Monday 26 July 2010
Workout:
Bike: 60mins (Total)
45mins EM, L12;
15mins hill intervals (60sec hill (L13-20) with 60sec recovery on L10)
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Back:
Seated row
Lat pulldown
Reverse cable fly
Triceps:
Rope pressdown
2 hand overhead
DB extension
1 arm cable tri pressdown
Abs:
Turkish get ups ("TGU") - (12 total reps; i.e. 6 each side) with 5kg DB
Plank - 30seconds
SB crunch (12 reps)
Pu??? Press (12 reps) (can't remember the name, saw it in "Men's Fitness" -uses a cable stack)
Busy, busy, busy - no time to write my thoughts about today's session - not to mention I think my enteries are getting a tad to "samey"!
Tues 27 July 2010
Workout:
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Quads
Leg press
Leg extension
Lunges (with DBs)
Hamstrings
Leg curls
DB Romanian Deadlifts
Bike: 30mins, L12, EM
Run: 30mins
1min walking warm up @3.5mph
1min @6.0mph 1min @3.5mph
1min@6.0mph 1min @3.5mph - - all of above at 1.0% incline
Increase to 4.0% incline 1min @7.0mph - recovery at 3.5mph until heartrate decreases to 120bpm
[30sec @ 9mph - recovery at 3.5mph until 120bpm] - repeat for 15mins total time (i.e. including all of preceeding run/walk)
[30sec @ 15kmh - recovery at 5.5kmh until 120bmp] - repeat for 15mins
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Shoulders
Arnie press
Lateral raise
Front raise
Upright row
A pretty tough session; the run in particular. I wasn't too sure about doing weights before my cardio, particularly given today's focus was legs, but I thought I'd give it a go and if I got too tired, didn't feel up to it, I'd cut it short, or switch activities. But…me being me, I gutted it out and managed to do the run. Definitely a challenge, but a good challenge. Pretty positive my run is getting stronger and faster.
Wednesday 28 July 2010
Workout:
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Chest
DB flat bench press
Cable fly
DB incline bench press
DB pullover
Biceps
Concentration curls
EZ bar curls
Rope cable curl
Bike: 60mins, L12, EM
Metabolic Circuit
=10 reps of each exercise done back-to-back in a circuit; no rest; repeat for 9 reps; repeat for 8, etc. descending to 1)
Assisted pullups (with 26kg "assist")
Press ups
Med. Ball sledgehammers
Abs - 3x 12 reps
Weighted Swiss ball crunch
Hanging knee raise
Body weight ("BW") pullup - 3 reps x2
Thursday 29 July 2010
Workout: NOTHING - gym closed
Friday 30 July 2010
Workout: (at home, the gym is STILL closed!! I am NOT a happy bunny!)
W/S: "Friday Challenge"(from Men's Fitness) - all reps of each exercise done, then move to next ex. To complete circuit - as many circuits as possible in 15mins
10 press ups
20 DB squat to rotating press (10 each side)
20 DB upper cuts (10 each side)
20 DB woodchopper lunges (10 each side)
Use DBs of approximately 1/10th of BW
Bike: 60mins - Turbo
Saturday 31 July 2010
Workout:
W/S
Squat
Shoulder press
Bench press
Pull ups
Deadlifts
Quads
Squat
Leg press
Leg extension
Hamstrings
Leg curl
Romanian Deadlift
Shoulders
DB Press
Lateral DB raise
Upright row
Back
Seated row
Lat pulldown
DB reverse fly
EZ bar - shoulder presses and bi curls (super set)
Bike: 60mins, L11, EM
ABs:3x 12 reps
Weighted SB crunch
Hanging knee raise
Bodyweight chin ups
2x 2reps
2x 3 reps
Trying to catch up on all the weights I "missed" during the week when the gym was closed - meant today's session was much more weights based than usual. With August starting tomorrow, I think I'd best get back to some more Tri specific training - think it's only 4 weeks away now - and this time, I think I might even taper!
Sunday 1 August 2010
Workout:
Bike: 120mins, L11, EM
W/S:
Power clean thrusters (i.e. power clean into a shoulder press)
Bench press
Chin ups
BWx4
+5k x5
+12kg x5
+19kgx 8
+26kgx 10
A relatively easy bike based session, the intention being to take it a bit easier, but at the same time get the blood flowing (not to mention a bit of a sweat on!). I REALLY like the "power clean thrusters" something I've adopted from CrossFit (not sure they call it that, but that's where I got the idea from - from the "WOD"). A good friend has really got into CrossFit and I think I might give it a go once the "season" is over - I really need to spend the next 4 weeks getting "race ready" - perhaps a wee bit more time running and most definitely back into the pool!
August - into the 8th month of the year! I really hate to say it (as it no doubt makes me sound old!), but the year is just flying by. I suppose it's a function of the old adage "time flies when you're having fun" - or just so insanely busy time begins to blur! Don't get me wrong, as the year has gone on I think a whole lot of things have gotten a great deal better - here's to an even more amazing remainder of 2010!
Sunday 1 August 2010
TWTW: 19 - 25 July 2010
Monday 19 July 2010
Workout:
Bike: 60mins, Hill and Sprint Intervals
5 min warm up - L12 1min
L10 1min
L11 1min
L12 1min
L13 1min
L14 1min
L15 1min
L16 1min
L17 1min
L18 2min
L10 2min
L11 2min
L12 2min
L13 2min
L14 2min
L15 2min
L16 2min
L17 2min
L18 3min
L10 3min
L11 3min
L12 3min
L13 2min
L14 [90sec L10 + 30s sprint L12/13]x 7
1 min, L10 cool down
W/S: 4 sets of 8-10 reps; 1 warm up set
Chest press (50kg)
Chest fly (45kg)
Chest cable press (13.65kg)
EZ bar curl (30kg)
Hammer curls (12.5kg DBs)
Cable bi curls (18.75kg)
Leg press (135kg)
Leg extension (65kg)
Week two of the 8 week weights programme - this week I go "heavy" (last week having been full body circuits, next week high reps, the 4th week supersets, then repeat weeks 1-4 again). Not easy trying to find the right weight (i.e. where you struggle to complete the 8 - 10 reps), but I guess it's all part of the "process". I'm very much enjoying the weights, and think I've noticed a difference in my leg strength on the bike - I was hitting 60km/h on the sprints on the bike today! I'm sincerely hoping this translates to a better time come 30 August!
The bike session was definitely more focused than my recent sessions - definitely more challenged by doing the hill and speed sprints. I think I'm going to dedicate at least one day a week to a higher intensity bike and run session (i.e. one day for bike, one day for run) with the remainder of my sessions being more about "based mileage". Not to say the base training can't and won't be challenging, but more that I'm going to make an effort to have two days (i.e. one bike, one run) specifically dedicated to high intensity - my thinking being this will lead to improved fitness which will carry over to my based or "ordinary" sessions. That is, on the basis of my body getting fitter and more able to deal with higher intensity and stress loads, it will be easier for it to deal with "regular" training at a slowerr speed - though I'm hoing my "base pace" will ultimately get faster. Think this makes sense!
Foodwise I wasn't great over the weekend, but at the same time I wasn't as bad as I used to be on a weekend. Guess this too is all part of the journey, learning how and when to relax, how and when to reign it in and get serious!! 42 days until my next Tri…61 days until holiday!
Tuesday 20 July 2010
Workout:
Bike: 90mins, EM, L12 - approx 43km
Treadmill walk("TMW"): 30mins, 3.6-3.7kmh @ 7.0% incline
I felt really strong on the bike today and quite enjoyed the TMW. Maybe it was the good tunes (Lee Harris' "House Nation UK"), maybe it was last night's good dinner, or the oatcakes before my workout (I've taken to eating 6 or so Nairns Oatcakes before working out - a few carbs to give the 'ole engine some fuel); bottom line I'm feeling quite good. Similarly, I've noticed a significant improvement in my outlook and demeanor - I think this is in part down to my running home from work. The run is relatively short (I might think about ways to make it longer for those days I want a slightly longer run) and so SO much more enjoyable than taking a bus home - not to mention it helping keep the nightly chocolate digestives from making their way to my butt!
I don't think I'm running terribly quickly, but based on the various speeds calculated by the GPS on my phone, I'm not running as slowly as I thought I was either - a pleasant surprise. Who knows, I might even manage to cut some time from my run in August!
Wednesday 21 July 2010
Workout
Bike: 60mins total;
40mins EM, L12;
20mins sprint intervals
L10/L13 40mins EM,
L12 20mins x [30sec L13 sprints + 60-90sec recovery L10] - max speed 66.3kmh!!!
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
DB Shoulder Press
DB Lateral raise
DB Front riase
DB Upright row
Standing rope row
Tricep rope pressdown
Assisted Pull ups
Assisted Dips
Cable back fly
Straight arm cable pressdown
Reasonably tough session; really felt it on during the 20mins of sprints on the bike - talk about sucking wind! Whew. So hard it simply has to be good for me! Weights were good, though I wound up having to do different back exercises as the various machines I had planned on using were in use - oh well, I suppose it's good to mix it up. I wasn't really too sure what weight to use on the assisted pull ups, so would up starting at 45kg (think it was 45kg) and reducing the weight (i.e. making it so there was less assistance) each set, doing somewhere in the region of 5-6 sets (I think - lost count and wasn't recording them in my book). I didn't run home last night as I had an event I needed to attend at the Central YMCA (looks like a great club!) - the plan is to run home tonight, with my latest pack acquisition, an "Osprey Talon 22". I think it's a tad on the pricey side, but it gets all sorts of good reviews and having used it yesterday to drag my stuff and walk home, it seems like it's going to be great to run with - fingers crossed for tonight's run!
Only Wednesday, but it feels like at least Thursday to me, maybe even Friday - guess I'll be in for a cruel awakening tomorrow when I get up and it's "only" Thursday! I think the shake I'm having after my workout (shake consists of: MyProtein Instant Whey 1.5 scoops; MyProtein Instant Oats 1.5 scoops, 400ml soya, water (to fill the large shaker) and ice) is really making a difference in how I'm feeling, as well as the late afternoon shake (MyProtein Total Meal Replacement - 2scoops, approx 400ml skim milk).
Thursday 22 July 2010
Workout:
Run: 60mins - 30mins speed intervals; 30mins hill intervals 5min warm up
SPEED INTERVALS
[30sec speed interval ("SI") @ 9.0 mph with 15sec recovery on rails (i.e. don't slow the treadmill down, just jump off and stay on rails)] - repeat for 5 min blocks with 2 min walking recovery at 3.5mph between "blocks"; repeat for 30mins
HILL INTERVALS (% incline below)
(A) 0%- 3 mins @ 6.5mph for all 2% - 3 mins 4% - 2 mins 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(B) 0%- 2 mins @ 6.0mph for all 2% - 2 min 4% - 1 min 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(C) 0%- 1 min @ 6.0mph for all 2% - 1 min 4% - 1 min 6% - 1 min Repeat block (c)above for the remainder of 30mins
Bike: 15mins, EM, L12
W/S: Challenge #1 - Full Body Barbell (Done as a complex (i.e. one exercise after the other)
Bar Push-up x 20 reps
Stiff-Leg Deadlift x 20 reps
Military Press x 20 reps
Back Squat x 20 reps
Bent-Over Row x 20 reps
Repeat above twice
Treadmill walk: 15mins, 3.5mph at 5-7%incline
A much more focused, and challenging workout. The run was quite tough, but I'm quite pleased I (a) actually gave it a go and (b) managed to do it! I can be pretty hard on myself, but do think this was a pretty challenging session. The 30:15 speed intervals are tough, and most definitely get me "gassed" (i.e. sucking wind, out of breath, whatever you want to call it, you get the drift!) but if what I've read is true, they'll go a considerable distance to improving my fitness. I haven't done a long continuous run for what seems like quite a while, maybe on the weekend (tomorrow being a relatively "easy" day). Ran home last night, despite what seem like my usual initial reluctance to do it - tough to justify when it really only takes 15-20mins! No running tomorrow night as I've got driks after work, and suspect I might not be fit to run!
Friday 23 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
Tricep rope pressdowns
Overhead rope extensions
Single arm cable kickbacks
2 arm overhead tri extension
Single arm cable pressdown
DB Crossbody pull and press (reps below are for each arm)
12kgx5
14kgx5
16kgx5
18kgx5
18kgx5
16kgx5
14x5
12kgx10
A pretty easy session, 60mins on the bike followed by some tricept stuff (and a bit of "whole body" courtesy of the DB crossbody pull presses). I was scheduled to do triceps, hamstrings and abs today, but (1) didn't really have enough time (as I was late getting up, which meant I was late getting to the gym) and (2) the side of my right leg is a teensy bit sore still from yesterday (it started getting a bit sore after yesterday's run session - think I may have overdone it just a tad - probably the hills)) so I only did triceps. Assuming my leg feels better tomorrow, I'll aim to do abs and hams tomorrow, plus probably some whole body complex stuff.
I'm feeling really good and fit, and my mood seems to have improved considerably which is great. I'm pretty sure my feeling better is down to a whole combination of factors, all of which I'm going to try to keep "in play", to continue feeling just this good! Rather addictive this feeling good and fit thing!
Saturday 24 July 2010
Workout:
Bike: 30mins, L12, EM
Run: "Hurricanes"
2mins, walking warm up @3.5mph
1.0% incline 1min @6.0mph 1min @ 3.5mph
1min @ 6.0mph
15sec @ 9.0mph, 2%incline Approx 60sec walking cool down at 3.5mph, 2% incline (walk until heart rate returns to 120bpm)
15sec @ 9.0mph, 3%incline Approx 60sec walking cool down at 3.5mph, 3% incline
15sec @ 9.0mph, 4%incline Approx 60sec walking cool down at 3.5mph, 4% incline
15sec @ 9.0mph, 5%incline Approx 60sec walking cool down at 3.5mph, 5% incline
15sec @ 9.0mph, 6incline Approx 60sec walking cool down at 3.5mph, 6% incline
15sec @ 9.0mph, 7%incline Approx 60sec walking cool down at 3.5mph, 7% incline
15sec @ 9.0mph, 8%incline Approx 60sec walking cool down at 3.5mph, 8% incline
15sec @ 9.0mph, 9%incline Approx 60sec walking cool down at 3.5mph, 9% incline
15sec @ 9.0mph, 10%incline Approx 60sec walking cool down at 3.5mph, 10% incline REPEAT @10% run and walking cool down 8 times!!!
W/S: Complexes (can't recall now exactly what I did - - guess it was hard!)
Sunday 25 July 2010
Workout:
W/S: Complexes - approx 60mins worth - whew!
Bike: 10mins , L12 Med Ball ("MB") passing pressups (10 total)
Bike 10mins, L12 MB passing pressups (10 total)
Bike 10mins, L12 MD passing pressups (10 total)
A "lighter" session, but challenging nonetheless. Right knee is still a teensy bit tender, not super sore or anything, but more a tenderness I'm "aware of", particularly when getting up after I've been sitting for a while (blasted work once again!!). Think I'll need to be careful and maybe reduce or make the hill sessions easier - I think that's what has "done it"!
Workout:
Bike: 60mins, Hill and Sprint Intervals
5 min warm up - L12 1min
L10 1min
L11 1min
L12 1min
L13 1min
L14 1min
L15 1min
L16 1min
L17 1min
L18 2min
L10 2min
L11 2min
L12 2min
L13 2min
L14 2min
L15 2min
L16 2min
L17 2min
L18 3min
L10 3min
L11 3min
L12 3min
L13 2min
L14 [90sec L10 + 30s sprint L12/13]x 7
1 min, L10 cool down
W/S: 4 sets of 8-10 reps; 1 warm up set
Chest press (50kg)
Chest fly (45kg)
Chest cable press (13.65kg)
EZ bar curl (30kg)
Hammer curls (12.5kg DBs)
Cable bi curls (18.75kg)
Leg press (135kg)
Leg extension (65kg)
Week two of the 8 week weights programme - this week I go "heavy" (last week having been full body circuits, next week high reps, the 4th week supersets, then repeat weeks 1-4 again). Not easy trying to find the right weight (i.e. where you struggle to complete the 8 - 10 reps), but I guess it's all part of the "process". I'm very much enjoying the weights, and think I've noticed a difference in my leg strength on the bike - I was hitting 60km/h on the sprints on the bike today! I'm sincerely hoping this translates to a better time come 30 August!
The bike session was definitely more focused than my recent sessions - definitely more challenged by doing the hill and speed sprints. I think I'm going to dedicate at least one day a week to a higher intensity bike and run session (i.e. one day for bike, one day for run) with the remainder of my sessions being more about "based mileage". Not to say the base training can't and won't be challenging, but more that I'm going to make an effort to have two days (i.e. one bike, one run) specifically dedicated to high intensity - my thinking being this will lead to improved fitness which will carry over to my based or "ordinary" sessions. That is, on the basis of my body getting fitter and more able to deal with higher intensity and stress loads, it will be easier for it to deal with "regular" training at a slowerr speed - though I'm hoing my "base pace" will ultimately get faster. Think this makes sense!
Foodwise I wasn't great over the weekend, but at the same time I wasn't as bad as I used to be on a weekend. Guess this too is all part of the journey, learning how and when to relax, how and when to reign it in and get serious!! 42 days until my next Tri…61 days until holiday!
Tuesday 20 July 2010
Workout:
Bike: 90mins, EM, L12 - approx 43km
Treadmill walk("TMW"): 30mins, 3.6-3.7kmh @ 7.0% incline
I felt really strong on the bike today and quite enjoyed the TMW. Maybe it was the good tunes (Lee Harris' "House Nation UK"), maybe it was last night's good dinner, or the oatcakes before my workout (I've taken to eating 6 or so Nairns Oatcakes before working out - a few carbs to give the 'ole engine some fuel); bottom line I'm feeling quite good. Similarly, I've noticed a significant improvement in my outlook and demeanor - I think this is in part down to my running home from work. The run is relatively short (I might think about ways to make it longer for those days I want a slightly longer run) and so SO much more enjoyable than taking a bus home - not to mention it helping keep the nightly chocolate digestives from making their way to my butt!
I don't think I'm running terribly quickly, but based on the various speeds calculated by the GPS on my phone, I'm not running as slowly as I thought I was either - a pleasant surprise. Who knows, I might even manage to cut some time from my run in August!
Wednesday 21 July 2010
Workout
Bike: 60mins total;
40mins EM, L12;
20mins sprint intervals
L10/L13 40mins EM,
L12 20mins x [30sec L13 sprints + 60-90sec recovery L10] - max speed 66.3kmh!!!
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
DB Shoulder Press
DB Lateral raise
DB Front riase
DB Upright row
Standing rope row
Tricep rope pressdown
Assisted Pull ups
Assisted Dips
Cable back fly
Straight arm cable pressdown
Reasonably tough session; really felt it on during the 20mins of sprints on the bike - talk about sucking wind! Whew. So hard it simply has to be good for me! Weights were good, though I wound up having to do different back exercises as the various machines I had planned on using were in use - oh well, I suppose it's good to mix it up. I wasn't really too sure what weight to use on the assisted pull ups, so would up starting at 45kg (think it was 45kg) and reducing the weight (i.e. making it so there was less assistance) each set, doing somewhere in the region of 5-6 sets (I think - lost count and wasn't recording them in my book). I didn't run home last night as I had an event I needed to attend at the Central YMCA (looks like a great club!) - the plan is to run home tonight, with my latest pack acquisition, an "Osprey Talon 22". I think it's a tad on the pricey side, but it gets all sorts of good reviews and having used it yesterday to drag my stuff and walk home, it seems like it's going to be great to run with - fingers crossed for tonight's run!
Only Wednesday, but it feels like at least Thursday to me, maybe even Friday - guess I'll be in for a cruel awakening tomorrow when I get up and it's "only" Thursday! I think the shake I'm having after my workout (shake consists of: MyProtein Instant Whey 1.5 scoops; MyProtein Instant Oats 1.5 scoops, 400ml soya, water (to fill the large shaker) and ice) is really making a difference in how I'm feeling, as well as the late afternoon shake (MyProtein Total Meal Replacement - 2scoops, approx 400ml skim milk).
Thursday 22 July 2010
Workout:
Run: 60mins - 30mins speed intervals; 30mins hill intervals 5min warm up
SPEED INTERVALS
[30sec speed interval ("SI") @ 9.0 mph with 15sec recovery on rails (i.e. don't slow the treadmill down, just jump off and stay on rails)] - repeat for 5 min blocks with 2 min walking recovery at 3.5mph between "blocks"; repeat for 30mins
HILL INTERVALS (% incline below)
(A) 0%- 3 mins @ 6.5mph for all 2% - 3 mins 4% - 2 mins 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(B) 0%- 2 mins @ 6.0mph for all 2% - 2 min 4% - 1 min 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(C) 0%- 1 min @ 6.0mph for all 2% - 1 min 4% - 1 min 6% - 1 min Repeat block (c)above for the remainder of 30mins
Bike: 15mins, EM, L12
W/S: Challenge #1 - Full Body Barbell (Done as a complex (i.e. one exercise after the other)
Bar Push-up x 20 reps
Stiff-Leg Deadlift x 20 reps
Military Press x 20 reps
Back Squat x 20 reps
Bent-Over Row x 20 reps
Repeat above twice
Treadmill walk: 15mins, 3.5mph at 5-7%incline
A much more focused, and challenging workout. The run was quite tough, but I'm quite pleased I (a) actually gave it a go and (b) managed to do it! I can be pretty hard on myself, but do think this was a pretty challenging session. The 30:15 speed intervals are tough, and most definitely get me "gassed" (i.e. sucking wind, out of breath, whatever you want to call it, you get the drift!) but if what I've read is true, they'll go a considerable distance to improving my fitness. I haven't done a long continuous run for what seems like quite a while, maybe on the weekend (tomorrow being a relatively "easy" day). Ran home last night, despite what seem like my usual initial reluctance to do it - tough to justify when it really only takes 15-20mins! No running tomorrow night as I've got driks after work, and suspect I might not be fit to run!
Friday 23 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
Tricep rope pressdowns
Overhead rope extensions
Single arm cable kickbacks
2 arm overhead tri extension
Single arm cable pressdown
DB Crossbody pull and press (reps below are for each arm)
12kgx5
14kgx5
16kgx5
18kgx5
18kgx5
16kgx5
14x5
12kgx10
A pretty easy session, 60mins on the bike followed by some tricept stuff (and a bit of "whole body" courtesy of the DB crossbody pull presses). I was scheduled to do triceps, hamstrings and abs today, but (1) didn't really have enough time (as I was late getting up, which meant I was late getting to the gym) and (2) the side of my right leg is a teensy bit sore still from yesterday (it started getting a bit sore after yesterday's run session - think I may have overdone it just a tad - probably the hills)) so I only did triceps. Assuming my leg feels better tomorrow, I'll aim to do abs and hams tomorrow, plus probably some whole body complex stuff.
I'm feeling really good and fit, and my mood seems to have improved considerably which is great. I'm pretty sure my feeling better is down to a whole combination of factors, all of which I'm going to try to keep "in play", to continue feeling just this good! Rather addictive this feeling good and fit thing!
Saturday 24 July 2010
Workout:
Bike: 30mins, L12, EM
Run: "Hurricanes"
2mins, walking warm up @3.5mph
1.0% incline 1min @6.0mph 1min @ 3.5mph
1min @ 6.0mph
15sec @ 9.0mph, 2%incline Approx 60sec walking cool down at 3.5mph, 2% incline (walk until heart rate returns to 120bpm)
15sec @ 9.0mph, 3%incline Approx 60sec walking cool down at 3.5mph, 3% incline
15sec @ 9.0mph, 4%incline Approx 60sec walking cool down at 3.5mph, 4% incline
15sec @ 9.0mph, 5%incline Approx 60sec walking cool down at 3.5mph, 5% incline
15sec @ 9.0mph, 6incline Approx 60sec walking cool down at 3.5mph, 6% incline
15sec @ 9.0mph, 7%incline Approx 60sec walking cool down at 3.5mph, 7% incline
15sec @ 9.0mph, 8%incline Approx 60sec walking cool down at 3.5mph, 8% incline
15sec @ 9.0mph, 9%incline Approx 60sec walking cool down at 3.5mph, 9% incline
15sec @ 9.0mph, 10%incline Approx 60sec walking cool down at 3.5mph, 10% incline REPEAT @10% run and walking cool down 8 times!!!
W/S: Complexes (can't recall now exactly what I did - - guess it was hard!)
Sunday 25 July 2010
Workout:
W/S: Complexes - approx 60mins worth - whew!
Bike: 10mins , L12 Med Ball ("MB") passing pressups (10 total)
Bike 10mins, L12 MB passing pressups (10 total)
Bike 10mins, L12 MD passing pressups (10 total)
A "lighter" session, but challenging nonetheless. Right knee is still a teensy bit tender, not super sore or anything, but more a tenderness I'm "aware of", particularly when getting up after I've been sitting for a while (blasted work once again!!). Think I'll need to be careful and maybe reduce or make the hill sessions easier - I think that's what has "done it"!
Sunday 18 July 2010
TWTW: 12 - 18 July 2010
Monday 12 July 2010
Workout:
Bike: 60mins, EM, L11/12
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (45kg)
Seated row (35kg)
Leg press (90kg)
Romanian deadlift (40kg)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
1 arm DB shoulder press (12kg)
Swiss ball crunch (BW)
Deadlift (40kg) 3x12 reps
Another week, another new programme! I'm trying to convince myself that "this time", I'm going to stick with it, for the full 8 weeks and see what happens. I suppose I actually sort of started it, the end of last week, but I'm considering today to be the "official" start of the programme. So, 8 weeks from today will take me to 6 September, which is 2 weeks before holiday, which I'd think should be the time to focus on putting the finishing touches on what I'm hoping will be my new and improved "bikini bod"!
Hmmm….seem to be losing a bit of focus in terms of triathlon?? Afterall, isn't this "2010: A Tri Odyssey" as opposed to "2010: Bikiniquest"? Then again, what's wrong with wanting to look my best in my tri kit??
The bike was nice and easy, in hindsight, I think maybe I should have done some sort of intervals - be it, sprint, strength or hills. The thinking behind today's cardio session was to take it relatively easy on the basis of my intending to run home from work (eeee…running outside in the "real world" as opposed to on the treadmill in "gym world"?!?) which I'm guessing will see me "feeling it" in my legs a bit.
I've thought about running home (I live quite close to work, maybe a 30ish minute walk in the mornings?) for a while now, and even planned on doing it as soon as the weather got "nice"; which I defined as being not so cold as to require me to wear a coat to work - a coat being a supreme hassle to drag home on the run. That said, and despite buying not one, but two running packs (why buy one when you can buy two??) I still haven't gotten around to running home from work!. Having bought two more running packs (why buy two when you can buy four?? ) I feel I best get my butt in motion and actually use one of my many packs to run home (as opposed to collect dust in the flat!). In my defence, the first of the "new two" was a great deal, though I soon realised (even before it arrived in the post!) was going to be too small (yup, I'm a member of the "drag too much crap club"), I got another one on the weekend (which I think it probably about the right size (26L - though I still think I could do with a bit more room (as opposed to dragging less stuff??) which I've packed with run kit to run home from work. Not too sure how long it's going to take, if I'll like it, or whether I'll find it all just a bit too much. I'm hoping it sees me getting a bit more exercise, increasing my fitness and reducing my sometimes too high post work stress. Here's to hoping….
Tuesday 13 July 2010
Workout:
Bike: 45mins, EM, L12
Run: 30mins; 1% incline
1min walking w/u @3.5mph;
4mins @ 6.0mph 1 min @ 6.5mph
4mins @6.1mph 2mins @6.6mph
5mins @6.1mph 3mins @6.7mph
5mins @6.1mph 4mins @6.8mph
1min @6.1mph
Treadmill walk: 15mins, 3.7mph; 7.0% incline
Whooee me! I'm feeling pretty gosh darn good again! Maybe it's cutting out the evening crap I was eating last week, maybe it's the afternoon meal replacement shake I've been having, maybe it's the "training effect", maybe it's or none of the above! Bottom line, I'm feeling good and as they say, I'm just gonna go with it. Despite my initial doubts, I did run home yesterday and really quite enjoyed it - was a nice way to de-stress and unwind after work (though a G&T is of course another nice way to de-stress and unwind after work!), not to mention not having to sit on a bus full of sweaty, grumpy (and sometimes smelly!) people. I'm not 100% sure how long it took as I forgot to bring a sports watch to "change into", but would guesstimate roughly 20mins, which isn't too bad at all. It was a tad strange changing into run kit in the loo, and of course I was rather fearful of running into colleagues during my be-shorted exit, but, having caught sight of myself in the mirror, I felt decidedly more confident, should I be spotted by a colleague. Don't get me wrong, I won't be looking to intentionally run into anyone, it's more that I felt the reflection I saw looked (to me) to be reasonably fit and athletic. At the risk of sounding like a paranoid, narcacistic fool, given that the majority of my colleagues know I'm a bit of a "gym freak", I'm terrified that they'll spy me in my shorts and think "gosh, for someone who goes to the gym a lot, she's not really that fit…". Just me and my paranoid considerations.
I enjoyed yesterday's run so much I've packed my kit to do it again tonight. Initially I'd thought I'd run home Mon, Tues and Wed, but, based on how much I enjoyed it, and it not taking particularly long, my current thinking is I might plan to run home most nights!
Having run home last night I was a bit worried that my legs would be really tired for today's session - they weren't. I think it could very well be the increased protein (I'm now having a protein shake with skim milk or soya after my workout as well as a further meal replacement shake in the afternoon about 4:30ish), but I'm feeling significantly more rested and stronger; most definitely a good thing. The bike was a pretty "easy" pedal, of the "just do it" sort, followed by the run which was a more focussed effort. Treadmill walk was just a function of wanting to do a bit more, of the sort I'm hoping will shape and tone my butt!
Wednesday 14 July 2010
Workout:
Bike: 60mins, L10/13 alternating effort intervals
2mins L12 w/u + 3 min L13
1 min L13 + 2mins L10
2 min L13 + 4mins L10
3 min L13 + 6mins L10
4 min L13 + 8mins L10
5 min L13 + 10mins L10
5 min L13 + 5mins L10
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (47.5kg)
Seated row (37.5kg)
Leg press (105kg)
Leg curl (45kg)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
EZ bar shoulder press (30kg)
Swiss ball crunch (BW)
DB Crossbody pull & press
12kg DB - 3 sets of 12 reps
14kg DB - 1 set of 10 reps
16kg DB - 1 set of 8 reps
I did it again (with apologies to Britney, no "oops"), I ran home from work. Quite enjoyable (save for having to almost constantly keep pushing the ear buds from my iPod back into my ears (having made the decision to try running with music), and only took 15mins 50seconds (including a bit of waiting at traffic lights, stairs, etc.). I know it's not a terribly long or difficult run, but I'd like to think it might help my August tri run, not to mention my running and fitness more generally. Only downside (so far) seems to be the bruise I've developed on the inside of my left elbow - where it repeatedly hits a clip on the pack as I run. I've switched packs today (to a smaller pack - now only a 15L pack!) hoping it will be better (my elbow really is quite sore) and have ordered a "proper" run pack thinking this might help as well. The packs I've used so far are actually Deuter bike packs - a women's specific "Trans Alpine 26" and a "Race Exp Air" (today's pack). Although the Transalpine was pretty good (apart from the bruise inducing clip!) and I'm sure the Race Exp Air will also be good, I'm thinking a "proper" running pack might be a bit better - i.e. not move/jostle around as much as the bike packs seemed to (even though I was using all the various straps pulled quite tightly). Maybe I'm just a marketers dream?
Today's session wasn't terribly difficult, though the weights did have me puffing. Increasingly I'm coming to the view that I'm not working hard enough on the bike. That said, I am aware and trying very hard to be mindful of the fact that not every session needs to be a killer. Too much intensity, leading to no intensity - -meaning if you go hard all the time, your body isn't going to be able to cope with all the stimulus, and therefore won't adapt and recover adequately. Need to find the appropriate balance.
Quite enjoyed the weights, not sure if they're having any significant impact yet (how impatient can I be!!!?!? VERY!) but will keep on keeping on - Rome wasn't built in a day and all that!
Thursday 15 July 2010
Workout:
Bike: 60mins, EM, L12
Treadmill walk: 30mins @3.6mph;
1-15% incline (20mins @15% incline; holding on)
I once again ran home from work, but got snagged on the bridge behind a whole hoard of people which I'm assuming was the result of the bridge having been up prior to my arrival and everyone having to walk on one side of the bridge because of the maintenance works on the other side. As a result, it really wan't possible to run for a pretty big portion of the bridge; it was more a matter of "cooling my jets" and trying to walk my way through and amongst the people as best I could (which, suffice it to say, can be a MAJOR challenge!). The stairs down from the bridge were HUGELY backed up, so I ran down the road and around the corner homeward - extending the route a bit (but not hugely). As a result of the various factors (conspiring against me!), my time was slower - 18mins. That said, I still felt good and was glad I did it (though I'd felt quite tired in the afternoon at work and seriously questioned my decision to once again run home!). Really enjoying the effect the run home seems to have on my mood - it's like I am literally and figuratively running away from work; most definitely a good thing (and far better for my liver than a nightly G&T!), even if my feet and lower legs are today feeling a teensy bit sore (thinking it might have been the shoes I wore yesterday).
Despite what I said about needing to focus or apply myself more during my bike sessions, I once again did a pretty straightforward, not too difficult bike. Hey ho. Maybe I'll up the intensity tomorrow? Treadmill walk was fine, though walking without holding on become a tad too challenging at the 15% incline. I'm sure it's probably better not to hold on (i.e. you engage your legs and glutes more when not holding on), but I'd like to think the walk was beneficial despite my holding on.
I've packed my run kit with the intention of running home again tonight despite being a teensy bit tired and the fact that it looks like it's going to rain if not pour later! Suppose it's pretty unlikely I'll melt in the rain…
Friday 16 July 2010
Workout:
Bike: 30mins, EM, L12
Run: 35mins - 1% incline
[1 min walk @3.5mph + 1min run @6.0mph] x 5mins
[30 sec @7.0mph + 1 min @3.5mph] x5mins
[30 sec @7.5mph + 1 min @3.5mph] x5mins
[30 sec @8.0mph + 1 min @3.5mph] x5mins
[30 sec @8.5mph + 1 min @3.5mph] x5mins
[30 sec @7.5mph + 15 sec @3.5mph] x10mins
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (50kg/47.5kg)
Seated row (40kg)
Leg press (110kg)
DB RDL (18kg DBs)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
DB shoulder press (12kg)
Swiss ball crunch (BW)
DB Crossbody pull & press
12kg DB x 5 reps each arm
14kg DB x 5 reps each arm
16kg DB x 5 reps each arm
18kg DB x 5 reps each arm
4 days through the week, and so far I've run home from work every night! So far so good. Last night's run was good, maybe a teensy bit slower, but I did have a bit of waiting at lights as well as for pedestrians to realise that the heavy breathing coming up behind them was me running at them! The pack (i.e. the Deuter Race Exp Air) is quite good, save for the one strap seeming to "bite" into the right side of my neck - think it's just the way the straps sit, and the fact that they're not padded like the ones on the Transalpine 26 (which leaves me with the bruised left elbow…). I've got a bit of a mark or graze on my neck (to go with the fading bruise on my left elbow), nothing too painful, but enough that I noticed it in the shower last night.
Today's session started out pretty "tame", a mere 30mins on the bike on L12, the idea being to "save" my legs for my planned run which I knew would tax my legs pretty heavily. Fair to say it did. I quite enjoyed doing the 5 minute block intervals - gave me some time to "settle in" to the relevant speed and get comfortable with it. I read about the 100:50% intervals (i.e. where you're recovery interval is half the time of the work interval), thought they'd be quite challenging (??only 15 seconds to recover from a hard interval???) and was right, though I think I could probably have done the work interval at a slightly faster pace - next time.
Weights were good, I've increased a few of them, some too much. In particular, I'm thinking of the chest press where I couldn't quite get the full 12 reps. Managed my 3 scheduled weights workouts this week and feel better for doing it - yea me!
Saturday 17 July 2010
Workout:
Bike: 2 hours, EM, L11
I was absolutely shattered yesterday afternoon/evening, to the point I was tucked up in bed before 9pm! So...I thought it best to make today's session relatively easy - a nice simply 2 hours on the bike - simple; and done.
Sunday 18 July 2010
Workout:
Bike: 60mins, L12, EM
W/S:
Crossbody DB pull press (number of reps below is for each arm)
12kg x 12 reps
14kg x 10 reps
16kg x 8 reps
18kg x 6 reps
20kg x 5 reps
18kg x 6 reps
16kg x 7 reps
14kg x 8 reps
12kg x 10 reps
I was somewhat torn as to whether or not to put in a session today, but, knowing I generally feel better (and am in a better mood!!) if I do, combined with the fact that I'm far more likely to eat crap on the weekend, I thought it best to "just do it", even if in a lighter, more moderate way.
The bike was nice, simple and straightforward, though I did seem to work up a pretty good sweat. I hadn't really planned on doing any weights, but got thinking about how much I enjoy the "cross body DB pull presses" (they hit a whole lotta muscle groups!) and thought "what the heck". Not too sure where the idea of doing them in a pyramid came from, but hey, it did, I did it, was suitably challenged (the 20kg reps were a bit of a struggle, but I DID manage them!) and felt good about doing them, and my workout. Another week, a lot more working out, and I'm feeling a whole lot fitter. Maybe it's just in my mind, maybe it's "real", I don't really know, and quite frankly, I don't really care. If I'm feeling better, that's what counts and matters to me!
Workout:
Bike: 60mins, EM, L11/12
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (45kg)
Seated row (35kg)
Leg press (90kg)
Romanian deadlift (40kg)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
1 arm DB shoulder press (12kg)
Swiss ball crunch (BW)
Deadlift (40kg) 3x12 reps
Another week, another new programme! I'm trying to convince myself that "this time", I'm going to stick with it, for the full 8 weeks and see what happens. I suppose I actually sort of started it, the end of last week, but I'm considering today to be the "official" start of the programme. So, 8 weeks from today will take me to 6 September, which is 2 weeks before holiday, which I'd think should be the time to focus on putting the finishing touches on what I'm hoping will be my new and improved "bikini bod"!
Hmmm….seem to be losing a bit of focus in terms of triathlon?? Afterall, isn't this "2010: A Tri Odyssey" as opposed to "2010: Bikiniquest"? Then again, what's wrong with wanting to look my best in my tri kit??
The bike was nice and easy, in hindsight, I think maybe I should have done some sort of intervals - be it, sprint, strength or hills. The thinking behind today's cardio session was to take it relatively easy on the basis of my intending to run home from work (eeee…running outside in the "real world" as opposed to on the treadmill in "gym world"?!?) which I'm guessing will see me "feeling it" in my legs a bit.
I've thought about running home (I live quite close to work, maybe a 30ish minute walk in the mornings?) for a while now, and even planned on doing it as soon as the weather got "nice"; which I defined as being not so cold as to require me to wear a coat to work - a coat being a supreme hassle to drag home on the run. That said, and despite buying not one, but two running packs (why buy one when you can buy two??) I still haven't gotten around to running home from work!. Having bought two more running packs (why buy two when you can buy four?? ) I feel I best get my butt in motion and actually use one of my many packs to run home (as opposed to collect dust in the flat!). In my defence, the first of the "new two" was a great deal, though I soon realised (even before it arrived in the post!) was going to be too small (yup, I'm a member of the "drag too much crap club"), I got another one on the weekend (which I think it probably about the right size (26L - though I still think I could do with a bit more room (as opposed to dragging less stuff??) which I've packed with run kit to run home from work. Not too sure how long it's going to take, if I'll like it, or whether I'll find it all just a bit too much. I'm hoping it sees me getting a bit more exercise, increasing my fitness and reducing my sometimes too high post work stress. Here's to hoping….
Tuesday 13 July 2010
Workout:
Bike: 45mins, EM, L12
Run: 30mins; 1% incline
1min walking w/u @3.5mph;
4mins @ 6.0mph 1 min @ 6.5mph
4mins @6.1mph 2mins @6.6mph
5mins @6.1mph 3mins @6.7mph
5mins @6.1mph 4mins @6.8mph
1min @6.1mph
Treadmill walk: 15mins, 3.7mph; 7.0% incline
Whooee me! I'm feeling pretty gosh darn good again! Maybe it's cutting out the evening crap I was eating last week, maybe it's the afternoon meal replacement shake I've been having, maybe it's the "training effect", maybe it's or none of the above! Bottom line, I'm feeling good and as they say, I'm just gonna go with it. Despite my initial doubts, I did run home yesterday and really quite enjoyed it - was a nice way to de-stress and unwind after work (though a G&T is of course another nice way to de-stress and unwind after work!), not to mention not having to sit on a bus full of sweaty, grumpy (and sometimes smelly!) people. I'm not 100% sure how long it took as I forgot to bring a sports watch to "change into", but would guesstimate roughly 20mins, which isn't too bad at all. It was a tad strange changing into run kit in the loo, and of course I was rather fearful of running into colleagues during my be-shorted exit, but, having caught sight of myself in the mirror, I felt decidedly more confident, should I be spotted by a colleague. Don't get me wrong, I won't be looking to intentionally run into anyone, it's more that I felt the reflection I saw looked (to me) to be reasonably fit and athletic. At the risk of sounding like a paranoid, narcacistic fool, given that the majority of my colleagues know I'm a bit of a "gym freak", I'm terrified that they'll spy me in my shorts and think "gosh, for someone who goes to the gym a lot, she's not really that fit…". Just me and my paranoid considerations.
I enjoyed yesterday's run so much I've packed my kit to do it again tonight. Initially I'd thought I'd run home Mon, Tues and Wed, but, based on how much I enjoyed it, and it not taking particularly long, my current thinking is I might plan to run home most nights!
Having run home last night I was a bit worried that my legs would be really tired for today's session - they weren't. I think it could very well be the increased protein (I'm now having a protein shake with skim milk or soya after my workout as well as a further meal replacement shake in the afternoon about 4:30ish), but I'm feeling significantly more rested and stronger; most definitely a good thing. The bike was a pretty "easy" pedal, of the "just do it" sort, followed by the run which was a more focussed effort. Treadmill walk was just a function of wanting to do a bit more, of the sort I'm hoping will shape and tone my butt!
Wednesday 14 July 2010
Workout:
Bike: 60mins, L10/13 alternating effort intervals
2mins L12 w/u + 3 min L13
1 min L13 + 2mins L10
2 min L13 + 4mins L10
3 min L13 + 6mins L10
4 min L13 + 8mins L10
5 min L13 + 10mins L10
5 min L13 + 5mins L10
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (47.5kg)
Seated row (37.5kg)
Leg press (105kg)
Leg curl (45kg)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
EZ bar shoulder press (30kg)
Swiss ball crunch (BW)
DB Crossbody pull & press
12kg DB - 3 sets of 12 reps
14kg DB - 1 set of 10 reps
16kg DB - 1 set of 8 reps
I did it again (with apologies to Britney, no "oops"), I ran home from work. Quite enjoyable (save for having to almost constantly keep pushing the ear buds from my iPod back into my ears (having made the decision to try running with music), and only took 15mins 50seconds (including a bit of waiting at traffic lights, stairs, etc.). I know it's not a terribly long or difficult run, but I'd like to think it might help my August tri run, not to mention my running and fitness more generally. Only downside (so far) seems to be the bruise I've developed on the inside of my left elbow - where it repeatedly hits a clip on the pack as I run. I've switched packs today (to a smaller pack - now only a 15L pack!) hoping it will be better (my elbow really is quite sore) and have ordered a "proper" run pack thinking this might help as well. The packs I've used so far are actually Deuter bike packs - a women's specific "Trans Alpine 26" and a "Race Exp Air" (today's pack). Although the Transalpine was pretty good (apart from the bruise inducing clip!) and I'm sure the Race Exp Air will also be good, I'm thinking a "proper" running pack might be a bit better - i.e. not move/jostle around as much as the bike packs seemed to (even though I was using all the various straps pulled quite tightly). Maybe I'm just a marketers dream?
Today's session wasn't terribly difficult, though the weights did have me puffing. Increasingly I'm coming to the view that I'm not working hard enough on the bike. That said, I am aware and trying very hard to be mindful of the fact that not every session needs to be a killer. Too much intensity, leading to no intensity - -meaning if you go hard all the time, your body isn't going to be able to cope with all the stimulus, and therefore won't adapt and recover adequately. Need to find the appropriate balance.
Quite enjoyed the weights, not sure if they're having any significant impact yet (how impatient can I be!!!?!? VERY!) but will keep on keeping on - Rome wasn't built in a day and all that!
Thursday 15 July 2010
Workout:
Bike: 60mins, EM, L12
Treadmill walk: 30mins @3.6mph;
1-15% incline (20mins @15% incline; holding on)
I once again ran home from work, but got snagged on the bridge behind a whole hoard of people which I'm assuming was the result of the bridge having been up prior to my arrival and everyone having to walk on one side of the bridge because of the maintenance works on the other side. As a result, it really wan't possible to run for a pretty big portion of the bridge; it was more a matter of "cooling my jets" and trying to walk my way through and amongst the people as best I could (which, suffice it to say, can be a MAJOR challenge!). The stairs down from the bridge were HUGELY backed up, so I ran down the road and around the corner homeward - extending the route a bit (but not hugely). As a result of the various factors (conspiring against me!), my time was slower - 18mins. That said, I still felt good and was glad I did it (though I'd felt quite tired in the afternoon at work and seriously questioned my decision to once again run home!). Really enjoying the effect the run home seems to have on my mood - it's like I am literally and figuratively running away from work; most definitely a good thing (and far better for my liver than a nightly G&T!), even if my feet and lower legs are today feeling a teensy bit sore (thinking it might have been the shoes I wore yesterday).
Despite what I said about needing to focus or apply myself more during my bike sessions, I once again did a pretty straightforward, not too difficult bike. Hey ho. Maybe I'll up the intensity tomorrow? Treadmill walk was fine, though walking without holding on become a tad too challenging at the 15% incline. I'm sure it's probably better not to hold on (i.e. you engage your legs and glutes more when not holding on), but I'd like to think the walk was beneficial despite my holding on.
I've packed my run kit with the intention of running home again tonight despite being a teensy bit tired and the fact that it looks like it's going to rain if not pour later! Suppose it's pretty unlikely I'll melt in the rain…
Friday 16 July 2010
Workout:
Bike: 30mins, EM, L12
Run: 35mins - 1% incline
[1 min walk @3.5mph + 1min run @6.0mph] x 5mins
[30 sec @7.0mph + 1 min @3.5mph] x5mins
[30 sec @7.5mph + 1 min @3.5mph] x5mins
[30 sec @8.0mph + 1 min @3.5mph] x5mins
[30 sec @8.5mph + 1 min @3.5mph] x5mins
[30 sec @7.5mph + 15 sec @3.5mph] x10mins
W/S: Circuits - 12 reps of each exercise, then move to the next to complete circuit; repeat 3x
Chest press (50kg/47.5kg)
Seated row (40kg)
Leg press (110kg)
DB RDL (18kg DBs)
Cable press down (16.25kg)
Cable bicep curl (16.25kg)
DB shoulder press (12kg)
Swiss ball crunch (BW)
DB Crossbody pull & press
12kg DB x 5 reps each arm
14kg DB x 5 reps each arm
16kg DB x 5 reps each arm
18kg DB x 5 reps each arm
4 days through the week, and so far I've run home from work every night! So far so good. Last night's run was good, maybe a teensy bit slower, but I did have a bit of waiting at lights as well as for pedestrians to realise that the heavy breathing coming up behind them was me running at them! The pack (i.e. the Deuter Race Exp Air) is quite good, save for the one strap seeming to "bite" into the right side of my neck - think it's just the way the straps sit, and the fact that they're not padded like the ones on the Transalpine 26 (which leaves me with the bruised left elbow…). I've got a bit of a mark or graze on my neck (to go with the fading bruise on my left elbow), nothing too painful, but enough that I noticed it in the shower last night.
Today's session started out pretty "tame", a mere 30mins on the bike on L12, the idea being to "save" my legs for my planned run which I knew would tax my legs pretty heavily. Fair to say it did. I quite enjoyed doing the 5 minute block intervals - gave me some time to "settle in" to the relevant speed and get comfortable with it. I read about the 100:50% intervals (i.e. where you're recovery interval is half the time of the work interval), thought they'd be quite challenging (??only 15 seconds to recover from a hard interval???) and was right, though I think I could probably have done the work interval at a slightly faster pace - next time.
Weights were good, I've increased a few of them, some too much. In particular, I'm thinking of the chest press where I couldn't quite get the full 12 reps. Managed my 3 scheduled weights workouts this week and feel better for doing it - yea me!
Saturday 17 July 2010
Workout:
Bike: 2 hours, EM, L11
I was absolutely shattered yesterday afternoon/evening, to the point I was tucked up in bed before 9pm! So...I thought it best to make today's session relatively easy - a nice simply 2 hours on the bike - simple; and done.
Sunday 18 July 2010
Workout:
Bike: 60mins, L12, EM
W/S:
Crossbody DB pull press (number of reps below is for each arm)
12kg x 12 reps
14kg x 10 reps
16kg x 8 reps
18kg x 6 reps
20kg x 5 reps
18kg x 6 reps
16kg x 7 reps
14kg x 8 reps
12kg x 10 reps
I was somewhat torn as to whether or not to put in a session today, but, knowing I generally feel better (and am in a better mood!!) if I do, combined with the fact that I'm far more likely to eat crap on the weekend, I thought it best to "just do it", even if in a lighter, more moderate way.
The bike was nice, simple and straightforward, though I did seem to work up a pretty good sweat. I hadn't really planned on doing any weights, but got thinking about how much I enjoy the "cross body DB pull presses" (they hit a whole lotta muscle groups!) and thought "what the heck". Not too sure where the idea of doing them in a pyramid came from, but hey, it did, I did it, was suitably challenged (the 20kg reps were a bit of a struggle, but I DID manage them!) and felt good about doing them, and my workout. Another week, a lot more working out, and I'm feeling a whole lot fitter. Maybe it's just in my mind, maybe it's "real", I don't really know, and quite frankly, I don't really care. If I'm feeling better, that's what counts and matters to me!
Sunday 11 July 2010
TWTW: 5 - 11 July 2010
Monday 5 July 2010
Workout:
W/S: Complexes - using DBs
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Deadlift
Bicep curls
1st circuit - 10kgx20s
2nd circuit - 9kg x25s
3rd circuit - 8kg x30s
Bike: 60mins, EM, L12
Run: 20 mins
1 min walking (i.e. active recovery) with 30sec sprint
sprint "build ups" - 6.0mph - 9.5mph
Whew. A good session, with what I would consider a pretty tough run. The run intervals probably started out a bit to slow, meaning I wasn't able to go faster (i.e. because I'd already done a fair number of intervals by the time I "got to" 9.0mph, I was tired, meaning 9.5mph became the end interval pace). I think next time I'll start out with the first interval (after the warmup) being 7.0mph or 7.5mph - it is only 30seconds!! I really do like (in a sick sort of saddistic kind of way I suppose!) doing the intervals - they're tough and I can find them to be quite challenging, which (to me) says they've got to be effective. Suppose I also need to work on incorporating some longer slower stuff into my programme as well - don't think there's too many tri's with a run that only takes 30 seconds...
Tuesday 6 July 2010
Workout:
Bike: 45mins, L12 EM
Run: 32mins, "build ups"
2 min walking warm up @3.5mph
1min @ 6.0mp
1min @ 6.1
1min @ 6.2
1min @ 6.3
1min @ 6.4
1min @ 6.5
1min @ 6.6
1min @ 6.7
2min @ 6.0
2min @ 6.1
2min @ 6.2
2min @ 6.3
2min @ 6.4
2min @ 6.5
2min @ 6.6
2min @ 6.7
3mins @ 6.0
3mins @6.1
W/S: "Power 100s"
i.e. 10 reps of exercise, rest 10 seconds - repeat for 10sets (i.e. 100 reps) Chest press (25kg)
Leg press (45/35kg)
Lat pulldown (25kg)
Shoulder press (5kg DBs)
Bicep curls (5kg DBs)
Rope pressdowns (6.25kg)
Seated Fly (25kg)
I ran. I finally ran for an extended period of time (i.e. not "just" intervals). I felt reasonably strong; particularly given I ran after a pretty hard 45mins on the bike. Given how much I haven't been running lately, I'm not sure my speed has improved much, or that I'll be a great deal faster come my next Tri, but I suppose there's still some time to be more consistent in my run training. I read about the "Power 100s" in a book I flipped through this morning over coffee before heading to the gym, decided to give'em a go, and I liked them. Definitely not something to do every day, but I'd like to think maybe once a week? Then again, I think maybe I should stop trying to find all these new wonderful ways to make my workouts better, focus on something for a continued period of time, and see what results THAT gets - i.e. stop "programme hopping"! Then again, they do say that variety is good - keep the body guessing and all that...but at what point does "guessing" just become downright confusion? - such that your body doens't really know how it's supposed to react or adapt? Hmm...something to ponder.
Wednesday 7 July 2010
Workout:
Bike: 60mins, L11/12, EM
X-trainer: 30mins, L12/14
Bike: 15mins, L12
Not really feeling it today. I'm tired and not feeling particularly motivated or interested in going to the gym, susupect it's a combination of "foodover" (sort of like a hangover, but the result of feeling crappy from eating too much crap (as opposed to drinking too much!)), general fatigue (from training and possibly the weekend (though I don't really think so) and being frustrated by my weight going up as opposed to down. Funny, but when I get like this I'm inclined to eat even more crap - hardly the way to get the weight to drop and feel better. I know I need to clean up my diet (in particular my evening dinner on the sofa (which all too often becomes a bit of a "feeding frenzy"!) yet I find myself not doing so - can we say
S T U P I D?? Time to get smart, put the crap down and get on with it!
Thursday 8 July 2010
Workout:
Bike: 45 mins, L11 EM
Run: 30mins - hills
1 min walking warm up @3.5mph,
0% incline + 1 min run @7.0mph,
0% incline 1 min run @7.0mph,
0.5% incline + 1 min walking recovery @3.5mph,
0.5% incline 1 min run @7.0mph,
1.0% incline + 1 min walking recovery @3.5mph,
1.0% incline 1 min run @7.0mph,
1.5% incline + 1 min walking recovery @3.5mph,
1.5% incline 1 min run @7.0mph,
2.0% incline + 1 min walking recovery @3.5mph,
2.0% incline 1 min run @7.0mph,
2.5% incline + 1 min walking recovery @3.5mph,
2.5% incline 1 min run @7.0mph,
3.0% incline + 1 min walking recovery @3.5mph,
3.0% incline 1 min run @7.0mph,
3.5% incline + 1 min walking recovery @3.5mph,
3.5% incline 1 min run @7.0mph,
4.0% incline + 1 min walking recovery @3.5mph,
4.0% incline 1 min run @7.0mph,
4.5% incline + 1 min walking recovery @3.5mph,
4.5% incline 1 min run @7.0mph,
5.0% incline + 1 min walking recovery @3.5mph,
5.0% incline 1 min run @7.0mph,
5.5% incline + 1 min walking recovery @3.5mph,
.5% incline 1 min run @7.0mph,
6.0% incline + 1 min walking recovery @3.5mph,
6.0% incline 1 min run @7.0mph,
6.5% incline + 1 min walking recovery @3.5mph,
6.5% incline 1 min run @7.0mph,
7.0% incline + 1 min walking recovery @3.5mph,
7.0% incline
W/S: Complexes - 20s - 1 circuit with O-bar
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
Bike: 30mins, L11, EM
Once again I'm feeling a bit tired. Not sure if it's the workouts, or the abundence of crap I've been eating at night "sofa surfing" while watching the TdF (I SO love the Tour de France!), Big Brother (oh the shame!) and Biggest Loser (so love watching "loser", though I suppose it's sort of ironic that I typically eat crap while watching it…). I've really got to try to clean up my night time diet. Lately (i.e. the past week) I seem to have adopted a bit of a "I had a crappy day at work so I DESERVE to eat these [insert apprpriate crap here - i.e. crisps, Doritos, pretzels, wine gums, american hard gums - and sometimes all of the above!]. I know I feel so much better when I'm eating well and not hoovering the rubbish, but yet I've found myself doing precisely that most nights this week. My weight is up a bit (which of course annoys me) and should provide the necessary incentive to "cut the crap", but I find myself thinking "maybe it's muscle weight I'm gaining?". Maybe it is, maybe it isn't, but either way, I really shouldn't be eating the crap I've been eating!
The run felt pretty good, but was definitely challenging. As a result of the incline I started to "feel it" a bit in my shins, which isn't great, but I carried on and got the full 30mins done.
Complexes were just a "short sharp shock" to the system between the run and second session on the bike - I'm worried about getting even more muscley, but at the same time am super keen to take advantage of what are supposed to be the fat burning properties of complexes.
Second bike was fine, nothing too difficult, just that "little bit more" before finishing for the day and getting ready for the "day job"!
Friday 9 July 2010
Workout:
Bike: 45 mins
5 min warm up on L12
40mins x [2mins hard (L15) 5 mins easy (L10-12)]
Run: 20 mins - speed intervals - 1.0% incline
20mins x [30sec hard (9.0-9.7mph) with 60 second walking recovery at 3.5mph
W/S: - 40mins
Chest press
Seated row
Seated fly
Leg press
Bench press (lots!)
Bike: 5mins - easy
Hurrah it's Friday! Based on more reading I've been doing recently, I'm virtually positive I'm going to incorporate more weights into my workouts. Sure I workout to try to do better in Triathlon, but at the same time, it's fair to say I'm as guilty as anyone in terms of wanting to "look good". I'm finally getting my head around not relying on what the scale says to validate how I feel (i.e. if the number is down or lower I feel better/good; whereas if the number is higher/up, I feel bad/like a failure) on the basis of my weight not being hugely different, but my clothes fitting better and being smaller. So, knowing that resistance training and developing more lean muscle mass will result in a higher resting metabolic rate (meaning my body will be burning more calories even when at rest!) I'm once again going to be a bit more focused on resistance training - not to the exclusion of my tri training (speaking of which, I REALLY do need to get back into the pool!), but add it as another aspect of my training. The programme I've got in mind is an 8 week programme, which will take me through my next tri and 2 weeks before holiday. Hopefully it will see me do well in what I suspect will be my last tri of the year, not too mention looking bufftastic for holiday! Ok, so maybe I can be just a teensy bit vain at times...
Saturday 10 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: 12 reps of each exercise done in a circuit; x3 circuits
Chest press
Lat pulldown
Leg press
Leg curl
Shoulder press
Cable pressdown
Cable curl
Crunch (on Swiss ball)
Bike: 30mins, EM, L12
Relatively straightforward, not too tough session - though I did feel a bit tired on the second bike. Think I like the idea of doing weights on a more regular basis (again); I'm currently thinking Monday, Wednesday and Friday, though to some extent it may depend on how busy the gym is - I can always "bump" one session to the weekend.
Sunday 11 July 2010
Workout:
Bike: 90mins, EM, L12(60mins), L11(30mins)
Treadmill walk: 30 mins, 5.8kmh, 7% incline
Having gone to bed early (for a Saturday night) last night, I was awake before the 5:15am alarm (yes, the alarm is on on weekends too!) and feeling pretty rested. Quick 2 cups of coffee and some toasted baguette, and I was off to the gym. Given I haven't taken a full day off this week, I decided today would be a reasonably "light" or easy session - some steady state stuff on the bike, followed by an incline walk on the treadmill - nothing too terribly taxing. Fair to say I could have gone a lot harder, or done a lot more. I suppose sometimes it's good to give the bod a bit of a break - hopefully it'll mean I can HIH ("hit it hard") again tomorrow!
Workout:
W/S: Complexes - using DBs
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Deadlift
Bicep curls
1st circuit - 10kgx20s
2nd circuit - 9kg x25s
3rd circuit - 8kg x30s
Bike: 60mins, EM, L12
Run: 20 mins
1 min walking (i.e. active recovery) with 30sec sprint
sprint "build ups" - 6.0mph - 9.5mph
Whew. A good session, with what I would consider a pretty tough run. The run intervals probably started out a bit to slow, meaning I wasn't able to go faster (i.e. because I'd already done a fair number of intervals by the time I "got to" 9.0mph, I was tired, meaning 9.5mph became the end interval pace). I think next time I'll start out with the first interval (after the warmup) being 7.0mph or 7.5mph - it is only 30seconds!! I really do like (in a sick sort of saddistic kind of way I suppose!) doing the intervals - they're tough and I can find them to be quite challenging, which (to me) says they've got to be effective. Suppose I also need to work on incorporating some longer slower stuff into my programme as well - don't think there's too many tri's with a run that only takes 30 seconds...
Tuesday 6 July 2010
Workout:
Bike: 45mins, L12 EM
Run: 32mins, "build ups"
2 min walking warm up @3.5mph
1min @ 6.0mp
1min @ 6.1
1min @ 6.2
1min @ 6.3
1min @ 6.4
1min @ 6.5
1min @ 6.6
1min @ 6.7
2min @ 6.0
2min @ 6.1
2min @ 6.2
2min @ 6.3
2min @ 6.4
2min @ 6.5
2min @ 6.6
2min @ 6.7
3mins @ 6.0
3mins @6.1
W/S: "Power 100s"
i.e. 10 reps of exercise, rest 10 seconds - repeat for 10sets (i.e. 100 reps) Chest press (25kg)
Leg press (45/35kg)
Lat pulldown (25kg)
Shoulder press (5kg DBs)
Bicep curls (5kg DBs)
Rope pressdowns (6.25kg)
Seated Fly (25kg)
I ran. I finally ran for an extended period of time (i.e. not "just" intervals). I felt reasonably strong; particularly given I ran after a pretty hard 45mins on the bike. Given how much I haven't been running lately, I'm not sure my speed has improved much, or that I'll be a great deal faster come my next Tri, but I suppose there's still some time to be more consistent in my run training. I read about the "Power 100s" in a book I flipped through this morning over coffee before heading to the gym, decided to give'em a go, and I liked them. Definitely not something to do every day, but I'd like to think maybe once a week? Then again, I think maybe I should stop trying to find all these new wonderful ways to make my workouts better, focus on something for a continued period of time, and see what results THAT gets - i.e. stop "programme hopping"! Then again, they do say that variety is good - keep the body guessing and all that...but at what point does "guessing" just become downright confusion? - such that your body doens't really know how it's supposed to react or adapt? Hmm...something to ponder.
Wednesday 7 July 2010
Workout:
Bike: 60mins, L11/12, EM
X-trainer: 30mins, L12/14
Bike: 15mins, L12
Not really feeling it today. I'm tired and not feeling particularly motivated or interested in going to the gym, susupect it's a combination of "foodover" (sort of like a hangover, but the result of feeling crappy from eating too much crap (as opposed to drinking too much!)), general fatigue (from training and possibly the weekend (though I don't really think so) and being frustrated by my weight going up as opposed to down. Funny, but when I get like this I'm inclined to eat even more crap - hardly the way to get the weight to drop and feel better. I know I need to clean up my diet (in particular my evening dinner on the sofa (which all too often becomes a bit of a "feeding frenzy"!) yet I find myself not doing so - can we say
S T U P I D?? Time to get smart, put the crap down and get on with it!
Thursday 8 July 2010
Workout:
Bike: 45 mins, L11 EM
Run: 30mins - hills
1 min walking warm up @3.5mph,
0% incline + 1 min run @7.0mph,
0% incline 1 min run @7.0mph,
0.5% incline + 1 min walking recovery @3.5mph,
0.5% incline 1 min run @7.0mph,
1.0% incline + 1 min walking recovery @3.5mph,
1.0% incline 1 min run @7.0mph,
1.5% incline + 1 min walking recovery @3.5mph,
1.5% incline 1 min run @7.0mph,
2.0% incline + 1 min walking recovery @3.5mph,
2.0% incline 1 min run @7.0mph,
2.5% incline + 1 min walking recovery @3.5mph,
2.5% incline 1 min run @7.0mph,
3.0% incline + 1 min walking recovery @3.5mph,
3.0% incline 1 min run @7.0mph,
3.5% incline + 1 min walking recovery @3.5mph,
3.5% incline 1 min run @7.0mph,
4.0% incline + 1 min walking recovery @3.5mph,
4.0% incline 1 min run @7.0mph,
4.5% incline + 1 min walking recovery @3.5mph,
4.5% incline 1 min run @7.0mph,
5.0% incline + 1 min walking recovery @3.5mph,
5.0% incline 1 min run @7.0mph,
5.5% incline + 1 min walking recovery @3.5mph,
.5% incline 1 min run @7.0mph,
6.0% incline + 1 min walking recovery @3.5mph,
6.0% incline 1 min run @7.0mph,
6.5% incline + 1 min walking recovery @3.5mph,
6.5% incline 1 min run @7.0mph,
7.0% incline + 1 min walking recovery @3.5mph,
7.0% incline
W/S: Complexes - 20s - 1 circuit with O-bar
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
Bike: 30mins, L11, EM
Once again I'm feeling a bit tired. Not sure if it's the workouts, or the abundence of crap I've been eating at night "sofa surfing" while watching the TdF (I SO love the Tour de France!), Big Brother (oh the shame!) and Biggest Loser (so love watching "loser", though I suppose it's sort of ironic that I typically eat crap while watching it…). I've really got to try to clean up my night time diet. Lately (i.e. the past week) I seem to have adopted a bit of a "I had a crappy day at work so I DESERVE to eat these [insert apprpriate crap here - i.e. crisps, Doritos, pretzels, wine gums, american hard gums - and sometimes all of the above!]. I know I feel so much better when I'm eating well and not hoovering the rubbish, but yet I've found myself doing precisely that most nights this week. My weight is up a bit (which of course annoys me) and should provide the necessary incentive to "cut the crap", but I find myself thinking "maybe it's muscle weight I'm gaining?". Maybe it is, maybe it isn't, but either way, I really shouldn't be eating the crap I've been eating!
The run felt pretty good, but was definitely challenging. As a result of the incline I started to "feel it" a bit in my shins, which isn't great, but I carried on and got the full 30mins done.
Complexes were just a "short sharp shock" to the system between the run and second session on the bike - I'm worried about getting even more muscley, but at the same time am super keen to take advantage of what are supposed to be the fat burning properties of complexes.
Second bike was fine, nothing too difficult, just that "little bit more" before finishing for the day and getting ready for the "day job"!
Friday 9 July 2010
Workout:
Bike: 45 mins
5 min warm up on L12
40mins x [2mins hard (L15) 5 mins easy (L10-12)]
Run: 20 mins - speed intervals - 1.0% incline
20mins x [30sec hard (9.0-9.7mph) with 60 second walking recovery at 3.5mph
W/S: - 40mins
Chest press
Seated row
Seated fly
Leg press
Bench press (lots!)
Bike: 5mins - easy
Hurrah it's Friday! Based on more reading I've been doing recently, I'm virtually positive I'm going to incorporate more weights into my workouts. Sure I workout to try to do better in Triathlon, but at the same time, it's fair to say I'm as guilty as anyone in terms of wanting to "look good". I'm finally getting my head around not relying on what the scale says to validate how I feel (i.e. if the number is down or lower I feel better/good; whereas if the number is higher/up, I feel bad/like a failure) on the basis of my weight not being hugely different, but my clothes fitting better and being smaller. So, knowing that resistance training and developing more lean muscle mass will result in a higher resting metabolic rate (meaning my body will be burning more calories even when at rest!) I'm once again going to be a bit more focused on resistance training - not to the exclusion of my tri training (speaking of which, I REALLY do need to get back into the pool!), but add it as another aspect of my training. The programme I've got in mind is an 8 week programme, which will take me through my next tri and 2 weeks before holiday. Hopefully it will see me do well in what I suspect will be my last tri of the year, not too mention looking bufftastic for holiday! Ok, so maybe I can be just a teensy bit vain at times...
Saturday 10 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: 12 reps of each exercise done in a circuit; x3 circuits
Chest press
Lat pulldown
Leg press
Leg curl
Shoulder press
Cable pressdown
Cable curl
Crunch (on Swiss ball)
Bike: 30mins, EM, L12
Relatively straightforward, not too tough session - though I did feel a bit tired on the second bike. Think I like the idea of doing weights on a more regular basis (again); I'm currently thinking Monday, Wednesday and Friday, though to some extent it may depend on how busy the gym is - I can always "bump" one session to the weekend.
Sunday 11 July 2010
Workout:
Bike: 90mins, EM, L12(60mins), L11(30mins)
Treadmill walk: 30 mins, 5.8kmh, 7% incline
Having gone to bed early (for a Saturday night) last night, I was awake before the 5:15am alarm (yes, the alarm is on on weekends too!) and feeling pretty rested. Quick 2 cups of coffee and some toasted baguette, and I was off to the gym. Given I haven't taken a full day off this week, I decided today would be a reasonably "light" or easy session - some steady state stuff on the bike, followed by an incline walk on the treadmill - nothing too terribly taxing. Fair to say I could have gone a lot harder, or done a lot more. I suppose sometimes it's good to give the bod a bit of a break - hopefully it'll mean I can HIH ("hit it hard") again tomorrow!
Monday 5 July 2010
TWTW: 28 June - 4 July 2010
Monday 28 June 2010
Workout:
Bike: 45mins, EM - L12
Treadmill walk: 15 mins - 3.5-7% incline at 3.6mph
Bike: 30mins, SS - L12
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
10reps of each exercise done one after the other for 1 circuit with 30kg BB - bicep curl done with 20Kg BB
Eeeee…I'm still feeling "compromised". A 2 day hangover? I could see it if I had had an enormous amount to drink, but I really don't think I did. I'm wondering if maybe it's what I was drinking? The night started out on Vodka Redbull (a quick one at home and another at the club), but quickly moved to cider (I really like the taste, it's cold, and I've convinced myself that because I'm sweating so much when I dance like a loon (as I am inclined to do!) I need to replenish my fluids, a 500ml bottle of Magners cider somehow seeming (at least at the time) to be a sensible rehydration solution. Maybe I'll have to switch back to gin; I can't ever remember hangovers with gin like I seem to get with cider. That's it, must be the beverage, nothing to do with the quantity.
Given I wasn't feeling wonderful, today's workout was very much a "just get it done" - try to sweat some of the remaining toxins out, not to mention burn off at least some of the crap I ate yesterday. The bike was fine if maybe a teensy bit boring (not entirely sure why, it wasn't any different than it usually is!), so I hit the treadmill for a quick incline walk - thinking that maybe I'd even have a bit of a jog; an idea that my stomach quickly vetoed once on the 'mill. 15 mins on the 'mill and I was once again bored, so back on the bike for a further 30mins (having concluded that my gut probably couldn't take the vigor of the rower) before doing a quick complex circuit.
I'm not feeling at all hungry, so will likely keep today's food pretty light and sensible - hoping I'll feel better as a result, not to mention maybe drop a bit of my disco bloat!
Tuesday 29 January 2010
Workout:
Bike: 60mins, EM, L12
W/S: Complexes
Hang cleans
Romanian deadlift
Bent over row
Squat
Shoulder press
[Forward lunge] - just 1st, 2nd and 3rd circuits
[Bicep curl] - just 1st circuit
Dead lift
1st circuit - 20kg (i.e. just the O-bar) x10s
2nd circuit - 22.5kg x10s
3rd circuit - 25kg x10s
4th circuit - 30kg x5s
5th circuit - 32.5kg x5s
Bike: 30mins, EM, L12
Once again I'm not hitting the pool! Yesterday's excuse was that I was feeling fat and bloaty and really wanted to put in as big a workout as possible (swimming in my mind not being as intense as say bike, weights or running), today's excuse was that my weight is still higher than I'd like so once again, needed to "hit it hard"(it evidently being the gym rather than the pool!). I'm away on business tomorrow, so no swimming, maybe Thursday? Maybe Friday (I've got a days holiday - yahoo yipeee!).
Feeling significantly less damaged or "compromised" than yesterday, but still didn't feel like running - even though I know I've got to. I managed a pretty good sweat today, but am left feeling like I could have gone harder. Think I need to put in a REALLLY hard session on Thursday (or maybe even tomorrow night when I'm back - though not sure).
Wednesday 30 June 2010
Workout: No workout - away on business
Thursday 1 July 2010
Workout:
Bike: 45 mins, EM (L12) and Hills (L10-L19)
15mins EM L12;
15 mins Hills (30seconds on each level, progressing from L10-L19, repeating for 15mins)
15 mins cadence drills (85/90/95/100 rpm) on L10, 11, 12 and 13
Run: Intervals
1 min working interval, 1 min walking at 3.5mph recovery
6.0mph - 8.0mph - increasing by 0.2mph for each working interval
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)
Complex 2
Bench press
Leg press
Assisted pull up
Circuits of 10/8/6/4/5/10/8 reps
Bike: 10mins, L12
A good session after not working out yesterday (because I was away on business and didn't really have time to hit the gym before my first meeting). That said, I'm feeling a bit "off track" with my training, sort of like I've lost a bit of focus. Maybe not, maybe it's just the overriding guilt from not swimming and running as much as I think I should be!
Friday 2 July 2010
Workout:
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)
3rd circuit = 25s with 20kg
4th circuit = 20s with 20kg
5th circuit = 10s with 20kg
Bike: 60 mins, EM, L12
A really good session, no doubt in part down to my having the day off work - meaning I could stay as long as I wanted, and didn't have to worry about being late to work (by which I of course mean later than I USUALLY am!). Feeling pretty good, if maybe a teensy bit guilty about not swimming this week - seems to be all too regular a (not) happening laterly!
Saturday 3 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 20kg
2nd circuit = 25s with 22.5kg (except bicep curls - just 10s)
3rd circuit = 25s with 22.5kg (except bicep curls - just 10s)
Bike: 30mins, EM, L12
Nice session; not too hard, but not a killer either. Once again, I seem to have managed to miss the pool today!
Sunday 4 July 2010
Workout:
Bike: 60mins, EM - "strength" - L13/14!!
W/S: Complex 1 (using 10kg DBs)
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 10kg DBs
2nd circuit = 20s with 10kg DBs
Tired. Very very tired. More tired than I've been in a long time. Maybe it was biking on Levels 13/14 for an hour (guess I MUST be getting stronger!), maybe it was the complexes afterwards (for just a bit more self-inflicted torture!!) or maybe it was the late Saturday night (which I suppose was actually more of an early Sunday morning!). That said, it feels like a "good tired", the sort of tired you are after putting in a really good effort (by which I mean in the gym, not effort in the bar/club!). Thankfully I seem to have figured out how to avoid the "reverse hanover" - no more cider made by a certain manufacturer. I'm sure there is nothing wrong with their cider, and I do very much enjoy it, but it seems it may very well have been the cause of my rather unusual (i.e. "reverse") hangovers. I drank a fair bit Friday at a music festival and Saturday night at a club, but managed to escape hangovers both times! Whew.
Workout:
Bike: 45mins, EM - L12
Treadmill walk: 15 mins - 3.5-7% incline at 3.6mph
Bike: 30mins, SS - L12
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
10reps of each exercise done one after the other for 1 circuit with 30kg BB - bicep curl done with 20Kg BB
Eeeee…I'm still feeling "compromised". A 2 day hangover? I could see it if I had had an enormous amount to drink, but I really don't think I did. I'm wondering if maybe it's what I was drinking? The night started out on Vodka Redbull (a quick one at home and another at the club), but quickly moved to cider (I really like the taste, it's cold, and I've convinced myself that because I'm sweating so much when I dance like a loon (as I am inclined to do!) I need to replenish my fluids, a 500ml bottle of Magners cider somehow seeming (at least at the time) to be a sensible rehydration solution. Maybe I'll have to switch back to gin; I can't ever remember hangovers with gin like I seem to get with cider. That's it, must be the beverage, nothing to do with the quantity.
Given I wasn't feeling wonderful, today's workout was very much a "just get it done" - try to sweat some of the remaining toxins out, not to mention burn off at least some of the crap I ate yesterday. The bike was fine if maybe a teensy bit boring (not entirely sure why, it wasn't any different than it usually is!), so I hit the treadmill for a quick incline walk - thinking that maybe I'd even have a bit of a jog; an idea that my stomach quickly vetoed once on the 'mill. 15 mins on the 'mill and I was once again bored, so back on the bike for a further 30mins (having concluded that my gut probably couldn't take the vigor of the rower) before doing a quick complex circuit.
I'm not feeling at all hungry, so will likely keep today's food pretty light and sensible - hoping I'll feel better as a result, not to mention maybe drop a bit of my disco bloat!
Tuesday 29 January 2010
Workout:
Bike: 60mins, EM, L12
W/S: Complexes
Hang cleans
Romanian deadlift
Bent over row
Squat
Shoulder press
[Forward lunge] - just 1st, 2nd and 3rd circuits
[Bicep curl] - just 1st circuit
Dead lift
1st circuit - 20kg (i.e. just the O-bar) x10s
2nd circuit - 22.5kg x10s
3rd circuit - 25kg x10s
4th circuit - 30kg x5s
5th circuit - 32.5kg x5s
Bike: 30mins, EM, L12
Once again I'm not hitting the pool! Yesterday's excuse was that I was feeling fat and bloaty and really wanted to put in as big a workout as possible (swimming in my mind not being as intense as say bike, weights or running), today's excuse was that my weight is still higher than I'd like so once again, needed to "hit it hard"(it evidently being the gym rather than the pool!). I'm away on business tomorrow, so no swimming, maybe Thursday? Maybe Friday (I've got a days holiday - yahoo yipeee!).
Feeling significantly less damaged or "compromised" than yesterday, but still didn't feel like running - even though I know I've got to. I managed a pretty good sweat today, but am left feeling like I could have gone harder. Think I need to put in a REALLLY hard session on Thursday (or maybe even tomorrow night when I'm back - though not sure).
Wednesday 30 June 2010
Workout: No workout - away on business
Thursday 1 July 2010
Workout:
Bike: 45 mins, EM (L12) and Hills (L10-L19)
15mins EM L12;
15 mins Hills (30seconds on each level, progressing from L10-L19, repeating for 15mins)
15 mins cadence drills (85/90/95/100 rpm) on L10, 11, 12 and 13
Run: Intervals
1 min working interval, 1 min walking at 3.5mph recovery
6.0mph - 8.0mph - increasing by 0.2mph for each working interval
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)
Complex 2
Bench press
Leg press
Assisted pull up
Circuits of 10/8/6/4/5/10/8 reps
Bike: 10mins, L12
A good session after not working out yesterday (because I was away on business and didn't really have time to hit the gym before my first meeting). That said, I'm feeling a bit "off track" with my training, sort of like I've lost a bit of focus. Maybe not, maybe it's just the overriding guilt from not swimming and running as much as I think I should be!
Friday 2 July 2010
Workout:
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)
3rd circuit = 25s with 20kg
4th circuit = 20s with 20kg
5th circuit = 10s with 20kg
Bike: 60 mins, EM, L12
A really good session, no doubt in part down to my having the day off work - meaning I could stay as long as I wanted, and didn't have to worry about being late to work (by which I of course mean later than I USUALLY am!). Feeling pretty good, if maybe a teensy bit guilty about not swimming this week - seems to be all too regular a (not) happening laterly!
Saturday 3 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 20kg
2nd circuit = 25s with 22.5kg (except bicep curls - just 10s)
3rd circuit = 25s with 22.5kg (except bicep curls - just 10s)
Bike: 30mins, EM, L12
Nice session; not too hard, but not a killer either. Once again, I seem to have managed to miss the pool today!
Sunday 4 July 2010
Workout:
Bike: 60mins, EM - "strength" - L13/14!!
W/S: Complex 1 (using 10kg DBs)
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 10kg DBs
2nd circuit = 20s with 10kg DBs
Tired. Very very tired. More tired than I've been in a long time. Maybe it was biking on Levels 13/14 for an hour (guess I MUST be getting stronger!), maybe it was the complexes afterwards (for just a bit more self-inflicted torture!!) or maybe it was the late Saturday night (which I suppose was actually more of an early Sunday morning!). That said, it feels like a "good tired", the sort of tired you are after putting in a really good effort (by which I mean in the gym, not effort in the bar/club!). Thankfully I seem to have figured out how to avoid the "reverse hanover" - no more cider made by a certain manufacturer. I'm sure there is nothing wrong with their cider, and I do very much enjoy it, but it seems it may very well have been the cause of my rather unusual (i.e. "reverse") hangovers. I drank a fair bit Friday at a music festival and Saturday night at a club, but managed to escape hangovers both times! Whew.
TWTW: 21 - 27 June 2010
Monday 21 June 2010
Workout:
Swim: 30mins - continuous breast stroke
Run: 30mins, EM
1 min walking warm up @3.6mph
30mins run @6.1mph (9:50 mins per mile)
1 min walking cool down @3.6mph
Bike: 30mins, EM, L12 - 16ish Km
W/S: Complexes
Romanian deadlift
Bent over row
Shoulder press
Squat
Trunk/bar rotation
Front lunge
Bicep curl
10reps of each exercise done one after the other (i.e. as a circuit); 1-2 min rest between circuits; 3 circuits in total
Woohoo! I think I'm back on track. I don't think I'd say I'm quite back to my "usual" self yet, but I'm feeling so SO much better than I was, and am most definitely headed in the right direction. I finally (!!) made it back into the pool after what I think is about 3 weeks (shame on me!). Initiallly I had the pool to myself, but about 5 or so minutes into my paddle "Bun Lady" joined me. I could be wrong, but am pretty sure she was less than thrilled to see me. Having not been in the pool for roughly 3 weeks will have meant she's likely had the pool to herself (i.e. she would have got the "good side" - meaning she hasn't had to naviate/avoid the ladder. But…having beaten Bun Lady (if only by 5 mins!) I got the good side, meaning she was relegated to ladder avoidance. I'm willing to bet she'll be in earlier tomorrow (despite the fact I'm not "scheduled" to swim again until Wednesday). Thankfully (for both me and Bun Lady) no sign of "Mr Swim Too Close".
I was pretty chilled about today's swim, seeing it more as a "get back into the pool and do whatever you want" session as opposed to a hard, focussed crawl session. I felt pretty comfortable, nice and relaxed and certainly not overtaxed or out of breath!
Today's run was an easy 30minute session. I took it quite easy, running at a 9:50mpm pace. Today's aim or objective was simply to get the run done; not worrying about running particularly hard or fast (no fear of that!!). I guess it's fair to say I'm currently more interested in getting myself back than settign any new benchmarks. With 10 weeks until the next race, I've got plenty of time to increase my pace, now; it's all about one foot in front of the other!
The bike was a little bit extra (i.e. not really part of my priority sessions for the day), not terribly hard, but got the legs moving and dealing (even if only to some extent) with cycling when fatigued (admittedly, I'll be running after cycling (as opposed to cyling after running - - unless I do a dualathon)), which I'm convinced simply MUST be good for my legs!
Tuesday 22 June 2010
Workout:
Bike: 90 mins, including 3x10min SSI with 6min RBI
10min warm up on L12
3x [10min SSI on L14 with 6min RBI on L12]
Remainder of 90 mins on L12
Approx: 45.33km
W/S: KBs (12KB and 8kg DBs)
Figure 8s
Windmill (with 8kg DB)
2 hand swing
single arm shoulder press
single arm row
2 arm hammer curl (with KB)
2 arm overhead tri extension (with KB)
single arm snatch
KB forward lunge (KB held to chest with both arms)
alt chest press (with DBs) and bicycle legs
pullovers (with single DB) and leg raise
KB squat (KB held to chest with both arms)
Around the World (aka "Slingshots")
=10 reps of each exercise (save for windmill (5 each side) and lunge (5 each leg)) done back-to-back in for one "circuit"; 1-2 minute rest between circuits; 2 total circuits
Marvellous!! My mojo is well and truly on it's way back. I'm once again feeling good (as opposed to "flat") and looking forward to my workouts. I'm not sure if my feeling rubbish was down to my cold, not getting enough sleep, my body adapting and adjusting to the new programme or something else entirely and quite frankly, now that I'm feeling SO much better (I cannot explain how much better I'm feeling!!!), I can't say I really care why I felt like I did, apart maybe knowing how to (try) to avoid feeling that way again (if at all possible!).
I hemmed and hawed a bit this morning about whether to do the KBs before or after the bike, but I finally decided to do them after the bike (the bike being the priority session, hence my decision to put it first). I've read various things that doing weights/resistance work before cardio can have positive effects in terms of fat burning (idea being that your body uses up it's glycogen stores doing the weights/resistance work, meaning it has to turn to your bodies fat stores for the energy it needs to do the cardio), but I've also read that doing resistance work first can mean that your muscles will be fatigued when it comes to doing the cardio, meaning you may not have the necessary strength/energy to put in a good session. I suppose it's like so many things fitness (and life?) related, there really is no simple answer or "TINSA" (with thanks to my 12th grade geography for that bon mot!). Probably fair to say it depends on what your goals and objectives are; the whole "priority" thing. If I wanted to focus on muscle development and strength (such that resistance work was the priority), it would probably make sense to do the resistance work first, if only to make sure I was "fresh" and had enough time to get it all done. If however, my focus is on getting stronger, fitter and faster on the bike, it would seem to make sense to do the bike first; once again meaning I'd be fresh and have sufficient to get the bike (my priority) done. That said, what do I do if I want to get fitter and faster on the bike and look mega buff in my bikini? Probably worry less about whether to do bike or weights first and more time on how many chocolate digestives I stuff down my gob!
Today's bike wasn't terribly tough, but certainly enough to get me good and sweaty. 90 mins went by relatively quickly - courtesy of the new Chemical Brothers CD ("Further") and the latest issue of Heat magazine. To those people that say you're not working hard enough on the bike if you can read a magazine, I'd say that although that may very well be true in a great many instances, it is certainly not always the case (and most certainly not in mine)!
I quite enjoyed the KB circuit which I've based largely on a programme in "Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball and Other Sports" by David Bellomo - yet another Amazon acquired fitness book (I would highly recommend this book as a way to incorporate KB training into your programme in a way that recognises your KB training as being supplemental to your "real sport" (i.e. you're doing KBs to improve your performance in your chosen sport or activity)). Unfortunately, having decided to do KBs after my bike session, I ran out of time to do the final circuit (each circuit taking in the region of 8-10minutes); the "day job" can most definitely get in the way of training (though does pay the bills and buy the kit to do the sport)!
Although KBs are without a doubt a great bit of kit, I would strongly advise against just picking up a KB and "having a go" as it is far too easy to hurt yourself (your back being probably the most likely candidate for injury, followed closely by knees (i.e. swinging KB into your knee)). At a minimum try to find a local class or appropriately certified instructor (i.e. actually certified in KBs, not "just" a PT looking to lure more clients by jumping on the KB bandwagon (or is that actually the "BANKwagon"???)) to show you some of the exercises and give you some guidance as to proper technique. As to surfing the net for KB instruction (via the multitude of online videos), I'd hope it goes without saying that just because someone is using a KB in an online video, it doesn't mean that what they're doing (in terms of technique) is "correct". I think it's fair to say that while there are some reasonably good videos available in the www realm, there are also a fair few which are terrible (i.e. bad form, getting the names of exercises wrong - I recently watched a guy doing "snatches" which were actually "cleans" - a rather big difference!!). Bottom line, find a qualified instructor and get some instruction (whether one-on-one or in a class) - you, your back (and your knees) will be glad you did!
Wednesday 23 June 2010
Workout:
Run - 60mins
2 min walking warm up at 3.5mph on 1% incline
3x [1 mile (i.e. 1600m) repeats with 2min RBI walking recovery at 3.5mph] - all at 6.5+mph
10 mins hill walk - 10% incline at 3.5mph
15mins hill runs - 1 min "hills" followed by 1 min walking recovery @3.5% - still on "hill" (i.e. don't decrease incline) - increase incline at 30sec mark of recovery
0%
1%
2%
3%
4%
5%
6%
1 min cool down walk @3.5mph, 0% incline
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Forward lunge
Bicep Curl
10reps of each exercise done one after the other (i.e. as a circuit) for 3 circuits; 1-2 min rest between circuits - increasing weight for each circuit
5 reps of each exercise for 4th circuit (weight is the heaviest of the 4 circuits)
Swim: 25 min "splash about"
Some breast stroke, front crawl, side stroke and backstroke - crawl seemed better - probably on the basis of my being exhausted (and therefore relaxed) from my workout.
Another day, another workout and another day I'm feeling better. Following a bit of a chat with C last night about her training (which I note she has become decidedly secretive about!) it came out that she's running at 6.5mph as her "base" pace for her running, increasing her speed throughout her run. Hmmm. Don't misunderstand my "hmmmm", it's not that I in anyway question whether she is in fact training at this pace (I'm sure she is), it's more the realisation that she's using a faster base pace than me for her run training, which I'm TERRIFIED will result in her completing August's run faster then me. Don't get me wrong, I'm all for C doing better and improving her time (i.e. end of May Tri), but the key point is I'm talking about her improving on HER time, not MY time!!! I don't of course mean it in a nasty way, but I DO NOT want her beating me! No doubt stating what is now blindlingly obvious, but we, or at least I, am rather competitive (no doubt this is why she's keeping her training super top secret!). All kidding aside, knowing that C has been running faster than me provided me with shall we say "suitable motivation" to run harder today. Funny, but today's base pace didn't slip below 6.5mph….wonder why that would be. Best I keep it up (and increase it)…and make sure C has more than her fair share of the nightly chocolate digestives!
Thursday 24 June 2010
Workout:
Bike: 120 mins, EM, L12 - approx 55 km
A nice way to start the day, a good, but not terribly tough workout.
Friday 25 June 2010
Workout: No workout - the gym was closed!
Saturday 26 June 2010
Workout:
Bike: 90mins, EM, L12 - with a 5mile TT
5mile TT - 7:45 (pretty good! - if I say so myself!)
Run: Intervals
30second interval ("SI"):60 second recovery ("SR") @ 7.5mph
60 SI:60 SR @ 7.5mph
90 SI:60 SR @ 7.5mph
120SI:60SR @ 7.5mph
[30 SI:60 SR @ 8.5mph]x5
Walking cool down
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
10reps of each exercise done one after the other (1st circuit = 20kg; 2nd and 3rd=30kg (bi curl 20kg)
Sunday 27 June 2010
Workout:No workout - "disco damaged"
I woke up feeling ok; not great, but ok. As the day progressed I felt considerably worse. When I was younger I'd wake up feeling terrible but get better as the day went on. Now, I wake up feeling ok(ish) only to decline over the course of the day. Suffice it to say, I went to bed Sunday night feeling very rough - either the effects of my body trying to cope with the self-inflicted disco damage of Saturday night (which was at the time, a heck of a lot of fun!! - dance dance dance - and THIS TIME I didn't do my back in!!), or the various bits of crap I ate during the day - having convinced myself that eating the crap that I did would somehow make me feel better. Nope. Felt like crap and am positive I've gained weight.
Workout:
Swim: 30mins - continuous breast stroke
Run: 30mins, EM
1 min walking warm up @3.6mph
30mins run @6.1mph (9:50 mins per mile)
1 min walking cool down @3.6mph
Bike: 30mins, EM, L12 - 16ish Km
W/S: Complexes
Romanian deadlift
Bent over row
Shoulder press
Squat
Trunk/bar rotation
Front lunge
Bicep curl
10reps of each exercise done one after the other (i.e. as a circuit); 1-2 min rest between circuits; 3 circuits in total
Woohoo! I think I'm back on track. I don't think I'd say I'm quite back to my "usual" self yet, but I'm feeling so SO much better than I was, and am most definitely headed in the right direction. I finally (!!) made it back into the pool after what I think is about 3 weeks (shame on me!). Initiallly I had the pool to myself, but about 5 or so minutes into my paddle "Bun Lady" joined me. I could be wrong, but am pretty sure she was less than thrilled to see me. Having not been in the pool for roughly 3 weeks will have meant she's likely had the pool to herself (i.e. she would have got the "good side" - meaning she hasn't had to naviate/avoid the ladder. But…having beaten Bun Lady (if only by 5 mins!) I got the good side, meaning she was relegated to ladder avoidance. I'm willing to bet she'll be in earlier tomorrow (despite the fact I'm not "scheduled" to swim again until Wednesday). Thankfully (for both me and Bun Lady) no sign of "Mr Swim Too Close".
I was pretty chilled about today's swim, seeing it more as a "get back into the pool and do whatever you want" session as opposed to a hard, focussed crawl session. I felt pretty comfortable, nice and relaxed and certainly not overtaxed or out of breath!
Today's run was an easy 30minute session. I took it quite easy, running at a 9:50mpm pace. Today's aim or objective was simply to get the run done; not worrying about running particularly hard or fast (no fear of that!!). I guess it's fair to say I'm currently more interested in getting myself back than settign any new benchmarks. With 10 weeks until the next race, I've got plenty of time to increase my pace, now; it's all about one foot in front of the other!
The bike was a little bit extra (i.e. not really part of my priority sessions for the day), not terribly hard, but got the legs moving and dealing (even if only to some extent) with cycling when fatigued (admittedly, I'll be running after cycling (as opposed to cyling after running - - unless I do a dualathon)), which I'm convinced simply MUST be good for my legs!
Tuesday 22 June 2010
Workout:
Bike: 90 mins, including 3x10min SSI with 6min RBI
10min warm up on L12
3x [10min SSI on L14 with 6min RBI on L12]
Remainder of 90 mins on L12
Approx: 45.33km
W/S: KBs (12KB and 8kg DBs)
Figure 8s
Windmill (with 8kg DB)
2 hand swing
single arm shoulder press
single arm row
2 arm hammer curl (with KB)
2 arm overhead tri extension (with KB)
single arm snatch
KB forward lunge (KB held to chest with both arms)
alt chest press (with DBs) and bicycle legs
pullovers (with single DB) and leg raise
KB squat (KB held to chest with both arms)
Around the World (aka "Slingshots")
=10 reps of each exercise (save for windmill (5 each side) and lunge (5 each leg)) done back-to-back in for one "circuit"; 1-2 minute rest between circuits; 2 total circuits
Marvellous!! My mojo is well and truly on it's way back. I'm once again feeling good (as opposed to "flat") and looking forward to my workouts. I'm not sure if my feeling rubbish was down to my cold, not getting enough sleep, my body adapting and adjusting to the new programme or something else entirely and quite frankly, now that I'm feeling SO much better (I cannot explain how much better I'm feeling!!!), I can't say I really care why I felt like I did, apart maybe knowing how to (try) to avoid feeling that way again (if at all possible!).
I hemmed and hawed a bit this morning about whether to do the KBs before or after the bike, but I finally decided to do them after the bike (the bike being the priority session, hence my decision to put it first). I've read various things that doing weights/resistance work before cardio can have positive effects in terms of fat burning (idea being that your body uses up it's glycogen stores doing the weights/resistance work, meaning it has to turn to your bodies fat stores for the energy it needs to do the cardio), but I've also read that doing resistance work first can mean that your muscles will be fatigued when it comes to doing the cardio, meaning you may not have the necessary strength/energy to put in a good session. I suppose it's like so many things fitness (and life?) related, there really is no simple answer or "TINSA" (with thanks to my 12th grade geography for that bon mot!). Probably fair to say it depends on what your goals and objectives are; the whole "priority" thing. If I wanted to focus on muscle development and strength (such that resistance work was the priority), it would probably make sense to do the resistance work first, if only to make sure I was "fresh" and had enough time to get it all done. If however, my focus is on getting stronger, fitter and faster on the bike, it would seem to make sense to do the bike first; once again meaning I'd be fresh and have sufficient to get the bike (my priority) done. That said, what do I do if I want to get fitter and faster on the bike and look mega buff in my bikini? Probably worry less about whether to do bike or weights first and more time on how many chocolate digestives I stuff down my gob!
Today's bike wasn't terribly tough, but certainly enough to get me good and sweaty. 90 mins went by relatively quickly - courtesy of the new Chemical Brothers CD ("Further") and the latest issue of Heat magazine. To those people that say you're not working hard enough on the bike if you can read a magazine, I'd say that although that may very well be true in a great many instances, it is certainly not always the case (and most certainly not in mine)!
I quite enjoyed the KB circuit which I've based largely on a programme in "Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball and Other Sports" by David Bellomo - yet another Amazon acquired fitness book (I would highly recommend this book as a way to incorporate KB training into your programme in a way that recognises your KB training as being supplemental to your "real sport" (i.e. you're doing KBs to improve your performance in your chosen sport or activity)). Unfortunately, having decided to do KBs after my bike session, I ran out of time to do the final circuit (each circuit taking in the region of 8-10minutes); the "day job" can most definitely get in the way of training (though does pay the bills and buy the kit to do the sport)!
Although KBs are without a doubt a great bit of kit, I would strongly advise against just picking up a KB and "having a go" as it is far too easy to hurt yourself (your back being probably the most likely candidate for injury, followed closely by knees (i.e. swinging KB into your knee)). At a minimum try to find a local class or appropriately certified instructor (i.e. actually certified in KBs, not "just" a PT looking to lure more clients by jumping on the KB bandwagon (or is that actually the "BANKwagon"???)) to show you some of the exercises and give you some guidance as to proper technique. As to surfing the net for KB instruction (via the multitude of online videos), I'd hope it goes without saying that just because someone is using a KB in an online video, it doesn't mean that what they're doing (in terms of technique) is "correct". I think it's fair to say that while there are some reasonably good videos available in the www realm, there are also a fair few which are terrible (i.e. bad form, getting the names of exercises wrong - I recently watched a guy doing "snatches" which were actually "cleans" - a rather big difference!!). Bottom line, find a qualified instructor and get some instruction (whether one-on-one or in a class) - you, your back (and your knees) will be glad you did!
Wednesday 23 June 2010
Workout:
Run - 60mins
2 min walking warm up at 3.5mph on 1% incline
3x [1 mile (i.e. 1600m) repeats with 2min RBI walking recovery at 3.5mph] - all at 6.5+mph
10 mins hill walk - 10% incline at 3.5mph
15mins hill runs - 1 min "hills" followed by 1 min walking recovery @3.5% - still on "hill" (i.e. don't decrease incline) - increase incline at 30sec mark of recovery
0%
1%
2%
3%
4%
5%
6%
1 min cool down walk @3.5mph, 0% incline
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Forward lunge
Bicep Curl
10reps of each exercise done one after the other (i.e. as a circuit) for 3 circuits; 1-2 min rest between circuits - increasing weight for each circuit
5 reps of each exercise for 4th circuit (weight is the heaviest of the 4 circuits)
Swim: 25 min "splash about"
Some breast stroke, front crawl, side stroke and backstroke - crawl seemed better - probably on the basis of my being exhausted (and therefore relaxed) from my workout.
Another day, another workout and another day I'm feeling better. Following a bit of a chat with C last night about her training (which I note she has become decidedly secretive about!) it came out that she's running at 6.5mph as her "base" pace for her running, increasing her speed throughout her run. Hmmm. Don't misunderstand my "hmmmm", it's not that I in anyway question whether she is in fact training at this pace (I'm sure she is), it's more the realisation that she's using a faster base pace than me for her run training, which I'm TERRIFIED will result in her completing August's run faster then me. Don't get me wrong, I'm all for C doing better and improving her time (i.e. end of May Tri), but the key point is I'm talking about her improving on HER time, not MY time!!! I don't of course mean it in a nasty way, but I DO NOT want her beating me! No doubt stating what is now blindlingly obvious, but we, or at least I, am rather competitive (no doubt this is why she's keeping her training super top secret!). All kidding aside, knowing that C has been running faster than me provided me with shall we say "suitable motivation" to run harder today. Funny, but today's base pace didn't slip below 6.5mph….wonder why that would be. Best I keep it up (and increase it)…and make sure C has more than her fair share of the nightly chocolate digestives!
Thursday 24 June 2010
Workout:
Bike: 120 mins, EM, L12 - approx 55 km
A nice way to start the day, a good, but not terribly tough workout.
Friday 25 June 2010
Workout: No workout - the gym was closed!
Saturday 26 June 2010
Workout:
Bike: 90mins, EM, L12 - with a 5mile TT
5mile TT - 7:45 (pretty good! - if I say so myself!)
Run: Intervals
30second interval ("SI"):60 second recovery ("SR") @ 7.5mph
60 SI:60 SR @ 7.5mph
90 SI:60 SR @ 7.5mph
120SI:60SR @ 7.5mph
[30 SI:60 SR @ 8.5mph]x5
Walking cool down
W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
10reps of each exercise done one after the other (1st circuit = 20kg; 2nd and 3rd=30kg (bi curl 20kg)
Sunday 27 June 2010
Workout:No workout - "disco damaged"
I woke up feeling ok; not great, but ok. As the day progressed I felt considerably worse. When I was younger I'd wake up feeling terrible but get better as the day went on. Now, I wake up feeling ok(ish) only to decline over the course of the day. Suffice it to say, I went to bed Sunday night feeling very rough - either the effects of my body trying to cope with the self-inflicted disco damage of Saturday night (which was at the time, a heck of a lot of fun!! - dance dance dance - and THIS TIME I didn't do my back in!!), or the various bits of crap I ate during the day - having convinced myself that eating the crap that I did would somehow make me feel better. Nope. Felt like crap and am positive I've gained weight.
Monday 21 June 2010
TWTW: 14 - 20 June 2010
Monday 14 June 2010
Workout:
Bike: 60mins, EM
60mins, EM L12/13/14 - approx 30km
Row: 10mins - L9 - 2430meters
Although my scratchy throat is feeling a bit better, it seems now to have moved to my head; my nose now alternating between being blocked and runny. Notwithstanding my nose and slight cough (which I guess amounts to a "cold") I went to the gym, albeit an hour later (due more to being immersed in the book I was reading than my "cold". As usual, I felt better having worked up a bit of a sweat, my head clearing a bit as a result of the exertion. I'm enjoying the rowing, convinced it's going to get me even fitter and fingers crossed, haven't noticed any negative impact in relation to my back.
Despite taking yesterday as a "rest day", I don't know that I'd say I felt any stronger or more rested than usual - suppose my coughing and spluttering throughout the night sort of put paid to any deep, regenerative sleep.
Today's priority session was supposed to be a run session, but given my cold, and the gutload from yesterday's huge dinner, I switched it up for a bike session, though I suppose it wasn't terribly focused, more a "get something done" type sessions than anything particularly focused - I'd like to think the adage "something is better than nothing" applies to Tri training too!
Tuesday 15 June 2010
Workout:
Bike: 60mins, EM L12/13
W/S:
Squat
Bent over row
Romanian Deadlift
Shoulder press
Max squat/RDL&DL=50Kg
Bench press
Bike: 10mins, hard effort L12
Feeling REALLY flat. I'm getting really frustrated; I still have the blasted scratchy throat and it seems to have moved to my sinuses - grrrrrrr! I don't feel like training but yet I am (no doubt fearful that I'm either going to get horribly unfit by missing a session, or gain 15 (or more!) pounds overnight!!). Maybe I need some time off? Maybe it's just my body trying to get used to the new programme? Maybe, maybe maybe...
Wednesday 16 June 2010
Workout: Nada - home sick
Thursday 17 June 2010
Workout:
Can't remember. Anything? I'm really not sure!
Friday 18 June 2010
Workout:
W/S:
Power cleans
Squats
DB bench press
Leg press (100s)
Cable deadlift and row
Bicep curls
Leg curls
Calf press (100s)
Shoulder press
Bike: 30mins, EM, L11/12
KBs - various exercises with the 12kg KB
Bike: 6 mins (started on the bike, but then felt like doing some sprints on the 'mill)
Run: 15mins total
30sec sprint (8-9.7mph) with 30-60 sec walking (at 3.5mph) recovery - repeat for total time
I continue to feel flat and frustrated. I'm working hard, but don't feel like I'm making any progress. Is this normal? Am I overdoing it? What to do, what to do….(apart from the all too obvious gorging on Ben & Jerry's and chocolate digestives…)
Saturday 19 June 2010
Workout:
KBs - 30mins of various exercises;
3 circuits of exercises doing 10 reps each, using 8kg KBs (need to bring the 12KB next time)
Bike: 30mins, L11/12
Treadmill walk: 15mins total time
5 mins at 2.0% incline at 3.7mph with rucksack containing 8kg KB
10mins at 7.0% at 5.7kmh
KBs - 20-30mins
And the flatness continues….now supplemented with what can only be called a shi$ lousy mood. Oh joy.
Sunday 20 June 2010
Workout:
Bike: 90 mins (2x45min sessions)
1x 45 mins - L12; averaging 34kmh!
1x 45 mins - L12; averaging 35 kmh!!
Hmmm…maybe I am making some progress? I felt a great deal stronger on the bike today, though I'm not 100% sure why. Maybe it was the 3 cups of coffee I had before hitting the gym (was reading on the sofa before going to the gym "late" (i.e. 11:30am); maybe it was the bit of toasted bagutte I had (i.e. some carbs before working out?). I'm not entirely sure, but am pleased to say my mood is significantly better than it was yesterday (though in fairness, it really wouldn't take much for it to be "better"!!) and I might even be feeling slightly less "flat"! Here's to getting back to being my usual, gung-ho, training-mad self!
Workout:
Bike: 60mins, EM
60mins, EM L12/13/14 - approx 30km
Row: 10mins - L9 - 2430meters
Although my scratchy throat is feeling a bit better, it seems now to have moved to my head; my nose now alternating between being blocked and runny. Notwithstanding my nose and slight cough (which I guess amounts to a "cold") I went to the gym, albeit an hour later (due more to being immersed in the book I was reading than my "cold". As usual, I felt better having worked up a bit of a sweat, my head clearing a bit as a result of the exertion. I'm enjoying the rowing, convinced it's going to get me even fitter and fingers crossed, haven't noticed any negative impact in relation to my back.
Despite taking yesterday as a "rest day", I don't know that I'd say I felt any stronger or more rested than usual - suppose my coughing and spluttering throughout the night sort of put paid to any deep, regenerative sleep.
Today's priority session was supposed to be a run session, but given my cold, and the gutload from yesterday's huge dinner, I switched it up for a bike session, though I suppose it wasn't terribly focused, more a "get something done" type sessions than anything particularly focused - I'd like to think the adage "something is better than nothing" applies to Tri training too!
Tuesday 15 June 2010
Workout:
Bike: 60mins, EM L12/13
W/S:
Squat
Bent over row
Romanian Deadlift
Shoulder press
Max squat/RDL&DL=50Kg
Bench press
Bike: 10mins, hard effort L12
Feeling REALLY flat. I'm getting really frustrated; I still have the blasted scratchy throat and it seems to have moved to my sinuses - grrrrrrr! I don't feel like training but yet I am (no doubt fearful that I'm either going to get horribly unfit by missing a session, or gain 15 (or more!) pounds overnight!!). Maybe I need some time off? Maybe it's just my body trying to get used to the new programme? Maybe, maybe maybe...
Wednesday 16 June 2010
Workout: Nada - home sick
Thursday 17 June 2010
Workout:
Can't remember. Anything? I'm really not sure!
Friday 18 June 2010
Workout:
W/S:
Power cleans
Squats
DB bench press
Leg press (100s)
Cable deadlift and row
Bicep curls
Leg curls
Calf press (100s)
Shoulder press
Bike: 30mins, EM, L11/12
KBs - various exercises with the 12kg KB
Bike: 6 mins (started on the bike, but then felt like doing some sprints on the 'mill)
Run: 15mins total
30sec sprint (8-9.7mph) with 30-60 sec walking (at 3.5mph) recovery - repeat for total time
I continue to feel flat and frustrated. I'm working hard, but don't feel like I'm making any progress. Is this normal? Am I overdoing it? What to do, what to do….(apart from the all too obvious gorging on Ben & Jerry's and chocolate digestives…)
Saturday 19 June 2010
Workout:
KBs - 30mins of various exercises;
3 circuits of exercises doing 10 reps each, using 8kg KBs (need to bring the 12KB next time)
Bike: 30mins, L11/12
Treadmill walk: 15mins total time
5 mins at 2.0% incline at 3.7mph with rucksack containing 8kg KB
10mins at 7.0% at 5.7kmh
KBs - 20-30mins
And the flatness continues….now supplemented with what can only be called a shi$ lousy mood. Oh joy.
Sunday 20 June 2010
Workout:
Bike: 90 mins (2x45min sessions)
1x 45 mins - L12; averaging 34kmh!
1x 45 mins - L12; averaging 35 kmh!!
Hmmm…maybe I am making some progress? I felt a great deal stronger on the bike today, though I'm not 100% sure why. Maybe it was the 3 cups of coffee I had before hitting the gym (was reading on the sofa before going to the gym "late" (i.e. 11:30am); maybe it was the bit of toasted bagutte I had (i.e. some carbs before working out?). I'm not entirely sure, but am pleased to say my mood is significantly better than it was yesterday (though in fairness, it really wouldn't take much for it to be "better"!!) and I might even be feeling slightly less "flat"! Here's to getting back to being my usual, gung-ho, training-mad self!
Sunday 6 June 2010
TWTW: 7 - 13 June 2010
Monday 7 June 2010
Workout:
Bike: 60 mins - easy miles ("EM") L12, steady state EM; approx 32km
Run: 40mins E pace (9:20-9:50mins per mile), 1.0% incline
5 min walking warm up @3.5mph
30 mins @6.1-6.3mph (9:50-9:30mins per mile);
last 2 mins at 7.0mph 5 mins walking cool down @3.5mph
Treadmill Walk: 10mins @5.5kmh with 1.0% incline
Today's session felt surprisingly good. I was a bit apprehensive to start (i.e. thinking I would be exhausted, pushed too hard, etc.), but quickly found myself thinking "this isn't too bad". I was definitley pushing harder on the bike than I have before when doing "easy miles", I managed L12 for the duration of the 60mins, with an average speed over 30kmh. Moving from the bike to run was ok, I didn't really feel the "jelly legs" so often referred to, maybe I wasn't pushing hard enough on the bike, or maybe it was the 5min walking warm up that helped to get my legs fit to run? Don't really know.
I realise it's only day one of my "new programme", but already I feel like I'm making improvements and on my way to better results! Maybe not quite an age group win (well at least not until I'm a whole lot older and my age group has far far fewer super fast competitors!), but better than before, which, in my books, is good!
[8 min SS interval; L16 with 5 min recovery L12] x3
[8 min SS interval; L15 with 5 min recovery L12] x3
Remainder of 90mins, EM on L12
Single leg press - [15kgx15 reps] x5 sets
Chin ups ("CU")
Body weight ("BW") CU - x4
Assisted chin ups ("ACU") with 5kg x5
ACU with 12kg x6
ACU with 19kg x8
Pull ups ("PU")
Assisted PU ("APU") with 12kg x 2
APU with 19kg x 5
APU with 26kg x 5
Oops, it seems I didn't make it to the pool (again!). Guess it's true what they say about people spending the least amount of time doing the discipline they like the least. Don't get me wrong, it's not that I don't like swimming, it's just that I seem to prefer swimming more in the "cooling off from baking myself in the sun while sipping cocktails" way than in the first bit of a triathlon sort of way. That said, from looking at the times of the people finishing significantly higher than me in my age group, it's blindingly obvious that they are MUCH better at the swim (not to mention the bike and run…). I could of course be wrong, but because so many people seem to be weakest at the swim, it would seem that if you can do really well (or at least significantly better than I HAVE done…(so far...) in the swim, you put yourself "ahead" in terms of a better overall time - adding to it with a strong bike and run.
So…I suppose it would make sense for me to focus a lot more on improving my swim - heck, maybe even make it to a "big pool" to do lengths longer than that permitted in our "glorified bathtub"!
The bike session was good and most definitely tougher than what I've been doing. Hoping it pays the relevant dividends in terms of improved time on the bike (not to mention making my jeans fit better!). I hadn't really planned on doing weights today, but just sort of felt like frying my legs that little bit more, and there's just something about chin ups and pull ups! I don't know about you, but I find it so incredibly impressive to see people being able to do bodyweight pull ups. Not really too sure why (beyond them being great exercises), but I've decided I want to be able to do a "respectible" number of body weight chin ups and pull ups. With this in mind, I think I'll work on doing a few at the end of my other sessions. Not too sure it will add a great deal to my tri performance (though I suppose it could/might), but pretty sure it will help me LOOK better in a tri top….
Wednesday 9 June 2010
Workout:
Run: 60ish mins (think maybe it was a bit more; the below is my best recollection of what was a pretty intense session)
5 min walking warm up @3.5mph 5 min jogging warm up @6.1mph
Speed Intervals
A. Increasing Time
30 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
90 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
2mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
2.5 mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
3 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph
3.5 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph
4.0 mins @7.1mph (8:27mins per mile) with 2 min RBI at 3.5mph
B. Increasing Speed
60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
60 sec @7.5mph with 1 min RBI at 3.5mph
60 sec @8.0mph with 1 min RBI at 3.5mph
30 sec @8.5mph with 1 min RBI at 3.5mph
30 sec @9.0mph with 1 min RBI at 3.5mph
30 sec @9.5mph with 1.5 min RBI at 3.5mph
30 sec @10.0mph with 1 min RBI at 3.5mph
5min jogging cool down @6.1mph
W/S:
Single leg squat
Stability ball press up
Bulgarian split squat
Horizontal cable (using straight bar) row
Overhead squat (using weight plate over head)
Single arm snatch
DB curl and press
Pull Ups
BWx1; APU (2.5kg-26kg weight assist)
Despite feeling (maybe) a teensy bit tired this morning, I cracked on with my planned run (think it was the new trainers that gave me that extra little nudge to the gym...any excuse for new trainers!!). I'm not entirely sure why, but I did the intervals above instead of the 3x1mile repeats at 8:30min per mile I was "supposed" to do; maybe I'll give the 8:30 miles on Friday. I'd like to think that doing some intervals is better than doing no intervals. That said, I suppose I should be focusing more on extended intervals (as opposed to 30 second intervals), which I would think will be more beneficial come race day (though the 30 second sprints will be useful for running to catch the bus that always seems to start accelerating as I approach...).
Today's weights (save for the pull ups which are on my "must do" list) were based on some stuff I pulled from one of the Carmichael books I got yesterday from one of C's workmates (another great big thanks to said workmate!!). Although I quite enjoyed them, I think they took quite a bit out of me, and as C's workmate (and several authors) have said, it's probably not a great idea to focus too much on weights "during the season" as it may interfere with my recovery and speed (two things I am most definitely not looking to interfere with!!). But then again, some other "authorities" suggest that doing 1 or 2 weights sessions a week can be really beneficial. What to do, what to do?? Given I'm looking to drop of my "surplus" muscle, maybe it makes sense to give them a rest for a while - say 2 weeks and see how I get on. That said, I'm sticking with the pull ups!
Thursday 10 June 2010
Workout:
Bike: 85 mins
10 min warm up - L10-12
A. Steady State Intervals ("SSI")
5x [8:5 SSI - i.e. 8mins hard (L15-16) with 5min recovery (L10)]
B. Sprint Intervals ("SI")
2x [1:1 SI - i.e. 1 min sprint (L13-14) with 1min recovery (L10)]
2x [30sec:30sec - 30 sec sprint with 30 sec recovery]
A pretty tough session if the sweat puddles under the bike were anything to go by! That said, todays session was shorter than most of my sessions. I'm not entirely convinced, but I might just be coming 'round to the idea (and benefits of) doing a slightly shorter, but more intense session. I'm sure I'll still do some longer sessions, but maybe (just maybe) I don't need to spend as long as I've been spending in the gym? Hmm…
Friday 11 June 2010
Workout:
Run: 60mins
10 min warm up - 5 mins walking @3.5mph; 5 mins jogging at 6.1mph (9:50 min per mile pace "mpm")
6x [1000m repeats with 1 min RBI @3.5mph]
1st - @6.7 (8:57 mpm)
2nd - @6.7 (approx 8:57 mpm)
3rd - @6.7 (approx 8:57 mpm)
4th - @6.7 (approx 8:57 mpm)
5th- @6.7 (approx 8:57 mpm)
6th - @7.0+ - the end was in sight so I really went for it!
W/S:
PUs/APUs
BWx1, adding one plate and increasing by one rep, up to 10 reps
Leg Press - 3x20 reps
CUs/ACUs
starting with top weight (i.e. most assistance) in PU pyramid, work down the pyramid - i.e. 10reps, decrease weight, 9 reps, etc. to 1 (or as low as you can go!)
Leg Press - "burnout" - 40reps (35kg), 15 second pause, then 10 more reps! DB bench press - 1x25reps
Whew! A really good (if rather difficult!) session. Quite "enjoyed" (in the sense I felt like I was really working and accomplishing something) the run, but goofed on the first work interval, running a mile (i.e. 1600m) instead of 1km, it was only when I was trying to figure out how I would manage to get all the intervals and recovery done in 60 minutes that it occurred to me that a mile is significantly longer than a KM (1600m vs 1000m!!)! Good thing I'm not the one setting out the run or bike course anywhere!!
I'd like to think I'm getting faster and stronger on the run, but am not really too sure. I suppose (1) it's only week two of the "new programme" and (2) I'll only know for sure come race day!
Pull ups, chin ups, leg press and bench press - just a bit of extra fun for the day; hadn't really planned on it (save for the PUs and CUs), but….
Saturday 12 June 2010
Workout:
Bike: 120 mins - EM
120 mins EM, L12/13
Rowing: 10 mins
L10 - 5mins - reasonably hard effort, but not crazy, full out effort
1 min rest/recovery
L9 - 5 mins - same effort as above
CUs/ACUs - assorted (i.e. BW and increasing assistance)
The weekend! I woke up with a slightly scratchy throat, but otherwise felt fine (i.e. no coughing, or stuffy, blocked up head) so think it's just a one-off, not that I'm coming down with anything. Today's session wasn't particularly challening, but I'd like to think it was still a good session. From the various things I've been reading, I'm increasingly convinced that it's important to take it a bit easier sometimes, not to always go full throttle in the gym, to the point of feeling like you're going to collapse - that sometimes it's a good idea to have a more relaxed session - still being active, but not bust-a-gut type active. Maybe I'm just trying to find a justification for cutting back and doing a bit less (get lazy?), or maybe I'm opening my mind to training in a different way?
No real reason for adding rowing to my session today other than just feeling like it, mixing it up a bit. It really is a great exercise, and purportedly one of the best for increasing your cardiovascular fitness (not to mention getting lean!), so it's got to be a good thing. Think I might work a few rowing sessions into my workouts next week and see how I get on (previously I've found that it can aggravate my back a bit).
Sunday 13 June 2010
Workout: "Rest Day"
Hard to believe (to those that know me and my gym obsession...), but I actually took the day off! My throat continues to feel "scratchy" and now my head is feeling slightly congested, my nose slightly stuffy. Unless the guilt gets to me later (which I'm thinking it wont...), I think I'm just going to spend the day resting, relaxing and eating plenty of crap on the sofa! No doubt I'll wind up beating myself up tomorrow morning when I jump on the scale, but hey, a bit of crap every once in a while is good for the soul - if not the butt and thighs...
Workout:
Bike: 60 mins - easy miles ("EM") L12, steady state EM; approx 32km
Run: 40mins E pace (9:20-9:50mins per mile), 1.0% incline
5 min walking warm up @3.5mph
30 mins @6.1-6.3mph (9:50-9:30mins per mile);
last 2 mins at 7.0mph 5 mins walking cool down @3.5mph
Treadmill Walk: 10mins @5.5kmh with 1.0% incline
Today's session felt surprisingly good. I was a bit apprehensive to start (i.e. thinking I would be exhausted, pushed too hard, etc.), but quickly found myself thinking "this isn't too bad". I was definitley pushing harder on the bike than I have before when doing "easy miles", I managed L12 for the duration of the 60mins, with an average speed over 30kmh. Moving from the bike to run was ok, I didn't really feel the "jelly legs" so often referred to, maybe I wasn't pushing hard enough on the bike, or maybe it was the 5min walking warm up that helped to get my legs fit to run? Don't really know.
I realise it's only day one of my "new programme", but already I feel like I'm making improvements and on my way to better results! Maybe not quite an age group win (well at least not until I'm a whole lot older and my age group has far far fewer super fast competitors!), but better than before, which, in my books, is good!
Tuesday 8 June 2010
Workout:
Bike: 90 mins - EM - 6x[8min SS with 5min RBI]
[8 min SS interval; L16 with 5 min recovery L12] x3
[8 min SS interval; L15 with 5 min recovery L12] x3
Remainder of 90mins, EM on L12
Treadmill Walk: 10mins, 5% incline @ 3.5-3.8mph
W/S:Single leg press - [15kgx15 reps] x5 sets
Chin ups ("CU")
Body weight ("BW") CU - x4
Assisted chin ups ("ACU") with 5kg x5
ACU with 12kg x6
ACU with 19kg x8
Pull ups ("PU")
Assisted PU ("APU") with 12kg x 2
APU with 19kg x 5
APU with 26kg x 5
Oops, it seems I didn't make it to the pool (again!). Guess it's true what they say about people spending the least amount of time doing the discipline they like the least. Don't get me wrong, it's not that I don't like swimming, it's just that I seem to prefer swimming more in the "cooling off from baking myself in the sun while sipping cocktails" way than in the first bit of a triathlon sort of way. That said, from looking at the times of the people finishing significantly higher than me in my age group, it's blindingly obvious that they are MUCH better at the swim (not to mention the bike and run…). I could of course be wrong, but because so many people seem to be weakest at the swim, it would seem that if you can do really well (or at least significantly better than I HAVE done…(so far...) in the swim, you put yourself "ahead" in terms of a better overall time - adding to it with a strong bike and run.
So…I suppose it would make sense for me to focus a lot more on improving my swim - heck, maybe even make it to a "big pool" to do lengths longer than that permitted in our "glorified bathtub"!
The bike session was good and most definitely tougher than what I've been doing. Hoping it pays the relevant dividends in terms of improved time on the bike (not to mention making my jeans fit better!). I hadn't really planned on doing weights today, but just sort of felt like frying my legs that little bit more, and there's just something about chin ups and pull ups! I don't know about you, but I find it so incredibly impressive to see people being able to do bodyweight pull ups. Not really too sure why (beyond them being great exercises), but I've decided I want to be able to do a "respectible" number of body weight chin ups and pull ups. With this in mind, I think I'll work on doing a few at the end of my other sessions. Not too sure it will add a great deal to my tri performance (though I suppose it could/might), but pretty sure it will help me LOOK better in a tri top….
Wednesday 9 June 2010
Workout:
Run: 60ish mins (think maybe it was a bit more; the below is my best recollection of what was a pretty intense session)
5 min walking warm up @3.5mph 5 min jogging warm up @6.1mph
Speed Intervals
A. Increasing Time
30 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
90 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
2mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
2.5 mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
3 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph
3.5 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph
4.0 mins @7.1mph (8:27mins per mile) with 2 min RBI at 3.5mph
B. Increasing Speed
60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph
60 sec @7.5mph with 1 min RBI at 3.5mph
60 sec @8.0mph with 1 min RBI at 3.5mph
30 sec @8.5mph with 1 min RBI at 3.5mph
30 sec @9.0mph with 1 min RBI at 3.5mph
30 sec @9.5mph with 1.5 min RBI at 3.5mph
30 sec @10.0mph with 1 min RBI at 3.5mph
5min jogging cool down @6.1mph
W/S:
Single leg squat
Stability ball press up
Bulgarian split squat
Horizontal cable (using straight bar) row
Overhead squat (using weight plate over head)
Single arm snatch
DB curl and press
Pull Ups
BWx1; APU (2.5kg-26kg weight assist)
Despite feeling (maybe) a teensy bit tired this morning, I cracked on with my planned run (think it was the new trainers that gave me that extra little nudge to the gym...any excuse for new trainers!!). I'm not entirely sure why, but I did the intervals above instead of the 3x1mile repeats at 8:30min per mile I was "supposed" to do; maybe I'll give the 8:30 miles on Friday. I'd like to think that doing some intervals is better than doing no intervals. That said, I suppose I should be focusing more on extended intervals (as opposed to 30 second intervals), which I would think will be more beneficial come race day (though the 30 second sprints will be useful for running to catch the bus that always seems to start accelerating as I approach...).
Today's weights (save for the pull ups which are on my "must do" list) were based on some stuff I pulled from one of the Carmichael books I got yesterday from one of C's workmates (another great big thanks to said workmate!!). Although I quite enjoyed them, I think they took quite a bit out of me, and as C's workmate (and several authors) have said, it's probably not a great idea to focus too much on weights "during the season" as it may interfere with my recovery and speed (two things I am most definitely not looking to interfere with!!). But then again, some other "authorities" suggest that doing 1 or 2 weights sessions a week can be really beneficial. What to do, what to do?? Given I'm looking to drop of my "surplus" muscle, maybe it makes sense to give them a rest for a while - say 2 weeks and see how I get on. That said, I'm sticking with the pull ups!
Thursday 10 June 2010
Workout:
Bike: 85 mins
10 min warm up - L10-12
A. Steady State Intervals ("SSI")
5x [8:5 SSI - i.e. 8mins hard (L15-16) with 5min recovery (L10)]
B. Sprint Intervals ("SI")
2x [1:1 SI - i.e. 1 min sprint (L13-14) with 1min recovery (L10)]
2x [30sec:30sec - 30 sec sprint with 30 sec recovery]
A pretty tough session if the sweat puddles under the bike were anything to go by! That said, todays session was shorter than most of my sessions. I'm not entirely convinced, but I might just be coming 'round to the idea (and benefits of) doing a slightly shorter, but more intense session. I'm sure I'll still do some longer sessions, but maybe (just maybe) I don't need to spend as long as I've been spending in the gym? Hmm…
Friday 11 June 2010
Workout:
Run: 60mins
10 min warm up - 5 mins walking @3.5mph; 5 mins jogging at 6.1mph (9:50 min per mile pace "mpm")
6x [1000m repeats with 1 min RBI @3.5mph]
1st - @6.7 (8:57 mpm)
2nd - @6.7 (approx 8:57 mpm)
3rd - @6.7 (approx 8:57 mpm)
4th - @6.7 (approx 8:57 mpm)
5th- @6.7 (approx 8:57 mpm)
6th - @7.0+ - the end was in sight so I really went for it!
W/S:
PUs/APUs
BWx1, adding one plate and increasing by one rep, up to 10 reps
Leg Press - 3x20 reps
CUs/ACUs
starting with top weight (i.e. most assistance) in PU pyramid, work down the pyramid - i.e. 10reps, decrease weight, 9 reps, etc. to 1 (or as low as you can go!)
Leg Press - "burnout" - 40reps (35kg), 15 second pause, then 10 more reps! DB bench press - 1x25reps
Whew! A really good (if rather difficult!) session. Quite "enjoyed" (in the sense I felt like I was really working and accomplishing something) the run, but goofed on the first work interval, running a mile (i.e. 1600m) instead of 1km, it was only when I was trying to figure out how I would manage to get all the intervals and recovery done in 60 minutes that it occurred to me that a mile is significantly longer than a KM (1600m vs 1000m!!)! Good thing I'm not the one setting out the run or bike course anywhere!!
I'd like to think I'm getting faster and stronger on the run, but am not really too sure. I suppose (1) it's only week two of the "new programme" and (2) I'll only know for sure come race day!
Pull ups, chin ups, leg press and bench press - just a bit of extra fun for the day; hadn't really planned on it (save for the PUs and CUs), but….
Saturday 12 June 2010
Workout:
Bike: 120 mins - EM
120 mins EM, L12/13
Rowing: 10 mins
L10 - 5mins - reasonably hard effort, but not crazy, full out effort
1 min rest/recovery
L9 - 5 mins - same effort as above
CUs/ACUs - assorted (i.e. BW and increasing assistance)
The weekend! I woke up with a slightly scratchy throat, but otherwise felt fine (i.e. no coughing, or stuffy, blocked up head) so think it's just a one-off, not that I'm coming down with anything. Today's session wasn't particularly challening, but I'd like to think it was still a good session. From the various things I've been reading, I'm increasingly convinced that it's important to take it a bit easier sometimes, not to always go full throttle in the gym, to the point of feeling like you're going to collapse - that sometimes it's a good idea to have a more relaxed session - still being active, but not bust-a-gut type active. Maybe I'm just trying to find a justification for cutting back and doing a bit less (get lazy?), or maybe I'm opening my mind to training in a different way?
No real reason for adding rowing to my session today other than just feeling like it, mixing it up a bit. It really is a great exercise, and purportedly one of the best for increasing your cardiovascular fitness (not to mention getting lean!), so it's got to be a good thing. Think I might work a few rowing sessions into my workouts next week and see how I get on (previously I've found that it can aggravate my back a bit).
Sunday 13 June 2010
Workout: "Rest Day"
Hard to believe (to those that know me and my gym obsession...), but I actually took the day off! My throat continues to feel "scratchy" and now my head is feeling slightly congested, my nose slightly stuffy. Unless the guilt gets to me later (which I'm thinking it wont...), I think I'm just going to spend the day resting, relaxing and eating plenty of crap on the sofa! No doubt I'll wind up beating myself up tomorrow morning when I jump on the scale, but hey, a bit of crap every once in a while is good for the soul - if not the butt and thighs...
Saturday 5 June 2010
The week that was ("TWTW"): 31 May - 6 June 2010
Monday 31 May 2010
Workout: RACE DAY! - Thames Turbo Race #3
Swim - 13:41 (45th in age group)
Bike - 44:43 (14th in age group)
Run - 28:51 (36th in age group)
Total - 1:27:15
Second tri done and dusted. Thankfully I managed to go faster than last time, improved my swim and T1 transition (despite doing only the first 2 lengths as crawl before once again (!?$%@!) switching to breast stroke), a bit slower on the bike (it didn't feel like a good bike when I was out on the course) but a bit faster on the run T2 transition.
All in, I improved my time by about a minute 30 seconds - not a great deal, but I did manage to improve, so I suppose I'm happy. Not quite the 5 minute improvement I was looking (not to mention hoping) for, but maybe that wasn't entirely realistic? Not sure. C also improved her time, and is now getting far too close for comfort - I most definitely need to get faster (or hope she slows down! (which of course I wouldn't wish for...))! What amazes me is that she doesn't train nearly as much as I do, yet STILL manages to post some reasonable times - maybe it's her considerably greater time spent "resting and recovering" (read "time under the duvet")!? It does make me wonder if maybe I do too much training, such that my body is in an almost constant state of trying to repair and get stronger, only for me to crack on with the next session before my body has had sufficient time to fully recover. Sort of dancing on the edge of the "overtraining cliff" - if not hanging by my finger tips!
With the possiblility that I'm overtraining in mind, I'm going to try a slightly different approach to my training over the coming weeks. I've got 13 weeks until Thames Turbo Race #4 (which it looks like we'll now be able to go to! Yahoo yippee!) which is more than enough time to try a new programme, see what sort of changes I note (whether good or bad) and if bad, regroup and refocus. My plan is to try a slightly modified approach to training for the next month or so, giving myself ample time to switch it up if I'm not happy with the direction the new programme is taking me. Given improving my overall time by 5 minutes is probably a tad on the ambitious side (nothing wrong with ambition, but I don't want to set myself up for disappointment either!), my current thinking (which of course is subject to further revision) is to try to go sub 1:25 - so roughly another 2 minute improvement; think that should be more than doable (assuming no major technical/mechanical problems on race day of course). In terms of "takeaways" from this race, I'd say:
(1) push but don't push too hard in the swim;
(2) keep calm in T1 but get on with it - not the time to chit chat/dilly dally;
(3) work on pushing harder on the bike; consider more aero time;
(4) keep the cadence up on the run; and
(5) try not to eat 12 chocolate digestives the day before race day - hardly an ideal way to "carb load"!
Tuesday 1 June 2010
Workout:
Swim: 45 mins
Steady state breast stoke - just trying to loosen everything up and relax (not to mention burn off some of the crap I ate after yesterday's race!!)
Run: (trying new programme for first time)
5min walking warm up at 3.5mph, 1% incline
5min warm up jog at 6.0mph - - feeling utterly exhausted so bailed on run to do a treadmill walk on an incline instead
Treadmill walk: 35 mins at 5.5-6.0kmh at 10-15% incline
W/S:
Leg press - 25kgx10; 35x10; 45x10; 55x10; 65x10; 75x10;
Calf press - 25kgx10; 35x10; 45x10
Leg extension - 15kgx10; 35kgx10; 45kgx10; 55kgx10
Once again, I'm utterly shattered (despite taking a 2 hour nap yesterday after the Tri). Maybe it's the margaritas, maybe it's the effort of yesterday, either way, I'm utterly cooked. The cake is not only overcooked, but burnt! That said, I thought a bit of a session in the gym was a good idea - in hindsight, maybe not my brightest idea. I wound up spending the rest of the day exhausted and cranky; opting to hit the hay at 8:30pm. Pretty sure this was my best decision of the day.
Wednesday 2 June 2010
Workout:
Run (once again trying the new running programme (although slightly modified to incorporate some training principles from another programme))
2 min walking warm up at 3.5mph, 1% incline (for all of run)
13mins @6.1mph (9:50mins per mile pace)
17mins @6.2mph (9:40 mins per mile pace)
Bike: 30 mins, steady state on Level 11
W/S: full body "Tri Weights"
3 total sets, broken into 1 set of 10 reps as "warm up", followed by 2 sets of 10 reps using increasing weight
1 - leg press
2 - lat pull down
3 - seated row
4 - leg extension
5 - chest press
6 - chest fly
7 - leg curls
8 - bicep curls
9 - tricep curls
10 - calf press
11 - DB lateral raise
12 - DB pullover
13 - shoulder press (using Olympic bar)
14 - bicep curls (using Olympic bar)
I'm feeling a great deal better today than I was yesterday; guessing the extra sleep has helped enormously. The run felt pretty good, and I think "easier" now that I'm trying to keep track of my cadence. I'm generally counting 45 foot strikes in 15 seconds, so that puts me pretty much bang on 180. I'll be interested to see how paying attention goes/works when I'm running faster times (i.e. the tempo pace workouts I've got planned for later in the week). Really enjoyed doing the weights again, but hoping I don't see myself putting on lots of muscle. I know that women don't (generally speaking) have the physiology to gain the masses of muscle that guys can, but I also know that I'm a women that tends to put on muscle pretty easily. The plan I'm intending to follow calls for strength training twice a week. I'll give it a go for a few weeks/a month and see how I get on, if I start turning into a "Hulkette" the weights will most definitely have to change!
Thursday 3 June 2010
Workout:
Bike: 2 hours - easy (L11) steady state
S/W:
Pull ups
Body weight - x3
Assisted with 5kg x4
Assisted with 12kg x5
Assisted with 19kg x6
I'm continuing to feel better, and definitely more rested than Tuesday. That said, I'm feeling the effects of yesterday's weight session; in particular I'm rather sore in the chest and lats. Should have swam today, but just didn't feel like it. In hindsight I'm glad I didn't as "Mr Swim Too Close"(same clod who "created a lane a 3rd lane" weeks ago; fair to say he's up for the "BPINTA Award" (i.e. the biggest pain in the ass award) was already in the pool when I got to the gym (clearly my altercation with him last week caused him to set his alarm earlier). My weight is dropping a bit; very much hoping the consequences of what can only be described as a "feeding frenzy" following Monday's tri will be gone by the weekend. Although I'm very much enjoying my training, I'm also sort of "relieved" that the next scheduled event is roughly 12 weeks away (unless of course we find another event before then...) - time to back off a bit (even if only a little bit) before regrouping and focussing on improving and making some gains. I can't believe I'm actually thinking about backing off a bit...strange (for me) but true. I'd like to think a bit of regrouping and then I can REALLY push it in training....
Friday 4 June 2010
Workout:
Run: 60mins, 1% incline; a bit more than 9km
10 min warm up - 5 mins walking at 3.5mph and 5mins jogging at 6.1mph 6x 5minute repeats (because there was no way I'd be able to do the 3x8:30 min per mile mile repeats JD's programme called for!!)
5mins at 7.1mph with 2 minute walking recovery at 3.5mph
5mins at 7.0mph with 2 minute walking recovery at 3.5mph
5mins at 6.9mph with 2 minute walking recovery at 3.5mph
5mins at 6.8mph with 2 minute walking recovery at 3.5mph
5mins at 6.7mph with 2 minute walking recovery at 3.5mph
5mins at 6.6mph with 2 minute walking recovery at 3.5mph
W/S: full body "Tri Weights"
1 - leg press - 5x12reps
2 - lat pull down - 5x12reps
3 - chest press - 5x12 reps
4 - calf press - 5x12reps
5 - leg extension - 5x12reps
6 - seated row - 3x12reps
7 - chest fly - 3x12 reps
8 - shoulder press (using Olympic bar) - 2x12; 1x10reps
9 - bicep curls (using Olympic bar) - 2x12; 1x10reps
10 - tricep rope press down - 3x12reps
11 - dead lift - 3x12reps
Whew! A VERY tough session. I feel sort of bad that I wasn't able to do the mile repeats, but as soon as I started running what was supposed to be the first mile repeat at "T" pace (i.e. tempo pace), which in my case is 8:30 min per mile, it became pretty obvious that there was no way I'd be able to hang on for a full mile, let alone 3 repeats of a mile! So…I decided the best way forward was to try to incorporate the idea or training protocol to some extent, meaning I did 5 minute repeats, with a 2 minute walking recovery in between. As I wasn't running a full mile, I decided to increase the number of repeats from 3 to 6. Needless to say, it was a much MUCH more challenging run session than I've had in a long time. Who'd a thunk running at 8:30mins per mile would be so difficult? Certainly not me! I'd like to think that with continued training and effort it will get easier - heck, I might even see my pace get faster! Can hardly wait until it's time to do a session using "I" (i.e. interval pace) pace - a "blistering" 7:48 mins per mile...at least that's how I suspect it's going to feel given my current training and fitness -get back to me in 12 weeks!) Second session of weights this week, enjoyable, but still somewhat concerned it's going to see me gaining more muscle and weight - very much NOT my goal - even if it's "toned weight"!
Saturday 5 June 2010
Workout:
Run: 40 mins, 1% incline
5 min walking @3.5mph warm up, 5 min jogging w/u at 6.1mph
10mins @9:40min per mile pace
10mins @9:30 m.p.m pace
10 mins @ 9.20 mpm pace (though I did push it faster/harder towards the end)
Bike: 60 mins, L12 "Hills" programme - 30km
A good session. The run was definitely challenging, but it felt good to push things harder than I have previously - even if it left me pretty cooked. Used my new Saucony Hurricane's for the run - felt nice and comfy, and thankfully no hotspots/blisters! The bike was ok, but not today's "priority session" (which was the run), but I do think I'm going to be sure to work some hill type training into both my bike and run sessions (with the intention of developing more strength and power and all that...). I thought about swimming as well as running and biking, but, in the interest of not doing "too much" (not to mention not spending what looks like a hot and sunny day napping off my gym induced exhaustion!) I gave the swim a miss (which really wasn't a tough decision!). I think tomorrow's priority session will be bike, with maybe a swim thrown in after. Then again, I might take a rest day...then again, something about pigs and wings comes to mind...
Sunday 6 June 2010
Workout:
Bike:
TCS Field Test - 13mins
1 min FastPedal
1 min easy spin recovery
2 min FastPedal
1 min easy spin recovery
1 min PowerInterval - L16
2 min easy spin recovery
1 min PowerInterval - L17
4 min easy spin recovery
TCS Test
1st 8min effort - as hard as possible
10min easy spin recovery
2nd 8min effort - as hard as possible
30min, easy spin recovery
Treadmill walk: 30mins at 3.7mph, 0-10% incline
So much for a rest day. That said, although today's session was pretty intense, it was for a much shorter duration than my usual or typical weekend marathons. Just over 90mins as opposed to 3+ hours I've frequently done on weekends.
Yesterday I got Chris Carmichael's "The Time-Crunched Cyclist" and spent most of the day reading it cover to cover. As coach to Lance Armstrong, I'd like to think he knows a fair bit about how to put a cycling programme together. Admittedly Armstrong is an incredibly hardworking and gifted athlete, but at least some of his success has got to be down to the programme put together by his coach. The central idea behind the Time-Crunched Cyclist is high intensity training, for shorter periods of time than you would find in a "typical" cycling programme - i.e. no 5 hour rides. Carmichael's intention is to provide a programme that will allow someone with commitments beyond cycling (i.e. work, family, etc.) to train hard and reap the benefits of his programme without having to do nothing but cycling (i.e. no need to cycle 20+ hours a week). I may very well be wrong, but I'm thinking that incorporating his programme into my Tri training may very well improve my bike time. The programme looks pretty intense, but at the same time seems "doable". Central to his programme is training at the right intensities (whether in terms of heart rate and/or power (i.e. watts)), which means doing the "field test" (see above) to obtain your current data, which you then use to calculate various training zones which you will use for the various types of training included in his programme.
Given how much improvement I noticed when I was doing the Turbo Training programmes, I'm pretty sure upping the intensity via the TCS programme will be just the ticket to a faster, stronger bike. The test itself was pretty challenging (fair to say I was really sucking wind on the last few minutes of the two 8 minute effort tests), so I'm guessing the programme is going to push me pretty hard. Sounds good.
Think the new programme is coming together nicely, Carmichael's programme for the bike, Daniels' programme for the run, now to figure out/find something for the swim - a jet ski would be nice, but I'm guessing not permitted...
Workout: RACE DAY! - Thames Turbo Race #3
Swim - 13:41 (45th in age group)
Bike - 44:43 (14th in age group)
Run - 28:51 (36th in age group)
Total - 1:27:15
Second tri done and dusted. Thankfully I managed to go faster than last time, improved my swim and T1 transition (despite doing only the first 2 lengths as crawl before once again (!?$%@!) switching to breast stroke), a bit slower on the bike (it didn't feel like a good bike when I was out on the course) but a bit faster on the run T2 transition.
All in, I improved my time by about a minute 30 seconds - not a great deal, but I did manage to improve, so I suppose I'm happy. Not quite the 5 minute improvement I was looking (not to mention hoping) for, but maybe that wasn't entirely realistic? Not sure. C also improved her time, and is now getting far too close for comfort - I most definitely need to get faster (or hope she slows down! (which of course I wouldn't wish for...))! What amazes me is that she doesn't train nearly as much as I do, yet STILL manages to post some reasonable times - maybe it's her considerably greater time spent "resting and recovering" (read "time under the duvet")!? It does make me wonder if maybe I do too much training, such that my body is in an almost constant state of trying to repair and get stronger, only for me to crack on with the next session before my body has had sufficient time to fully recover. Sort of dancing on the edge of the "overtraining cliff" - if not hanging by my finger tips!
With the possiblility that I'm overtraining in mind, I'm going to try a slightly different approach to my training over the coming weeks. I've got 13 weeks until Thames Turbo Race #4 (which it looks like we'll now be able to go to! Yahoo yippee!) which is more than enough time to try a new programme, see what sort of changes I note (whether good or bad) and if bad, regroup and refocus. My plan is to try a slightly modified approach to training for the next month or so, giving myself ample time to switch it up if I'm not happy with the direction the new programme is taking me. Given improving my overall time by 5 minutes is probably a tad on the ambitious side (nothing wrong with ambition, but I don't want to set myself up for disappointment either!), my current thinking (which of course is subject to further revision) is to try to go sub 1:25 - so roughly another 2 minute improvement; think that should be more than doable (assuming no major technical/mechanical problems on race day of course). In terms of "takeaways" from this race, I'd say:
(1) push but don't push too hard in the swim;
(2) keep calm in T1 but get on with it - not the time to chit chat/dilly dally;
(3) work on pushing harder on the bike; consider more aero time;
(4) keep the cadence up on the run; and
(5) try not to eat 12 chocolate digestives the day before race day - hardly an ideal way to "carb load"!
Tuesday 1 June 2010
Workout:
Swim: 45 mins
Steady state breast stoke - just trying to loosen everything up and relax (not to mention burn off some of the crap I ate after yesterday's race!!)
Run: (trying new programme for first time)
5min walking warm up at 3.5mph, 1% incline
5min warm up jog at 6.0mph - - feeling utterly exhausted so bailed on run to do a treadmill walk on an incline instead
Treadmill walk: 35 mins at 5.5-6.0kmh at 10-15% incline
W/S:
Leg press - 25kgx10; 35x10; 45x10; 55x10; 65x10; 75x10;
Calf press - 25kgx10; 35x10; 45x10
Leg extension - 15kgx10; 35kgx10; 45kgx10; 55kgx10
Once again, I'm utterly shattered (despite taking a 2 hour nap yesterday after the Tri). Maybe it's the margaritas, maybe it's the effort of yesterday, either way, I'm utterly cooked. The cake is not only overcooked, but burnt! That said, I thought a bit of a session in the gym was a good idea - in hindsight, maybe not my brightest idea. I wound up spending the rest of the day exhausted and cranky; opting to hit the hay at 8:30pm. Pretty sure this was my best decision of the day.
Wednesday 2 June 2010
Workout:
Run (once again trying the new running programme (although slightly modified to incorporate some training principles from another programme))
2 min walking warm up at 3.5mph, 1% incline (for all of run)
13mins @6.1mph (9:50mins per mile pace)
17mins @6.2mph (9:40 mins per mile pace)
Bike: 30 mins, steady state on Level 11
W/S: full body "Tri Weights"
3 total sets, broken into 1 set of 10 reps as "warm up", followed by 2 sets of 10 reps using increasing weight
1 - leg press
2 - lat pull down
3 - seated row
4 - leg extension
5 - chest press
6 - chest fly
7 - leg curls
8 - bicep curls
9 - tricep curls
10 - calf press
11 - DB lateral raise
12 - DB pullover
13 - shoulder press (using Olympic bar)
14 - bicep curls (using Olympic bar)
I'm feeling a great deal better today than I was yesterday; guessing the extra sleep has helped enormously. The run felt pretty good, and I think "easier" now that I'm trying to keep track of my cadence. I'm generally counting 45 foot strikes in 15 seconds, so that puts me pretty much bang on 180. I'll be interested to see how paying attention goes/works when I'm running faster times (i.e. the tempo pace workouts I've got planned for later in the week). Really enjoyed doing the weights again, but hoping I don't see myself putting on lots of muscle. I know that women don't (generally speaking) have the physiology to gain the masses of muscle that guys can, but I also know that I'm a women that tends to put on muscle pretty easily. The plan I'm intending to follow calls for strength training twice a week. I'll give it a go for a few weeks/a month and see how I get on, if I start turning into a "Hulkette" the weights will most definitely have to change!
Thursday 3 June 2010
Workout:
Bike: 2 hours - easy (L11) steady state
S/W:
Pull ups
Body weight - x3
Assisted with 5kg x4
Assisted with 12kg x5
Assisted with 19kg x6
I'm continuing to feel better, and definitely more rested than Tuesday. That said, I'm feeling the effects of yesterday's weight session; in particular I'm rather sore in the chest and lats. Should have swam today, but just didn't feel like it. In hindsight I'm glad I didn't as "Mr Swim Too Close"(same clod who "created a lane a 3rd lane" weeks ago; fair to say he's up for the "BPINTA Award" (i.e. the biggest pain in the ass award) was already in the pool when I got to the gym (clearly my altercation with him last week caused him to set his alarm earlier). My weight is dropping a bit; very much hoping the consequences of what can only be described as a "feeding frenzy" following Monday's tri will be gone by the weekend. Although I'm very much enjoying my training, I'm also sort of "relieved" that the next scheduled event is roughly 12 weeks away (unless of course we find another event before then...) - time to back off a bit (even if only a little bit) before regrouping and focussing on improving and making some gains. I can't believe I'm actually thinking about backing off a bit...strange (for me) but true. I'd like to think a bit of regrouping and then I can REALLY push it in training....
Friday 4 June 2010
Workout:
Run: 60mins, 1% incline; a bit more than 9km
10 min warm up - 5 mins walking at 3.5mph and 5mins jogging at 6.1mph 6x 5minute repeats (because there was no way I'd be able to do the 3x8:30 min per mile mile repeats JD's programme called for!!)
5mins at 7.1mph with 2 minute walking recovery at 3.5mph
5mins at 7.0mph with 2 minute walking recovery at 3.5mph
5mins at 6.9mph with 2 minute walking recovery at 3.5mph
5mins at 6.8mph with 2 minute walking recovery at 3.5mph
5mins at 6.7mph with 2 minute walking recovery at 3.5mph
5mins at 6.6mph with 2 minute walking recovery at 3.5mph
W/S: full body "Tri Weights"
1 - leg press - 5x12reps
2 - lat pull down - 5x12reps
3 - chest press - 5x12 reps
4 - calf press - 5x12reps
5 - leg extension - 5x12reps
6 - seated row - 3x12reps
7 - chest fly - 3x12 reps
8 - shoulder press (using Olympic bar) - 2x12; 1x10reps
9 - bicep curls (using Olympic bar) - 2x12; 1x10reps
10 - tricep rope press down - 3x12reps
11 - dead lift - 3x12reps
Whew! A VERY tough session. I feel sort of bad that I wasn't able to do the mile repeats, but as soon as I started running what was supposed to be the first mile repeat at "T" pace (i.e. tempo pace), which in my case is 8:30 min per mile, it became pretty obvious that there was no way I'd be able to hang on for a full mile, let alone 3 repeats of a mile! So…I decided the best way forward was to try to incorporate the idea or training protocol to some extent, meaning I did 5 minute repeats, with a 2 minute walking recovery in between. As I wasn't running a full mile, I decided to increase the number of repeats from 3 to 6. Needless to say, it was a much MUCH more challenging run session than I've had in a long time. Who'd a thunk running at 8:30mins per mile would be so difficult? Certainly not me! I'd like to think that with continued training and effort it will get easier - heck, I might even see my pace get faster! Can hardly wait until it's time to do a session using "I" (i.e. interval pace) pace - a "blistering" 7:48 mins per mile...at least that's how I suspect it's going to feel given my current training and fitness -get back to me in 12 weeks!) Second session of weights this week, enjoyable, but still somewhat concerned it's going to see me gaining more muscle and weight - very much NOT my goal - even if it's "toned weight"!
Saturday 5 June 2010
Workout:
Run: 40 mins, 1% incline
5 min walking @3.5mph warm up, 5 min jogging w/u at 6.1mph
10mins @9:40min per mile pace
10mins @9:30 m.p.m pace
10 mins @ 9.20 mpm pace (though I did push it faster/harder towards the end)
Bike: 60 mins, L12 "Hills" programme - 30km
A good session. The run was definitely challenging, but it felt good to push things harder than I have previously - even if it left me pretty cooked. Used my new Saucony Hurricane's for the run - felt nice and comfy, and thankfully no hotspots/blisters! The bike was ok, but not today's "priority session" (which was the run), but I do think I'm going to be sure to work some hill type training into both my bike and run sessions (with the intention of developing more strength and power and all that...). I thought about swimming as well as running and biking, but, in the interest of not doing "too much" (not to mention not spending what looks like a hot and sunny day napping off my gym induced exhaustion!) I gave the swim a miss (which really wasn't a tough decision!). I think tomorrow's priority session will be bike, with maybe a swim thrown in after. Then again, I might take a rest day...then again, something about pigs and wings comes to mind...
Sunday 6 June 2010
Workout:
Bike:
TCS Field Test - 13mins
1 min FastPedal
1 min easy spin recovery
2 min FastPedal
1 min easy spin recovery
1 min PowerInterval - L16
2 min easy spin recovery
1 min PowerInterval - L17
4 min easy spin recovery
TCS Test
1st 8min effort - as hard as possible
10min easy spin recovery
2nd 8min effort - as hard as possible
30min, easy spin recovery
Treadmill walk: 30mins at 3.7mph, 0-10% incline
So much for a rest day. That said, although today's session was pretty intense, it was for a much shorter duration than my usual or typical weekend marathons. Just over 90mins as opposed to 3+ hours I've frequently done on weekends.
Yesterday I got Chris Carmichael's "The Time-Crunched Cyclist" and spent most of the day reading it cover to cover. As coach to Lance Armstrong, I'd like to think he knows a fair bit about how to put a cycling programme together. Admittedly Armstrong is an incredibly hardworking and gifted athlete, but at least some of his success has got to be down to the programme put together by his coach. The central idea behind the Time-Crunched Cyclist is high intensity training, for shorter periods of time than you would find in a "typical" cycling programme - i.e. no 5 hour rides. Carmichael's intention is to provide a programme that will allow someone with commitments beyond cycling (i.e. work, family, etc.) to train hard and reap the benefits of his programme without having to do nothing but cycling (i.e. no need to cycle 20+ hours a week). I may very well be wrong, but I'm thinking that incorporating his programme into my Tri training may very well improve my bike time. The programme looks pretty intense, but at the same time seems "doable". Central to his programme is training at the right intensities (whether in terms of heart rate and/or power (i.e. watts)), which means doing the "field test" (see above) to obtain your current data, which you then use to calculate various training zones which you will use for the various types of training included in his programme.
Given how much improvement I noticed when I was doing the Turbo Training programmes, I'm pretty sure upping the intensity via the TCS programme will be just the ticket to a faster, stronger bike. The test itself was pretty challenging (fair to say I was really sucking wind on the last few minutes of the two 8 minute effort tests), so I'm guessing the programme is going to push me pretty hard. Sounds good.
Think the new programme is coming together nicely, Carmichael's programme for the bike, Daniels' programme for the run, now to figure out/find something for the swim - a jet ski would be nice, but I'm guessing not permitted...
The week that was: 24 - 30 May 2010
Monday 24 May 2010
Workout:
Bike: 60 mins "Power & Strength" programme
5(hard)/5(easy)mins - L15/L10 30mins,
30mins steady state, "easy pedal", L10/11
Romanian D.L
bent over row
shoulder press
bicep curl
forward lunges
calf raises
(10reps all exercises - first circuit 20Kg (i.e. empty Olympic bar); second and third circuit with 22.5kg)
Bike: 10mins, steady state (but sustained hard effort), L12
Feeling much more rested and recharged (must have been yesterday's medicinal Mojito's…). I had planned on swimming today, but just didn't feel like it, am telling myself I'll swim tomorrow. Think it's coming together for next week (i.e. Thames Turbo Race #3). That said, I know I've got to continue working on my swim as well as ensuring my legs are "run ready" after the bike.
Tuesday 25 May 2010
Workout:
Swim: 30mins
Warm up of 10 lengths of each of breast stroke ("BS") and crawl ("C"), then 1-10 pyramid (i.e. 1 length of BS, 1 length of C, 2 lengths of BS, 2 lengths of C - from 1 to 10)
Run: 5km - 29:36mins - 1%incline
Started on 6.3mph - no "walking warm up" - felt really hard (not sure why) - started doing "effort pyramids" (i.e. 1 min at 6.5mph, 2 min recover @6.0mph, 2mins @6.5, 2mins@6.0; 3mins@6.5; 6mins@6.0
Bike: 60mins - 32km+ - L12
I think my swim might actually be getting better! I quite enjoyed (something I never thought I'd say about swim training!) today's length pyramid; I'll definitely do this again. Not too sure why the run felt so hard today, but it did. Slightly disappointed in my run, as I very much wanted to better my previous 5km TT (which is hardly anything amazing in my books!). I really thought today's run would be faster, if only as a result of cuting out the 2 minute walking warm up I did in my last run TT. Maybe it was a function of having done a 30minute swim before the run (when I did my last run TT it was the first element of my workout, so (at least in theory) I was "fresh"). Despite finding the run hard, I tried to keep the pace up by doing the effort pyramids, but my overall time was STILL slower. Drat. Double Drat. Maybe I was just in a "pyramid" sort of mood today, but I liked doing the effort pyramids on the run - think I'll work them into my programme (with the aim of running faster). I didn't find the bike too bad, though I did sweat up a storm - left some rather large sweat puddles (if not lakes!) on the floor under (and behind) the bike. I so HATE the way my tri shorts "drain" when I bike after swimming - I can only hope that my fellow gym goers don't think I've had a "bladder related incident"...
Wednesday 26 May 2010
Workout:
Run - 52 mins, 1% incline (cut my planned 60 mins so I could snag the remaining bike)
5 min warm up, followed by "interval buildups" at 1% incline
30 sec effort with 60-120 sec walking (at 3.5 mph) recovery
60 sec effort with same recovery as above
90 sec effort with recovery as above
120 effort with recovery as above
First interval buildup or pyramid the effort interval is done at 7.0mph; the second pyramid is done at 7.5mph
Speed intervals - 30 second effort with 60 sec recovery (walking @3.5mph)
7.5/.7/8.0/.2/.4/.6/.8/9.0mph/.2/.4/.6/.8/10mph/.2/.4
Bike: 30 mins, steady state, L11
W - Leg complexes:
20 squats
20 alternate lunges
20 jumping lunges/split squats
10 squat jumps
each exercise done one after the other; 3 rounds - whew!!
Treadmill walk: 15mins, 10% incline at 5.5mph
W
DB chest press - 12kgx15/14x10/16x10/18x6
O-bar shoulder press + O-bar bicep curl - 3 sets of 10 reps
Thursday 27 May 2010
Workout:
Workout? What workout! For reasons unknown, I woke up utterly exhausted. So exhausted that I decided to give the gym a miss, which, for me, is HIGHLY unusual. Maybe it's an accumulation of fatigue, maybe I'm coming down with something (please oh please tell me I'm not coming down with something!!), or maybe, as a good friend said, "maybe you're just having an off day; you are human". An off day? Me? Ok, I'll cop to being human, but having an off day? Hardly. Suppose it doesn't really matter (so long as I'm not coming down with something!). Bottom line, I actually listened to my body and took the day off. Hard to believe, but true! I'm sincerely hoping I feel better tomorrow.
Friday 28 May 2010
Workout:
Thankfully I felt much much better today when I woke up; maybe it is true what they say (i.e. about your body needing rest?!?!)?!
Swim: 35mins
10 length warm up for each of breast and crawl, then "length pyramid" of breast and crawl for lengths of 1-11.
Bike: 60mins, steady state on Level 11
W/S: DB complexes
With 10kg DBs
DB squat
DB Romanian Dead lift
DB Bent over row
DB alternate shoulder press
DB bicep curl
DB alternate chest press (aka "guard attack")
press ups
reverse lunges with DBs
squat jumps with DBs
weighted swiss ball crunch with DB (1x10kg)
3 circuits of 10 reps of each exercise (save for reverse lunges (10 total) and squat jumps (5 total))
A good session; maybe a bit too much so close to "race day", but it's me trying to deal with stress and probably being just a (teensy) bit obsessive...
Saturday 29 May 2010
Workout:
Bike: 40km - approximately 81mins on Level 11, steady state
Run: 34mins total, 1% incline
10min warm up at 6-6.2miles per hour
2mins @6.8mph with 2 min walking recovery at 3.5mph
2mins @7.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
Swim:
10 length warm up for each of breast and crawl,
"length pyramid" of breast and crawl for lengths of 1-12;
5x5s (i.e. 5 lengths of each of breast and crawl x 5 sets).
Getting a bit nervous about the upcoming race, but really pleased my swimming seems to be better. Here's to hoping I don't panic in the pool and revert to doing the entire swim using breast stroke! But…if I do, I now know it's not the end of the world(though I of course do want to "one day" do the entire swim section with crawl!) The run session is based on something I pulled from one of my many books ("Daniels' Running Formula" by Jack Daniels (and NO, I kid you not, his name really is "Jack Daniels" as in the rockstar bourbon!) - probably not the best idea to do it so close to race day, but hey, it's me and I'm a total sucker for a new programme (particularly when it promises to make me run faster)! One of the main points I took away from my really quick skim of the book is to try to up my cadence - apparently top class runners will generally have 180 foot strikes per minute, "simply" lengthening or shortening their stride to run faster or slower. I took note and gosh gee, I think it works! Increasing the number of foot strikes apparently reduces the "air time" which means less pounding on your legs (knees, ankles, feet, etc) which (should) mean your legs don't get as fatigued. Less fatigued legs and finding it easier to run at a faster pace?? If so, it's most definitely for me!
Sunday 30 May 2010
Workout:
Bike: 90mins - approximately 40ish KM
steady state, level 11
Swim:
5x5s - (i.e. 5 lengths of each of breast and crawl x 5 sets).
'Twas the day before race day, and I should have been resting, but…I wasn't. Instead, I did an "easy" bike and swim session, more in the interest of calming my nerves and getting into the right head space than any desire to get fitter or faster prior to tomorrow's race. Here's to hoping it all comes together on race day!
Workout:
Bike: 60 mins "Power & Strength" programme
5(hard)/5(easy)mins - L15/L10 30mins,
30mins steady state, "easy pedal", L10/11
Complexes:
back squatRomanian D.L
bent over row
shoulder press
bicep curl
forward lunges
calf raises
(10reps all exercises - first circuit 20Kg (i.e. empty Olympic bar); second and third circuit with 22.5kg)
Bike: 10mins, steady state (but sustained hard effort), L12
Feeling much more rested and recharged (must have been yesterday's medicinal Mojito's…). I had planned on swimming today, but just didn't feel like it, am telling myself I'll swim tomorrow. Think it's coming together for next week (i.e. Thames Turbo Race #3). That said, I know I've got to continue working on my swim as well as ensuring my legs are "run ready" after the bike.
Tuesday 25 May 2010
Workout:
Swim: 30mins
Warm up of 10 lengths of each of breast stroke ("BS") and crawl ("C"), then 1-10 pyramid (i.e. 1 length of BS, 1 length of C, 2 lengths of BS, 2 lengths of C - from 1 to 10)
Run: 5km - 29:36mins - 1%incline
Started on 6.3mph - no "walking warm up" - felt really hard (not sure why) - started doing "effort pyramids" (i.e. 1 min at 6.5mph, 2 min recover @6.0mph, 2mins @6.5, 2mins@6.0; 3mins@6.5; 6mins@6.0
Bike: 60mins - 32km+ - L12
I think my swim might actually be getting better! I quite enjoyed (something I never thought I'd say about swim training!) today's length pyramid; I'll definitely do this again. Not too sure why the run felt so hard today, but it did. Slightly disappointed in my run, as I very much wanted to better my previous 5km TT (which is hardly anything amazing in my books!). I really thought today's run would be faster, if only as a result of cuting out the 2 minute walking warm up I did in my last run TT. Maybe it was a function of having done a 30minute swim before the run (when I did my last run TT it was the first element of my workout, so (at least in theory) I was "fresh"). Despite finding the run hard, I tried to keep the pace up by doing the effort pyramids, but my overall time was STILL slower. Drat. Double Drat. Maybe I was just in a "pyramid" sort of mood today, but I liked doing the effort pyramids on the run - think I'll work them into my programme (with the aim of running faster). I didn't find the bike too bad, though I did sweat up a storm - left some rather large sweat puddles (if not lakes!) on the floor under (and behind) the bike. I so HATE the way my tri shorts "drain" when I bike after swimming - I can only hope that my fellow gym goers don't think I've had a "bladder related incident"...
Wednesday 26 May 2010
Workout:
Run - 52 mins, 1% incline (cut my planned 60 mins so I could snag the remaining bike)
5 min warm up, followed by "interval buildups" at 1% incline
30 sec effort with 60-120 sec walking (at 3.5 mph) recovery
60 sec effort with same recovery as above
90 sec effort with recovery as above
120 effort with recovery as above
First interval buildup or pyramid the effort interval is done at 7.0mph; the second pyramid is done at 7.5mph
Speed intervals - 30 second effort with 60 sec recovery (walking @3.5mph)
7.5/.7/8.0/.2/.4/.6/.8/9.0mph/.2/.4/.6/.8/10mph/.2/.4
Bike: 30 mins, steady state, L11
W - Leg complexes:
20 squats
20 alternate lunges
20 jumping lunges/split squats
10 squat jumps
each exercise done one after the other; 3 rounds - whew!!
Treadmill walk: 15mins, 10% incline at 5.5mph
W
DB chest press - 12kgx15/14x10/16x10/18x6
O-bar shoulder press + O-bar bicep curl - 3 sets of 10 reps
Thursday 27 May 2010
Workout:
Workout? What workout! For reasons unknown, I woke up utterly exhausted. So exhausted that I decided to give the gym a miss, which, for me, is HIGHLY unusual. Maybe it's an accumulation of fatigue, maybe I'm coming down with something (please oh please tell me I'm not coming down with something!!), or maybe, as a good friend said, "maybe you're just having an off day; you are human". An off day? Me? Ok, I'll cop to being human, but having an off day? Hardly. Suppose it doesn't really matter (so long as I'm not coming down with something!). Bottom line, I actually listened to my body and took the day off. Hard to believe, but true! I'm sincerely hoping I feel better tomorrow.
Friday 28 May 2010
Workout:
Thankfully I felt much much better today when I woke up; maybe it is true what they say (i.e. about your body needing rest?!?!)?!
Swim: 35mins
10 length warm up for each of breast and crawl, then "length pyramid" of breast and crawl for lengths of 1-11.
Bike: 60mins, steady state on Level 11
W/S: DB complexes
With 10kg DBs
DB squat
DB Romanian Dead lift
DB Bent over row
DB alternate shoulder press
DB bicep curl
DB alternate chest press (aka "guard attack")
press ups
reverse lunges with DBs
squat jumps with DBs
weighted swiss ball crunch with DB (1x10kg)
3 circuits of 10 reps of each exercise (save for reverse lunges (10 total) and squat jumps (5 total))
A good session; maybe a bit too much so close to "race day", but it's me trying to deal with stress and probably being just a (teensy) bit obsessive...
Saturday 29 May 2010
Workout:
Bike: 40km - approximately 81mins on Level 11, steady state
Run: 34mins total, 1% incline
10min warm up at 6-6.2miles per hour
2mins @6.8mph with 2 min walking recovery at 3.5mph
2mins @7.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
Swim:
10 length warm up for each of breast and crawl,
"length pyramid" of breast and crawl for lengths of 1-12;
5x5s (i.e. 5 lengths of each of breast and crawl x 5 sets).
Getting a bit nervous about the upcoming race, but really pleased my swimming seems to be better. Here's to hoping I don't panic in the pool and revert to doing the entire swim using breast stroke! But…if I do, I now know it's not the end of the world(though I of course do want to "one day" do the entire swim section with crawl!) The run session is based on something I pulled from one of my many books ("Daniels' Running Formula" by Jack Daniels (and NO, I kid you not, his name really is "Jack Daniels" as in the rockstar bourbon!) - probably not the best idea to do it so close to race day, but hey, it's me and I'm a total sucker for a new programme (particularly when it promises to make me run faster)! One of the main points I took away from my really quick skim of the book is to try to up my cadence - apparently top class runners will generally have 180 foot strikes per minute, "simply" lengthening or shortening their stride to run faster or slower. I took note and gosh gee, I think it works! Increasing the number of foot strikes apparently reduces the "air time" which means less pounding on your legs (knees, ankles, feet, etc) which (should) mean your legs don't get as fatigued. Less fatigued legs and finding it easier to run at a faster pace?? If so, it's most definitely for me!
Sunday 30 May 2010
Workout:
Bike: 90mins - approximately 40ish KM
steady state, level 11
Swim:
5x5s - (i.e. 5 lengths of each of breast and crawl x 5 sets).
'Twas the day before race day, and I should have been resting, but…I wasn't. Instead, I did an "easy" bike and swim session, more in the interest of calming my nerves and getting into the right head space than any desire to get fitter or faster prior to tomorrow's race. Here's to hoping it all comes together on race day!
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