July 2018 – Ironman 70.3 Race & 31 Days of 125km Ultra marathon Training

Month 8: Ironman 70.3 Race & 31 Days of 125km Ultramarathon Training

213/365
Sunday, July 1, 2018
Daily challenge
Workout: Lake swim (approx. 1000 m) – ‘Olive the Lake’

Other training: None

214/365
Monday, July 2, 2018
Daily challenge
Workout: Lake swim (approx. 1000 m) ‘Olive the Lake’

Other training: none

215/365
Tuesday, July 3, 2018
Daily challenge
Workout: 5 km run + 10 km run TOTAL: 15 km/9.3 miles

Other training:
Resistance training: Upper body anterior
Barbell bench: 225 x4, 245 x1; incline press 225 3 x 6 reps
Single arm seated shoulder press: 65 lbs x 12 reps
Triceps extensions /ss/ burn out dips
20 lateral raises /ss/ 20 bent over rear delt raises

216/365
Wednesday, July 4, 2018
Daily challenge
Workout: 5 km run + 11 km run TOTAL: 16 km/10 miles

Other training:
Resistance training: Back and biceps
Bent over rows (volume) 3 x 15 @ 135 /ss/ around the world with 45 lb plate
V-bar pull downs /ss/ single arm rear delt raises
DB curls 3 x 15 @ 30 lbs
Preacher curls with preacher bar

217/365
Thursday, July 5, 2018
Daily challenge
Workout: 5 mile Hill workout on stationary bike

Other training:
Resistance training: glutes/mobility

218/365
Friday, July 6, 2018
Daily challenge
Workout: 1500 m swim & 9 km bike

Other training:
Resistance training: upper anterior
BB flat bench: 225 x 4; 245 x1; 275×1; 285×1; 295×1
Tricep extensions light volume, wide bar cable standing pull through (light volume 20 reps)
Medicine ball elbow in push-ups (single arm)

219/365
Saturday, July 7, 2018
Daily challenge
Workout: 2 fast kms (3:48, 4:17) – Pre race Day

Other training: none

220/365
Sunday, July 8, 2018
Daily challenge
Workout:  Ironman 70.3 Muskoka

1.2 mile Swim
56 mile Bike
13.2 mile Run
6 hours 50 minutes

Other training: None

 221/365
Monday, July 9, 2018
Daily challenge
Workout: 5 km run

Other training:
Resistance training: Upper’s anterior
Bench: 275 x 1, 285×1, 245 (3×3- 2 sec. pause) – 225 x 10 reps
Single arm DB shoulder press; lateral raises; BB front raises (volume)

222/365
Tuesday, July 10, 2018
Daily challenge
Workout: (self) Half-Marathon (13.2 miles) – 10 miles in the am; 3 miles evening

Other training:
Resistance training: Back and Hamstrings
Deadlifts – 3 x 12 @ 225 lbs
RDL – 3 X 12 @ 135 lbs
V-Bar pulldowns (1-2-2-)
Face pulls (1-2-2)
Chin ups 3 x 20 @ BW

223/365
Wednesday, July 11, 2018
Daily challenge
Workout: 3 mile/5km run

Other training:
Resistance training: Circuit
Pulls ups; kettle bell swings; DB snatches; preacher curls 4 sets

224/365
Thursday, July 12, 2018
Daily challenge
Workout: 13 miles
3 mile run; 1 mile Stairmaster (12 minutes level 11); 3 mile run; 1 mile Stairmaster (12 minutes level 11)
3 mile run; 1 mile Stairmaster (12 minutes level 11)

Other training: Resistance training:
DB incline bench: 90 lbs x 6 slow
DB shoulder press (75 lbs x 6 – slower)
Med. ball 25lb plate front raises (3×10)

225/365
Friday, July 13, 2018
Daily challenge
Workout: 12 miles
2 – 6 mile runs

Other training: None

226/365
Saturday, July 14, 2018
Daily challenge
Workout: Sprint Intervals – 5km TOTAL
10 min warm up
2 min sprint – level 10.3 – light jog 2 minutes (repeat)
2.5 minute sprint – level 10.3 – light jog 2 minutes
2.5 minute sprint – level 11 – light jog 2 minutes

Other training: Resistance training: Heavy Back
Bent over rows – 185 lbs – 3 x 6
Narrow grip lat pulldowns @ 100 lbs 3×6
V-bar rows @ 215 lbs 3×7
Reverse bench pulls – 3 plates 2×6; 3 plates + 25 lbs x 5 reps

227/365
Sunday, July 15, 2018
Daily challenge
Workout: Sprint Intervals – 5km TOTAL
10 min warm up
2 min sprint – level 10.3 – light jog 2 minutes (repeat)
2.5 minute sprint – level 10.3 – light jog 2 minutes
2.5 minute sprint – level 11 – light jog 2 minutes

Other training: None

228/365
Monday, July 16, 2018
Daily challenge
Workout: Sprint Intervals – 10km/6 mile treadmill run
42 minute pace
Mix of 10-11 mile/hr pace – with 6.5 km slowest and 9 mile moderate

Other training:

Resistance training – 2pm
Anterior upper body
BB Bench- 275×3, 285×3, drop set 275×2 225×10 135×15 explosive
Hang cleans and press (135×3, 155×3 x 2sets)
Negative DB incline @ 100lbs x 5 reps (3 sets)

Boxing: Para Bellum

229/365
Tuesday, July 17, 2018
Daily challenge
Workout: Sprint Intervals – sprint intervals HIIT
5 min warmup
50 m, 100 m, 150m, 200m, 250m sprints @ 14 mile/hr – rest 15-30 seconds between sets – Drop back down (250,200,150,100,50m)

Other training: Resistance training
Lower body
High volume: leg press, single leg extension, explosive calf raises
BB back lunge 15 reps @ 135lbs
Squats @ 225 3×6 (controlled)

Kickboxing: Para Bellum

230/365
Wednesday, July 18, 2018
Daily challenge
Workout: 12 hill sprints @ murder mountain (Burlington)

Other training: none

231/365
Thursday, July 19, 2018
Daily challenge
Workout: 25 late night hill runs – GoodLife – 12 reps – rest – 13 reps

Other training:
Resistance training: Back
Straight arm standing Lat pull throughs
Face pulls / seated Lat pulldowns (slow tempo)
Negatives – preacher curls (single arm)
Fast twitch machine rows (single arm)

232/365
Friday, July 20, 2018
Daily challenge
Workout: Marathon 26.2 miles – Burlington to Etobicoke

Other training: none

233/365
Saturday, July 21, 2018
Daily challenge
Workout: 3 mile/5km run – 27 minutes

Other training: Resistance training: Glutes/legs
Lateral band work (volume)
25lb step ups 3 x 12 – VMO focus
Single Leg RDL 3 x 12
Band walks /ss/ clams with resistance bands

234/365
Sunday, July 22, 2018
Daily challenge
Workout: 5 mile run/8.5km – 43 minutes

Other training:
Hot Yoga @ Burlington mall

235/365
Monday, July 23, 2018
Daily challenge
Workout: 3 mile/5k run

Other training: Resistance training
120 reps of each – hamstring curls, single leg extensions, kettlebell RDL’s, BW squats, 80 swiss ball leg curls

236/365
Tuesday, July 24, 2018
Daily challenge
Workout: 4 mile run

Other training: resistance training
120 reps of each – BW explosive step ups, adductor machine, medicine ball adductor holds (5 min total), single leg standing leg curls
Back: v-bar pull downs – 3 x 20
Pull ups – 60

237/365
Wednesday, July 25, 2018
Daily challenge
Workout: 50 hill sprints @ GoodLife Fitness – 10 sprints, active walk rest 1 min. repeat 5 times – 21 minutes, 2.5 km

Other training: Resistance training: Anterior upper body
BB bench: 3 x 12 @225
Close grip: 3 x 4 @225
Tricep push downs – 2 x 30

238/365
Thursday, July 26, 2018
Daily challenge
Workout: 5 miles

Other training: Resistance training- chest/shoulders
BB bench press – 3 x 12 @ 225
Close grip bench – 3 x 5 @ 225
Shoulder press – 3 x 20 @ 60 lbs

239/365
Friday, July 27, 2018
Daily challenge
Workout: 10 mile run – 6 miles in the morning – 4 miles at night

Other training: none

240/365
Saturday, July 28, 2018
Daily challenge
Workout: 200 floors – 33:33 minutes on StairMaster Levels 10-13 (Hill simulation)

Other training: Resistance training Legs – glutes/hamstrings
Glue resistance clamps
Hamstring curls drop set – 10, 10, 10 3 sets
Glute bridges BW on bench – 12 each legs, 20 both legs – 3 sets

241/365
Sunday, July 29, 2018
Daily challenge
Workout: 6 mile run @ 43:00:00 pace

Other training: Resistance training – Upper Anterior
BB incline: 225×6, 235×5, 245×5, 185×15 (2)
Reardelt raises on bench 10lbs x 30 reps – 3 sets
DB shoulder press – 3 x 40 @ 30 lbs
Cable Triceps extensions – 3 x 206

242/365
Monday, July 30, 2018
Daily challenge
Workout: 5km/3mile run – 19:38 pace NEW 5K PB

Other training: resistance training: Back
BW pull ups – 3 x15
Kettle bell rows – 3 x 15 @ 24kg
BB rows – neutral grip to reverse grip – 2 sets x 15each @ 95lbs
Back extensions BW – 3 x 10, 10 second slow lower to finish each set

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