This week 46.4 Miles
Saturday May 7th – 4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.
Sunday May 8th – 20 Miles LSD in 4:12:35. 3 sets of 30 squats.
Monday May 9th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.
Tuesday May 10th – Unscheduled day off.
Wednesday May 11th – 12 Miles LSD in 2:38:38. 3 sets of 30 squats.
Thursday May 12th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.
Friday May 6th – Date night with my Wife!
I did something I never do this week. I took an unscheduled day off. Right now I am stuck between my recovery and my next Centurion training session. I felt tired and unfocused. So I pushed the reset button. Just a simple day off and now I am ready to prepare for the British Centurion Qualifier.
Hello Albin,
It is good to hear from You. John Kilmartin and the Scholz’s did very well at the Centurion Qualifier in The Netherlands this weekend. All three becoming Continental Centurions. A dream of mine for May 2017.
I have a Love and Hate relationship with the Planks Exercise. No exercise has helped me more during training. They do build a strong Core. Very important for long distance walking. If you remember what Louis looked like toward the end of the race in Coburg. You need that strong muscle core. I love that part. I hate doing the exercise. It hurts.
I started doing a One Minute Front Plank in April 2013. I would do one minute three days per week. As the exercise got easy I would add 15 seconds per day. Once I reached the point I could hold a Five Minute plank (my goal from the beginning) I added a 45 second side planks for each side. At this point I dropped down to doing the exercise twice per week. Over time I built up to my current Exercise routine.
Now just over three years later I do:
First set: 3 minute front plank, 1 minute 45 second right side plank, 1 minute 45 second left side plank. Second set is a repeat of set one. Third set an 8 minute front plank. This last set is perfect training for your mind. Don’t cut this last set short. Train your mind to accept the pain till the exercise is over. Mind over pain will help you on your Centurion Race.
You are a very strong walker Albin. With a nice slow build up in mileage and more time on your feet a Centurion Badge is Yours.
Train Well, Rob
Hi Rob, good to read that you have recovered and preparing for the next 100m.
In your schedule, you write about the planks you are doing. I can’t see that you would so 21 minutes of planks in one go. Could you let me know a sample routine how you built up such a training segment?
Kind regards, Albin DownUnder