Bog Cleaner's Training Log

Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.

 

Read what you said about your goals etc and your approaching it the right way mate, good luck.

For your endurance/stamina and leg strength i'd suggest tabata squats and burpees back to back, twice, then do hill sprints or a steps circuit. this will be a killer at first and will take some building up but you get reasonably quick results from it and will find yourself cutting back on it and running more after a few weeks. i use them when i'm wanting to improve my CV for running.

For pull ups / chin ups, go with pyramid sets, 1 - 10 and back down (or 5's for chins/pull ups until you get a little better) and throw in press ups and sit ups or dips/hanging leg raises etc. if you add press ups and dips do them in 2's and sit ups/leg raises do in 3's ( 2,4,6 / 3, 6, 9 etc) this is something i always keep as part of my training no matter what i'm doing as it keeps me strong. build it up so you can go up to 30 and back down and you'll notice a big difference in your strength. switch the exercises around each week but don't change pull ups and press ups. just alternate chins with pull ups.

Hill walking with a heavy bergen is also good for building stamina, strength and endurance. if you cant get up onto the hills just find a load of steps and walk up and down them.

 

Why not just put the skipping into one drill - 9 minutes straight or round it off to 10 mins - build your stamnia up more - and its more economical in terms of time. :think

 

No probs mate, glad to see you tried it :good
stick with it cos it works and the results are fairly quick. alternate pull ups with chins to begin with, and mix in lower body stuff with upper body, chins/sit ups/ leg raises/press ups/ squats/dips etc and keeps the rest periods short for the first few sets then take what you need after that but try limit the whole workout to around 30 mins.

I know what you mean about the running too, murder at the moment. i was out on the hills yesterday bergen training, and today went out for a 3 mile run and fell more today! ****ing ice!

 

One more thing about rest, when i say short i mean straight from one exercise to the next, at least for as long as you can, then rest when you need to.

 

Run times are coming down, what you aiming for? i run 3 miles in about 19 mins at the mo, which is the slowest ive run it in about a year, usually i do it in around 17 an a half to 18 mins, but ive cut back on cardio at the min to try bulk up a bit more.

The press ups are coming on too, i see the pyramids are working for ya. what you could have done tho is 3 x 3 skipping to warm up, then thrown in another exercise or 2 with the press ups (dips, crunches or chins etc) then 3 x 3 skipping to finish.

Stay motivated mate your doing good.