The North Face Endurance Challenge signup rate
Short run to the gym then a 20min swim – 90% freestyle. Felt nice to be freely swimming.
Rolling the IT band for 10mins, quite sore. Then a good strong spin class, long climbs with a sprint or two. Then a super heavy sprint pulling 300 watts. Finished strong, solid effort for the full hour. Finished off With some more rolling on the leg.
Spin Time: 00:58:46, Max Power: 363 W – The Garmin didn’t capture all the data, so not accurate cal reading. The bike said over 600 so I was pushing.
Speed
After doin over 120 pushups during yesterdays run my upper chest is quite sore today, good sore but sore anyway. Interesting how many pushups you can do in a ession if you break them up.
Short slow run to the gym. Then a short swim, around 20mins of mainly freestyle, with a lap or two of breaststroke and half a lap of butterfly.
Felt good to be in the water with no coach. Freedom!
Tough weight session, hard and heavy. Tough to finish the 4th set of each exercise. The spin class was hard after the weights. The body felt slow to get up to speed then 30mins in I felt a lose of power and didn’t want to continue but did at lower effort.
Weights Time: 00:29:05, Calories: 229 C
Spin Time: 01:01:27, Calories:639 C
Weights
Standing dumbbell press: 3 sets, 12 reps 25lbs, 4th set only 9 – super hard.
Dumbell side raises: 4 sets, 10 reps, 12.5lbs – good
Standing curl: 4 sets, 10 reps, 20lbs + bar – hard
Reverse curl: 4 sets, 10 reps, 10lbs + bar – very hard
French curl: 4 sets, 10 reps, 20lbs + bar – ok
Press down: 1 set, 10 reps, 30lbs, 2 sets, 10 reps, 40lbs, 2 set, 10 reps, 50lbs – last 2 sets super hard.
Weights HR
Spin Graphs
I have been using this for 3 weeks as a shot before I go lift weights, and I’m finding that it’s good, I have been able to finish my sets which have been hard and heavier than previous. I don’t have any issues of jitters or inability to sleep.
I only use the product in the morning or lunch time. It’s a good taste and mixes in a small amount of water so it’s fast to mix, drink and go. It’s also easy to bring with you, add a scoop to an empty bottle and add water, shake and go.
I will continue using this over the next few weeks as I continue lifting as part of this segment of training. I would recommend this product.
Powerade is now on my don’t use list. I used to love it but I just looked at the ingredients and HFCS is second only to water so with 14g of sugar per serve and 4 serves in a bottle that would have me consuming 54g of sugar in a sports drink! Not the way I want to go. I’m trying to workout and lose lbs not stack them on.
If other drinks can taste good without heaps of sugar then why not Powerade, and I don’t want fake sugar in my drinks, real sugar is fine in small doses, I don’t need super strong taste to make me drink.
Their website with zero info just a placeholder image and no information about the great power of the Ion4 formulation. Sure it’s got the 4 main ingredients lost due to sweat during exercise but the drink has of lot of other stuff that has nothing to do with exercise and everything to do with marketing – the colour for one, and the sugar levels.
If you’re serious about a producing a sports drink, then you really should have at least 4 products to serve the general market.
1. Pro Sports : for the pro that really does need a combination of fast energy together with replenishment of lost minerials.
2. Age Groupers and the serious training athletes, that push hard and want an advantage but need to watch what they put in to the engine to get out the best.
3. Emerging Athletes: starting out and taking small steps to fitness, class workouts and boot campers. Need encouragement and support to keep on keeping on.
4. Couch Athletes: those that believe playing Wii is exercise, that drink a drink for fashions’ sake. That love the brand / sports personality and drink to be more like their hero.
Learn less than this post here: http://www.us.powerade.com/
Fast run to the gym, then a set of weights focused on the back then jog over to the run meet then a 7mile run with quite a bit of trail. Knees didn’t like the downhills and stairs (down) but managed to make it. Short run home.
Ever mile and everytime we stopped I did pushups. At least 10 but often 20. The first stop I did 50. So would have done over 100 during the run, felt good doing them.
Run Time: 00:07:30, Distance: 0.95 mi, Elevation Gain: 3 ft, Calories: 21 C
Weights Time: 00:24:52, Calories: 236 C
Run Time: 00:02:34, Calories: 32 C
Run Time: 01:36:56, Distance: 7.00 mi, Elevation Gain: 1,017 ft, Calories: 1,046 C
Run Time:00:09:49, Distance:0.85 mi, Elevation Gain:62 ft, Calories: 106 C
Weight Sets
Overhand Chin ups : 10lbs on machine, 4 sets to failure –16, 6, 7, 5 – tough
Lat pull down : 65lbs, 1 set of 12, 80lbs, 4 sets of 12 – ok
Shrug : 25lbs each side, 4 sets of 12, form better.
Barbell Rows : 30lbs, 4 sets of 10, good.
Barbell pullover : 30lbs, 4 sets of 10 – challenging
Run data
Sick! Woke up feeling crap, decided not to go to the gym, back to bed. Work from home and slow Saturday also. Hopefully can kick this soon.
Run to gym Time: 00:04:59, Calories: 45 C
Core Time: 00:13:15, Calories: 50 C
Stair Master Time: 00:10:54, Calories: 109 C
Stair Master HR
Increasing from a starting level of 4 up to 7 in the last 2 minutes.
Short run to gym, then 12 mins of Suffer Fest. Next up Tri spin, 55 mins of challenge. Heavy pushes at 350watts for 20 seconds at a time. Holding a tempo of 100 at 200watts for 3 mins.
Then I did a weight set, shoulders, biceps and triceps.
Easy run home.
Run Time: 00:11:37, Distance: 0.89 mi, Elevation Gain: 105 ft, Calories: 83 C
Tri Spin Time: 01:15:47, Calories: 665 C
Weights Time: 00:40:30, Calories: 193 C
Run Time: 00:08:15, Distance: 1.12 mi, Elevation Gain: 75 ft, Calories: 92 C
Spin Graphs
Avg HR: 130 bpm, Max HR: 168 bpm
Power:
Avg Power: 133 W, Max Power: 372 W
Cadence:
Avg Bike Cadence: 85 rpm, Max Bike Cadence: 231 rpm
Weight HR
A slow run home with a heavy full backpack. I wore my Vibrams for the whole run, felt ok. Still need to work on building strength in the knees.
Time: 00:43:32, Distance: 1.10 mi wrong real distance to come, Calories: 447 C
Run to the gym then do weights before doing some core sets on machines. I used 2 different machine to do the core work, and did side crunches also. Stretching.
Run Time: 00:04:16, Calories: 8 C
Weights (Back) + Core Time: 00:49:52, Calories: 221 C
Weight Sets
Barbell Rows : 25lbs, 1 set of 10, 35lbs, 4 sets of 10, good.
Barbell pullover : 35lbs, 4 sets of 10 – challenging
Shrug : 27.5lbs each side, 4 sets of 12, need to check form.
Lat pull down : 65lbs, 1 set of 12, hard, very hard.
Overhand Chin ups : 10lbs on machine, 4 sets to failure –9, 5, 7, 6 – tough
So registration has been open for less than 24hrs and 20 people have signed up for the event. So far 6 for the 50mile and 10 for the 50km.
