IN THE TANK "THAT'S IT, IT'S OVER? YEEHAA."
  25. A few cool race shots from last weekends ultra QUICK FOOD & DRINK STOP, ABOUT 30km INTO THE RACE 500m FROM THE FINISH LINE WITH NOT MUCH LEFT IN THE TANK "THAT'S IT, IT'S OVER? YEEHAA."
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