Monday 17 May 2010
Workout:
Bike 90mins - "Power and Strength" programme - 4(hard)/6(eas)mins - L15/L10 after a 10min easy warm up
KBs(12Kg)/W's(8kg DBs) - 2 arm swing, Around the World, alt. shoulder press, "guard attack", db row, swiss ball crunch [2 circuits of 15 reps]
Back to work after a week's holiday where I did virtually no exercise (except a few swimming workouts (the pool was bigger, but required a bit more "navigation" as a result of (1) it being curvd, (2) kiddies and biddies getting in the way!), which for me, is VERY strange. Think I feel good about having taken a break - even if my weight is up a bit! (likely more a result of the chips and ice cream (not together!!) than the lack of exercise…)
Tuesday 18 May 2010
Workout:
Run 60mins
- 5x 1Km using 60s build-ups - Km's (6-6.5mph/6.1-6.6mph/6.2-6.7/6.3-6.8/6.4-6.9mph) with 2min walking recovery at 3.5mph
- Hills - 2%-6% - 1min hill at 6.5mph walking 1min at 3.5mph
- Sprints - @1% 30sec sprint/60sec recovery - 7.5mph-8.5mph
Bike: 45mins, L11 "easy"
KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, swiss ball crunch [2 circuits of 15 reps]
Whew, haven't "lost" the run - though I definitely need and want to get faster! Think I'm feeling stronger than before I went on holiday, maybe it's the rest, maybe it's psychological, either way, I'm feeling stronger and more confident about the upcoming Tri (31 May) - shame my swim is still pretty rubbish!
Wednesday 19 May 2010
Workout:
Swim: 30mins (breast, crawl, side)
Bike: 60mins steady state - (21km in 36:27mins!);
Bike: 10mins - sprint 30sec sprint(L12)/60sec recovery(L8)
KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, bent over row, snatch [2 circuits of 15 reps]
Got a really nice compliment from a girl in the gym today about how fit I am - talk about a major ego boost! Such a nice thing for someone to say, and absolutely made my day!
Thursday 20 May 2010
Workout:
Run:
- 5Km "time trail" - 28mins 47 seconds (but first 2 mins were "walking warm up" at 3.5mph because I forgot I was doing a time trial"!
- Hills 2min hill/1 min recovery @6.0mph, 5% to 8%
- Sprints 30-60sec sprint/60 sec recovery - @7.0mph-11mph
Bike: 30mins, steady state, L11
W/Abs: Abs wheel, knee raise, weighted (10kg) swiss ball crunch, cable "rise ups", face pull, back fly, cable chest press, assisted pull ups, rope tri pressdowns, BB shoulder press
3 weeks and I still haven't eaten a chocolate bar! I find it really weird how I've pretty much lost my taste for them since being really ill 3 weeks ago (with either food poisoning or a virus, not sure which). I do still like a bit of chocolate (as the numerous pain au chocolats I ate on holiday attest) but not to anything close to the extent I used to…weird!
Friday 21 May 2010
Workout:
Bike: 60mins steady state, L11
KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, o/h tri extension, snatch, weighted swiss ball crunch [2 circuits of 15 reps]
Bike: 30 mins, steady state, L11
Feeling a bit "flat" today - maybe it's the "first week back blues", maybe it's my body going into shock having just had a week lying by the pool doing nothing more strenuous than reading a book or raising my glass to quench my thirst with various types of libations, none of which approximated a sports drink (at least until consuming cocktails becomes a sport…)
Saturday 22 May 2010
Workout:
Swim: 30 mins (breast, crawl, side)
Bike: 90mins, steady state, "easy pedal", L11
KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, abs wheel, knee raise, guard attack, weighted swiss ball crunch [3 circuits of 15 reps]
Bike: 30mins, steady state, "easy", L11
Not sure why, but I felt really tired and struggled to even get going on the bike. Maybe it was the underwater "push-offs" I was doing during the pool, maybe it's an accumulation of fatigue, or maybe it's the Tia Maria and Cokes from last night...
Sunday 23 May 2010
Workout:
Bike: 120mins, steady state, L11
Probably should have been a rest day, but I just didn't fee like it (and knew I'd be likely to eat a fair bit of crap during the day…consider it "preventative maintenace"….)
1 week until the next tri...
Workout:
Bike 90mins - "Power and Strength" programme - 4(hard)/6(eas)mins - L15/L10 after a 10min easy warm up
KBs(12Kg)/W's(8kg DBs) - 2 arm swing, Around the World, alt. shoulder press, "guard attack", db row, swiss ball crunch [2 circuits of 15 reps]
Back to work after a week's holiday where I did virtually no exercise (except a few swimming workouts (the pool was bigger, but required a bit more "navigation" as a result of (1) it being curvd, (2) kiddies and biddies getting in the way!), which for me, is VERY strange. Think I feel good about having taken a break - even if my weight is up a bit! (likely more a result of the chips and ice cream (not together!!) than the lack of exercise…)
Tuesday 18 May 2010
Workout:
Run 60mins
- 5x 1Km using 60s build-ups - Km's (6-6.5mph/6.1-6.6mph/6.2-6.7/6.3-6.8/6.4-6.9mph) with 2min walking recovery at 3.5mph
- Hills - 2%-6% - 1min hill at 6.5mph walking 1min at 3.5mph
- Sprints - @1% 30sec sprint/60sec recovery - 7.5mph-8.5mph
Bike: 45mins, L11 "easy"
KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, swiss ball crunch [2 circuits of 15 reps]
Whew, haven't "lost" the run - though I definitely need and want to get faster! Think I'm feeling stronger than before I went on holiday, maybe it's the rest, maybe it's psychological, either way, I'm feeling stronger and more confident about the upcoming Tri (31 May) - shame my swim is still pretty rubbish!
Wednesday 19 May 2010
Workout:
Swim: 30mins (breast, crawl, side)
Bike: 60mins steady state - (21km in 36:27mins!);
Bike: 10mins - sprint 30sec sprint(L12)/60sec recovery(L8)
KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, bent over row, snatch [2 circuits of 15 reps]
Got a really nice compliment from a girl in the gym today about how fit I am - talk about a major ego boost! Such a nice thing for someone to say, and absolutely made my day!
Thursday 20 May 2010
Workout:
Run:
- 5Km "time trail" - 28mins 47 seconds (but first 2 mins were "walking warm up" at 3.5mph because I forgot I was doing a time trial"!
- Hills 2min hill/1 min recovery @6.0mph, 5% to 8%
- Sprints 30-60sec sprint/60 sec recovery - @7.0mph-11mph
Bike: 30mins, steady state, L11
W/Abs: Abs wheel, knee raise, weighted (10kg) swiss ball crunch, cable "rise ups", face pull, back fly, cable chest press, assisted pull ups, rope tri pressdowns, BB shoulder press
3 weeks and I still haven't eaten a chocolate bar! I find it really weird how I've pretty much lost my taste for them since being really ill 3 weeks ago (with either food poisoning or a virus, not sure which). I do still like a bit of chocolate (as the numerous pain au chocolats I ate on holiday attest) but not to anything close to the extent I used to…weird!
Friday 21 May 2010
Workout:
Bike: 60mins steady state, L11
KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, o/h tri extension, snatch, weighted swiss ball crunch [2 circuits of 15 reps]
Bike: 30 mins, steady state, L11
Feeling a bit "flat" today - maybe it's the "first week back blues", maybe it's my body going into shock having just had a week lying by the pool doing nothing more strenuous than reading a book or raising my glass to quench my thirst with various types of libations, none of which approximated a sports drink (at least until consuming cocktails becomes a sport…)
Saturday 22 May 2010
Workout:
Swim: 30 mins (breast, crawl, side)
Bike: 90mins, steady state, "easy pedal", L11
KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, abs wheel, knee raise, guard attack, weighted swiss ball crunch [3 circuits of 15 reps]
Bike: 30mins, steady state, "easy", L11
Not sure why, but I felt really tired and struggled to even get going on the bike. Maybe it was the underwater "push-offs" I was doing during the pool, maybe it's an accumulation of fatigue, or maybe it's the Tia Maria and Cokes from last night...
Sunday 23 May 2010
Workout:
Bike: 120mins, steady state, L11
Probably should have been a rest day, but I just didn't fee like it (and knew I'd be likely to eat a fair bit of crap during the day…consider it "preventative maintenace"….)
1 week until the next tri...
