Mark · @toze
726 followers · 960 posts · Server himbo.life
Beyond meeting puppies, I also got to catch up with some of my #BaliHopeUltra fam this weekend
So much love for these humans
Mark · @toze
282 followers · 1342 posts · Server mastodon.au
Todays workout brought to you by:
(sorry about the tongue)
#fitness #workout #weightlifting #training #UltraMarathon #BaliHopeUltra #SlowBoizRunClub
#fitness #workout #weightlifting #training #ultramarathon #balihopeultra #slowboizrunclub
Mark · @toze
282 followers · 1342 posts · Server mastodon.au
#SlowBoizRunClub Week 5, Session 1 - Recovery Zone 2 Cardio w/ nasal only breathing
Fam, the vibes were off today. HR and output was good but anxiety while maintaining nasal breathing was very high. Still glad I got it done but might be time for a rest and a nature hang 🤙
#running #fitness #workout #training #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #fitness #workout #training #ultramarathon #balihopeultra
Mark · @toze
282 followers · 1342 posts · Server mastodon.au
I was genetically ‘blessed’ with a pancake butt (I believe is the scientific term is mumus buttus). But with the weights and running these last few months, I think I can finally upgrade the pancake to a cupcake 😅
Looking forward to when I can bring the full wedding cake! #WorkInProgress
Today’s #SlowBoizRunClub was 90 mins non-stop. No distance goals, just running for time and focussing on form.
#running #training #fitness #workout #UltraMarathon #BaliHopeUltra
#workinprogress #slowboizrunclub #running #training #fitness #workout #ultramarathon #balihopeultra
Mark · @toze
282 followers · 1342 posts · Server mastodon.au
#SlowBoizRunClub Week 4, Session 5 - Fartlek
Since we are away for the weekend, to make it extra 🌶️, we did this session on the beach
Start with 5 minute jog
Main Set
1 minute fast / 1 minute float
2 minutes fast / 2 minutes float
3 minutes fast / 3 minutes float
Repeat for 3 rounds
Fast periods should be 70%-80% effort.
Float periods should be at a recovery pace.
Finish with 5 minute jog and a massive coffee at the local cafe
#running #training #workout #fitness #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #training #workout #fitness #ultramarathon #balihopeultra
Mark Tozer · @toze
186 followers · 842 posts · Server mastodon.au#SlowBoizRunClub Week 4, Session 3 - Intervals
Start with 5 minute warm up jog
2x 400 metres, 60 seconds rest after each 400
2x 600 metres, 75 seconds rest after each 600
2x 800 metres, 90 seconds rest after each 800
2x 1200 metres, 120 seconds rest after each 1200
Run each interval at 70%-80% effort.
Finish with 5 minute jog followed by Cool Down stretches
#slowboizrunclub #running #training #fitness #ultramarathon #balihopeultra
Mark Tozer · @toze
182 followers · 802 posts · Server mastodon.au
#SlowBoizRunClub Week 4, Session 2 - Full Body Strength #RunnersGottaLift
Todays #workout brought to you by too much caffeine, not enough sleep, mild delirium and a significant feeling of oats
#fitness #training #weightlifting #gay #UltraMarathon #BaliHopeUltra
#slowboizrunclub #runnersgottalift #workout #fitness #training #weightlifting #gay #ultramarathon #balihopeultra
Mark Tozer · @toze
169 followers · 760 posts · Server mastodon.au
#SlowBoizRunClub Week 4, Session 1 - Efficiency
How I pretend I’m feeling after 90 mins Zone 2 nasal only training / How I actually feel
#training #workout #cycling #spin #fitness #gay #UltraMarathon #BaliHopeUltra
#slowboizrunclub #training #workout #cycling #spin #fitness #gay #ultramarathon #balihopeultra
Mark Tozer · @toze
148 followers · 633 posts · Server mastodon.au
Trying to up my cardio efficiency with 45 mins on the bike - Zone 2 nasal only breathing.
Harder than it looks and I still feel a bit anxious when the heart rate gets up around 140 and I’m only breathing through my nose. But apparently will do great things for my endurance running.
The humidity really got me today though 😰💦
#running #fitness #training #workout #cardio #SlowBoizRunClub #cycling #UltraMarathon #BaliHopeUltra
#running #fitness #training #workout #cardio #slowboizrunclub #cycling #ultramarathon #balihopeultra
Mark Tozer · @toze
149 followers · 600 posts · Server mastodon.au
Pros and Cons of having a #homegym
Pro: easy to get to
Con: not as much variety or weights
Pro: never have to wait for a machine
Con: the air conditioning is questionable (there is none)
Pro: You can spend large portions of the workout dancing around to 90s bangers instead of lifting heavy things
#RunnersGottaLift #fitness #workout #weightlifting #gay #UltraMarathon #training #BaliHopeUltra
#homegym #runnersgottalift #fitness #workout #weightlifting #gay #ultramarathon #training #balihopeultra
Mark Tozer · @toze
149 followers · 594 posts · Server mastodon.auBit of a brain fart this morning means we did #SlowBoizRunClub Week 3, Session 1 today instead of tomorrow - Fartlek
1 minute fast / 1 minute float
2 minutes fast / 2 minutes float
3 minutes fast / 3 minutes float
Repeat for 3 rounds
Fast periods 70%-80% effort. Float periods at a recovery pace.
#running #workout #training #fitness #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #workout #training #fitness #ultramarathon #balihopeultra
Mark Tozer · @toze
127 followers · 483 posts · Server mastodon.au
#SlowBoizRunClub Week 2, Session 2 - Tempo
4x15 minute efforts, 60-70% max
2 mins rest between efforts
#running #training #workout #fitness #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #training #workout #fitness #ultramarathon #balihopeultra
Mark Tozer · @toze
127 followers · 478 posts · Server mastodon.au
Absolutely f*cking shattered after that workout, but runner’s gotta strength train.
Apparently it is 40 celsius in the old home gym/dungeon. I think I actually felt my soul leave my body during the last set.
#SlowBoizRunClub #running #workout #training #weightlifting #UltraMarathon #BaliHopeUltra #HomeGym
#slowboizrunclub #running #workout #training #weightlifting #ultramarathon #balihopeultra #homegym
Mark Tozer · @toze
125 followers · 448 posts · Server mastodon.au
#SlowBoizRunClub Week 2, Session 1 - Intervals
Same as last week, laying down the base fitness foundation
1 x 800 m, 3 min recovery
2 x 400 m, 2 min recovery after each 400
4 x 200 m, 90 seconds recovery after each 200
2 x 400 m, 2 min recovery after each 400
1 x 800 m
#running #training #fitness #workout #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #training #fitness #workout #ultramarathon #balihopeultra
Mark Tozer · @toze
120 followers · 416 posts · Server mastodon.au
#SlowBoizRunClub Week 1, Session 3 - Endurance ✅
#running #training #UltraMarathon #BaliHopeUltra
#slowboizrunclub #running #training #ultramarathon #balihopeultra
Mark Tozer · @toze
108 followers · 359 posts · Server mastodon.au#SlowBoizRunClub Week 1, Session 2 - Intervals
5 min warm up jog
4x200m, 1 min rest between efforts
2x400m, 90 secs rest between efforts
2x800m, 2 mins rest between efforts
1x1200m
5 min cool down and stretches
#running #training #UltraMarathon #BaliHopeUltra #workout #fitness
#slowboizrunclub #running #training #ultramarathon #balihopeultra #workout #fitness