My Fitness Logs.

[Steyr Fan]

Good man S&S. For the month before the test park the 12k run, and focus on 4 - 7k runs, and every so often time yourself on a 3.2k route. Remember there are no hills on the test run. Do you know where you will be doing it, do you know the route? It's vital to know the route cause if you take a wrong turn you might be disqualified.

I did the IT's parts 1 & 2 last Sat - Age 45 (Shhhhh) did 31 pressups but only 27 counted as I didn't lock out the elbows - gave me Grade 3; did 32 situps for Grade 1, and ran 3.2k in 14.12 for grade 1. Overall Grade 2. Happy with that FOR NOW!!! I will do the 10k loaded in early-mid March.

Jog on

[Steyr Fan]

I think it's Baldonnell where the ITs will be held. Any experience of running the 3.2km there?

Never done it in the Don, but i'm sure there's some on here who may know the route.

[Steyr Fan]

One more question. The press ups for ITs, are they elbows in or out? In the BA we used to have to do elbows in, chest to the floor almost, but the press ups I've seen in the RDF tend to be more outwards, alternating between a 90 degrees bend and arms straight. Which should it be?

There must be a straight line from elbow to elbow across shoulders in the down position, and the elbows must lock out in the up position. I'll dig out the screed for it and send it to you.

[concussion]

http://www.rdf.ie/fitness-test/fitness-demos.html

[SwiftandSure]

Thanks concussion!

[Hello Alaska]

The Don is a grand spot for a run.

The route is marked on the road itself, so you'll know how you're getting on as you pass the km marks. It's dead flat as well so no excuses for anything over 14 minutes

[SwiftandSure]

Sweet that's good to know HA. I'd be aiming for 13:30 now, but I'll see how I get on.

[Master Of None]

Might as well put this up, attempted the 3.2km run on the treadmill at work, result: 14:30, (barely) Grade 3.
Not entirely surprised, as it was my first time trying it on the treadmill, next time I'll start off much, much faster. There is defo a grade 2 in me (There was before! ) and I'm feeling much fitter this year.

Put in a 0.5% incline as I read somewhere that compensates for the lack of work done on the treadmill over a standard run?

Doing mostly interval training/ cardio at the moment with an eye to the orienteering league and championships. I intensely dislike the cross trainer...

[Hello Alaska]

I had the pleasure of a conditioning session in Informed Performance today.

Will Heffernan is a genius.

[DeV]

I intensely dislike the cross trainer...

Up until this week I'd agree, I found it was very uncomfortable around the hips.

This week I've started doing 15 minutes on the stepper as a warm up, then weights, then cross trainer.

Maybe I've just got used to it but the stepper seems to have made it a lot better

[gibedepusib0ss]

Will Heffernan is a genius.

Did you come to that conclusion, or did will just tell you enough times that you started to believe him!?

[Hello Alaska]

Did you come to that conclusion, or did will just tell you enough times that you started to believe him!?

He actually didn't say it, he just cursed a lot.

I drew the conclusion based on the people training over in IP and the results they've gotten since training there. While obviously not a genius, he's quite good at what he does.

In other news, had a strength session in IP today and then training with my GAA club tonight.

I look forward to being sore tomorrow

[gibedepusib0ss]

It's a solid gym. Yous' get put through some tough conditioning sessions by the way!

I think my days are numbered in IP 'cause of a back injury I got about 4 weeks ago, can't risk aggravating it before Caterick!

[Hello Alaska]

It's a solid gym. Yous' get put through some tough conditioning sessions by the way!

I think my days are numbered in IP 'cause of a back injury I got about 4 weeks ago, can't risk aggravating it before Caterick!

Didn't realise you were in IP?

I thought you were in England

[gibedepusib0ss]

Yeah, I've been there for the guts of a year. As I said, haven't been down too much lately, but that's gonna change - all or nothing, depending on this ****er of an erector spinae. My start date can't come soon enough.