Rest
First day back at work and it was a long one.
DOMS set in like clockwork at lunchtime today, sore...
Monday, February 28, 2011
Sunday, February 27, 2011
27.2 Last day of holidays
Treated myself to a sleep in for the last day of my holidays.
PM Jeff's
Tyre drag in the alley with the tractor tyre
superman, bent arms, straight arms behind, backward x 4
24kg KB
100 OA swing change hands every 10
80 OA swing change hand every 10
60 OA swing one hand change
40 OA swing one hand change
20 OA swing one hand change
The tyre is always fun, bent arms was the killer today and then the swings were brutal.
Dinner with Jen and Justin which was the last event of birthfest 2011.
My friend posted these today and they both spoke to me.
No excuses, bring 100% of myself, 100% of the time.
PM Jeff's
Tyre drag in the alley with the tractor tyre
superman, bent arms, straight arms behind, backward x 4
24kg KB
100 OA swing change hands every 10
80 OA swing change hand every 10
60 OA swing one hand change
40 OA swing one hand change
20 OA swing one hand change
The tyre is always fun, bent arms was the killer today and then the swings were brutal.
Dinner with Jen and Justin which was the last event of birthfest 2011.
My friend posted these today and they both spoke to me.
No excuses, bring 100% of myself, 100% of the time.
Saturday, February 26, 2011
26.2 All by myself.....
I wasn't sure what I'd be capable of this morning so I chose to run at home and then meet the girls for breakfast.
I set off at 6am from home, with no Fi to chat to (or draft alongside), no music and no plans.
As soon as I got down the end of the street I realised that I was in for a good day. No glute pain.
I've got so used to running with Fi, today was a really good test to see if I could do some distance by myself. Fi's a great partner and our styles complement each other. I hadn't realised how much I'd come to rely on her company so it was good to go it alone today to remind myself that I could.
There's no company for the hurtbox that is 35km +....
I was quite slow today, not surprised by that considering the week I've had, had some ankle soreness, again not surprised by that given the time on the bike. I was surprised that my glute didn't start to ache until 15 or so kms in. Maybe landing on it hard on Hans Loop woke it up.
Whatever it was, today was a good run.
Now I'm off to the Austral Wheelrace with Fi and we will catch up on all the news we missed out on this morning.
Run dist 16km
I set off at 6am from home, with no Fi to chat to (or draft alongside), no music and no plans.
As soon as I got down the end of the street I realised that I was in for a good day. No glute pain.
I've got so used to running with Fi, today was a really good test to see if I could do some distance by myself. Fi's a great partner and our styles complement each other. I hadn't realised how much I'd come to rely on her company so it was good to go it alone today to remind myself that I could.
There's no company for the hurtbox that is 35km +....
I was quite slow today, not surprised by that considering the week I've had, had some ankle soreness, again not surprised by that given the time on the bike. I was surprised that my glute didn't start to ache until 15 or so kms in. Maybe landing on it hard on Hans Loop woke it up.
Whatever it was, today was a good run.
Now I'm off to the Austral Wheelrace with Fi and we will catch up on all the news we missed out on this morning.
Run dist 16km
Friday, February 25, 2011
25.2 Friday
Woke up with random bruises all over the place but unfortunately bad ones on my right glute and right adductor.
Spoke to James with the evil fingers of death and he suggested postponing my massage until the bruises had got a bit older.
Got out for a run this morning and didn't feel too bad at all.
Went to new favourite breakfast with Fi and then took it pretty easy the rest of the day.
Run dist: 6.5km
Spoke to James with the evil fingers of death and he suggested postponing my massage until the bruises had got a bit older.
Got out for a run this morning and didn't feel too bad at all.
Went to new favourite breakfast with Fi and then took it pretty easy the rest of the day.
Run dist: 6.5km
Thursday, February 24, 2011
24.2 MTB madness!
Went for a run this morning and called it quits after about 3km. Right glute still very unhappy - I have an appt with James and his evil fingers of death tomorrow so hopefully he will sort me out.
Met Gavin at Jeff's at 2pm for a MTB ride. He took me up to Hans Loop for a lesson. I had an absolute ball, crashed 5 times but learnt some new stuff and scared myself silly.
Gavin's a good teacher, he's very patient and didn't make me feel dumb. He caught a blue tongue for me to make a wish on too.
Got back to Jeff's just before 5 for a leg session.
Deck Squats
2 x 15
3 x
3 phase squat
One leg jump squat x 10
jump squat x 10
3 x
24kg bulgarian split lunge x 5
one leg split jump x 10
24kg bulgarian split lunge x 5
other leg split jump x 10
Then Jeff improvised some glute activation:
weighted bridge with the yellow barbell
3 x10
feet on KB, shoulders on box bridge
3 x 10
Push Ups x 50 for absent friends.
Now, I'm absolutely shattered, shelled.....what a good day!
Met Gavin at Jeff's at 2pm for a MTB ride. He took me up to Hans Loop for a lesson. I had an absolute ball, crashed 5 times but learnt some new stuff and scared myself silly.
Gavin's a good teacher, he's very patient and didn't make me feel dumb. He caught a blue tongue for me to make a wish on too.
Got back to Jeff's just before 5 for a leg session.
Deck Squats
2 x 15
3 x
3 phase squat
One leg jump squat x 10
jump squat x 10
3 x
24kg bulgarian split lunge x 5
one leg split jump x 10
24kg bulgarian split lunge x 5
other leg split jump x 10
Then Jeff improvised some glute activation:
weighted bridge with the yellow barbell
3 x10
feet on KB, shoulders on box bridge
3 x 10
Push Ups x 50 for absent friends.
Now, I'm absolutely shattered, shelled.....what a good day!
Wednesday, February 23, 2011
23.2 Home again, home again
Sigh.
Time at the beach over, I'm a bit tired from my big day yesterday so a long drive in the morning and coming home to a broken washing machine did me in.
Lazy day.
I love the beach, had a fantastic break and I can't wait to get back down there.
Time at the beach over, I'm a bit tired from my big day yesterday so a long drive in the morning and coming home to a broken washing machine did me in.
Lazy day.
I love the beach, had a fantastic break and I can't wait to get back down there.
Tuesday, February 22, 2011
22.2 Still at the beach
Woke up to a fine morning today.
I'd planned on giving my hip a rest today, but funny, when I tell myself I don't have to do something, I end up really wanting to.
Headed down to the oval for some 400 repeats. I left my Garmin at home again so I'm not sure of total distance including the warm up, but I did 7 x 400m around the oval.
Then I joined Jen in a beep test. My hip and quad are very grumpy so I'd planned on pulling the pin when I got to 10 but I couldn't hear the track very well and pulled out early at 9.8. Good lesson to keep going until I'm truly spent because I wasn't tired out.
Just before NY I did a test and got to 10.3 fairly easily so I'll benchmark again in a couple of months.
Went for a swim (which was more like an ice bath!).
Jen's set me a challenge to head up into the hills towards Korumburra this arvo which will be a bit hardcore on my SS.
Lucky I'm tough and stubborn!
Postscript:
I went for a gorgeous ride up into the Strezlecki's. Road was absolutely beautiful and even though it was hard work, I really enjoyed it on the SS.
I'd planned on giving my hip a rest today, but funny, when I tell myself I don't have to do something, I end up really wanting to.
Headed down to the oval for some 400 repeats. I left my Garmin at home again so I'm not sure of total distance including the warm up, but I did 7 x 400m around the oval.
Then I joined Jen in a beep test. My hip and quad are very grumpy so I'd planned on pulling the pin when I got to 10 but I couldn't hear the track very well and pulled out early at 9.8. Good lesson to keep going until I'm truly spent because I wasn't tired out.
Just before NY I did a test and got to 10.3 fairly easily so I'll benchmark again in a couple of months.
Went for a swim (which was more like an ice bath!).
Jen's set me a challenge to head up into the hills towards Korumburra this arvo which will be a bit hardcore on my SS.
Lucky I'm tough and stubborn!
Postscript:
I went for a gorgeous ride up into the Strezlecki's. Road was absolutely beautiful and even though it was hard work, I really enjoyed it on the SS.
21.2 Loving life
It's so beautiful here, even when the weather is yuk I love it.
Jen and I rode off into rain and a really nasty headwind. We took the beach rd around to Eagles Nest and I found the headwind really difficult with no gears.
We stopped off at a few places to take in the scenery which was lovely.
Zoomed home with the tailwind and Jen 'encouraged' me to not use any brakes down the hills. I chickened out on the first one but on the second I managed to hold my nerve.
Off camber corner, speed wobbles and all. I was scared out of my wits but had a massive adrenaline rush at the bottom!
We were the only two people dumb enough to be swimming in the cold, but you can't really come to the beach and not swim.
We also went for a lovely long walk along the sand, soft sand = sore achilles.
I had a massage from the local remedial massage therapist and she agreed that my glute med and QL were both very tight and unhappy.
Massage stick, ball and Dr Lock exercises here I come.
Jen and I rode off into rain and a really nasty headwind. We took the beach rd around to Eagles Nest and I found the headwind really difficult with no gears.
We stopped off at a few places to take in the scenery which was lovely.
Zoomed home with the tailwind and Jen 'encouraged' me to not use any brakes down the hills. I chickened out on the first one but on the second I managed to hold my nerve.
Off camber corner, speed wobbles and all. I was scared out of my wits but had a massive adrenaline rush at the bottom!
We were the only two people dumb enough to be swimming in the cold, but you can't really come to the beach and not swim.
We also went for a lovely long walk along the sand, soft sand = sore achilles.
I had a massage from the local remedial massage therapist and she agreed that my glute med and QL were both very tight and unhappy.
Massage stick, ball and Dr Lock exercises here I come.
Sunday, February 20, 2011
19.2 Beach Paradise
I love Justin's place at Inverloch, I could quite happily stay here for a long, long time.
Went for a run this morning to remind myself that I can. Then Jen and I went to Farmers Market and bought yummy food and generally lazed the day away.
I'm a very happy camper.
Right glute still testy and not activating, caused me some knee pain running. I've iced and reinstated the old exercises and will see how it goes in the next couple of days.
Dist 7.5km
Went for a run this morning to remind myself that I can. Then Jen and I went to Farmers Market and bought yummy food and generally lazed the day away.
I'm a very happy camper.
Right glute still testy and not activating, caused me some knee pain running. I've iced and reinstated the old exercises and will see how it goes in the next couple of days.
Dist 7.5km
Saturday, February 19, 2011
19.2.11 Bleurgh
Well, I think my week of feeling like a footballer in the off season (note, I said feeling like, not feeling. VERY important distinction!) caught up with me this morning.
I drank more alcohol last night, which, on top of a long day on the bike and more humid conditions contributed to a very yukky run this morning.
I rode down to the Childrens Farm and then Fi, Dee and I headed off to the Boulevard trying to recreate last weekend's loveliness.
It was hot and humid and my HR shot up straight away. I'd noticed my right glute was very tight on the bike and a couple of k's in, I was struggling to handle even a slight camber on the footpath.
I tried to talk myself into HTFU by thinking of other's efforts this weekend (Neil's race), but even that didn't help.
After 5km, I decided that 10km was a good enough effort for this morning so I turned around on the Boule to come back.
After 9km, I'd cracked and walked back to the farm. I got a stomach cramp and then my right quad and both calves went out in sympathy with my glute. I'm cranky with myself that I couldn't hang on for even 10km but today, it was all just too hard.
Riding home was a bit of a slog.
I'm headed off to Justin's beach paradise this weekend with Jen and I know I will have a lovely time down there.
I'll try for another run tomorrow am and we will spend some time on the bike together and I might even attempt the stairs.
Now, for sleep.
I drank more alcohol last night, which, on top of a long day on the bike and more humid conditions contributed to a very yukky run this morning.
I rode down to the Childrens Farm and then Fi, Dee and I headed off to the Boulevard trying to recreate last weekend's loveliness.
It was hot and humid and my HR shot up straight away. I'd noticed my right glute was very tight on the bike and a couple of k's in, I was struggling to handle even a slight camber on the footpath.
I tried to talk myself into HTFU by thinking of other's efforts this weekend (Neil's race), but even that didn't help.
After 5km, I decided that 10km was a good enough effort for this morning so I turned around on the Boule to come back.
After 9km, I'd cracked and walked back to the farm. I got a stomach cramp and then my right quad and both calves went out in sympathy with my glute. I'm cranky with myself that I couldn't hang on for even 10km but today, it was all just too hard.
Riding home was a bit of a slog.
I'm headed off to Justin's beach paradise this weekend with Jen and I know I will have a lovely time down there.
I'll try for another run tomorrow am and we will spend some time on the bike together and I might even attempt the stairs.
Now, for sleep.
Friday, February 18, 2011
18.2.11 Beautiful day.
Gorgeous day to be out on the bike.
Legs a bit dead after last night's Jeff session so only managed half of the boulevard. Rode down to Richmond to meet Jen for brekky then smashed it around the burbs, Boule, Merri Creek Path and home.
Went out again in the arvo and forgot to turn my Garmin on so I'm not sure of total distance today. It was 25km or so before my second ride.
Met Paul my new running coach today, talked about racing, training volume and strategies. It was a very interesting discussion but I am left feeling slightly intimidated by the goal I've set myself. Paul approaches training like a science so it will be interesting if I can adapt my 'let's just smash it and have fun' approach to his very considered manner. I respect his results so I'll listen and do what he says.
He was very supportive of all the work I do with Jeff which was refreshing to hear. Alot of fitness professionals are a little unsure of how much I train so I had expected a negotiation but he was fine with my program. Yay!
Supermaxi for dinner tonight with the running girls. I am so fortunate to have found such a brilliant group of women to share my life and laughter with.
Legs a bit dead after last night's Jeff session so only managed half of the boulevard. Rode down to Richmond to meet Jen for brekky then smashed it around the burbs, Boule, Merri Creek Path and home.
Went out again in the arvo and forgot to turn my Garmin on so I'm not sure of total distance today. It was 25km or so before my second ride.
Met Paul my new running coach today, talked about racing, training volume and strategies. It was a very interesting discussion but I am left feeling slightly intimidated by the goal I've set myself. Paul approaches training like a science so it will be interesting if I can adapt my 'let's just smash it and have fun' approach to his very considered manner. I respect his results so I'll listen and do what he says.
He was very supportive of all the work I do with Jeff which was refreshing to hear. Alot of fitness professionals are a little unsure of how much I train so I had expected a negotiation but he was fine with my program. Yay!
Supermaxi for dinner tonight with the running girls. I am so fortunate to have found such a brilliant group of women to share my life and laughter with.
Thursday, February 17, 2011
Happy Birthday to me!
I love birthdays!
AM
Rode my SS to the Tan, where I went for a bit of a cruise with a fourpeat of Anderson St thrown in for fun.
Total Dist 6km
Total bike 19km
PM @ Jeff's
5x 3 pause squat
3 x 10 es 48 kettlebell step downs
3 x 10es 48 kg KB Bulgarian split lunge
4 x 5es 24kg Renegade Row PU
3 x 5 dragonflags
I'm going to have to have a look at Jeff's blog and see how he describes the work we do. It seems a bit confusing the way I've written it.
I was really flat around the Tan this morning, something to do with too much cheer at the brewery I think, I still managed to hit some pace but was taking extra long 'stretching' breaks at the water fountains. It was a super humid morning which didn't help.
On the food front, I've added fish oil supplements and whole milk and yoghurt. The sugar and carb cravings have disappeared like magic.
I told Jeff I think he's pretty clever.
AM
Rode my SS to the Tan, where I went for a bit of a cruise with a fourpeat of Anderson St thrown in for fun.
Total Dist 6km
Total bike 19km
PM @ Jeff's
5x 3 pause squat
3 x 10 es 48 kettlebell step downs
3 x 10es 48 kg KB Bulgarian split lunge
4 x 5es 24kg Renegade Row PU
3 x 5 dragonflags
I'm going to have to have a look at Jeff's blog and see how he describes the work we do. It seems a bit confusing the way I've written it.
I was really flat around the Tan this morning, something to do with too much cheer at the brewery I think, I still managed to hit some pace but was taking extra long 'stretching' breaks at the water fountains. It was a super humid morning which didn't help.
On the food front, I've added fish oil supplements and whole milk and yoghurt. The sugar and carb cravings have disappeared like magic.
I told Jeff I think he's pretty clever.
Wednesday, February 16, 2011
Brewery
AM
Pool session - 50 solid minutes of effort
laps of 30 metre pool straight legs one way, sprint back x 4
getting faster each time
high knees off wall, sprint to rope, 10 secs rest x 6
high knees off wall, sprint to rope x 6
max underwater dive, surface, sprint to end of pool x 6
15 sec sprint, 15 secs recovery 2 lengths of pool
kite flyers ( straight leg raise off wall), high knees, run to rope x 6
cool down
walk 4.5kms
Beer at Mountain Goat Brewery with David and Tanya for my birthday. Most I've laughed in a long time.
Pool session - 50 solid minutes of effort
laps of 30 metre pool straight legs one way, sprint back x 4
getting faster each time
high knees off wall, sprint to rope, 10 secs rest x 6
high knees off wall, sprint to rope x 6
max underwater dive, surface, sprint to end of pool x 6
15 sec sprint, 15 secs recovery 2 lengths of pool
kite flyers ( straight leg raise off wall), high knees, run to rope x 6
cool down
walk 4.5kms
Beer at Mountain Goat Brewery with David and Tanya for my birthday. Most I've laughed in a long time.
Tuesday, February 15, 2011
Stokehouse and vomhouse
AM
Pyramid at Fawkner Park.
Warm up
200m sprint
30 secs SR
400 sprint, 400 JR
30 secs SR
600 sprint, 600 JR
1 min SR
1km sprint, 1km JR
1 min SR
600 sprint, 200 JR
400 sprint
30 secs SR
200 Sprint
200 sprint
Cool Down
Total Dist 7.34km
Noticed that I've put on FOUR whole kilos since last Thurs morning. (68.2 -72.2). I haven't really changed the volume of food or exercise but I have changed from eating mostly protein to upping the carbs and sugar. Freaked out a little and realise that if I want to run fast I have to get this under control. Post exercise food needs to be structured more carefully and fats have to be added back in.
Had a business lunch at The Stokehouse today which was delish, I've never been there before but after my scale adventures this morning I chose as carefully as I possibly could. A 3 course lunch before a Jeff session is never a particularly good idea.
Jeff's @ the gym
16 kg KB
Round body pass 50 each way x 2
OA SL dead lift 100, change hand on 50
snatch 100, change hand on 50
grip blew out
12kg KB
clean 100, change hand on 50
switch swing 100, change hands every rep
16 kg KB
OA SL dead lift 100, change hand on 50
had a little spew during the cleans, and twice during the last dead lift set. Gross. Big lunch before Jeff is never, ever a good idea.
Pyramid at Fawkner Park.
Warm up
200m sprint
30 secs SR
400 sprint, 400 JR
30 secs SR
600 sprint, 600 JR
1 min SR
1km sprint, 1km JR
1 min SR
600 sprint, 200 JR
400 sprint
30 secs SR
200 Sprint
200 sprint
Cool Down
Total Dist 7.34km
Noticed that I've put on FOUR whole kilos since last Thurs morning. (68.2 -72.2). I haven't really changed the volume of food or exercise but I have changed from eating mostly protein to upping the carbs and sugar. Freaked out a little and realise that if I want to run fast I have to get this under control. Post exercise food needs to be structured more carefully and fats have to be added back in.
Had a business lunch at The Stokehouse today which was delish, I've never been there before but after my scale adventures this morning I chose as carefully as I possibly could. A 3 course lunch before a Jeff session is never a particularly good idea.
Jeff's @ the gym
16 kg KB
Round body pass 50 each way x 2
OA SL dead lift 100, change hand on 50
snatch 100, change hand on 50
grip blew out
12kg KB
clean 100, change hand on 50
switch swing 100, change hands every rep
16 kg KB
OA SL dead lift 100, change hand on 50
had a little spew during the cleans, and twice during the last dead lift set. Gross. Big lunch before Jeff is never, ever a good idea.
Monday, February 14, 2011
Valentine's Day
Rest and craving carbs and sugar. Keen to understand why...I think it's something to do with not eating enough fat, particularly post work out.
Will do some research and hopefully get it under control soon.
Will do some research and hopefully get it under control soon.
Sunday, February 13, 2011
Slightly dusty
Woke up feeling surprisingly fresh after yesterday's indulgences.
Went for a ride on my cross bike, down to the Chandler Hwy start of the Boulevard, over to Yarra Boule and back.
Brekky at 3 Bags - yum!
Dist 34kms
Jeff's
20kg kbell
round body pass 20es x2
200 1A swings change hand every 10
lunge 15es x3
5 LC clean and jerk es x3
15 clean es x 3
20 goblet squats
Went for a ride on my cross bike, down to the Chandler Hwy start of the Boulevard, over to Yarra Boule and back.
Brekky at 3 Bags - yum!
Dist 34kms
Jeff's
20kg kbell
round body pass 20es x2
200 1A swings change hand every 10
lunge 15es x3
5 LC clean and jerk es x3
15 clean es x 3
20 goblet squats
Saturday, February 12, 2011
we could have run all day.
Fi and I met at Friends of Mine in Swan St, with no real goals in mind we just headed towards GE and the river.
We took the river path towards Walmer St and marvelled at how high the river had been during the floods the week before.
Met a group of elderly gents at the drink fountain at Walmer and vowed to be like them when we hit our 60's.
The Boulevard was running paradise this morning, the weather was perfect, the air was clean and it felt like we were in the bush, not the city. We had planned on cutting back to Richmond through the city from the first bridge, but didn't want to leave so we stayed up there.
Did some extra's around Galatea Point and at one stage Fi commented, 'you know, we won't be able to go this fast during the marathon'. Whoops, I was having so much fun I hadn't noticed we were under 5 minute k's.
We stuck to the River and made our way back to GE. We only stopped because we were hungry.
One to file away in the memory bank for sure for when the going gets tough in the next couple of months.
Dist 15.5kms
Went to the Kent Hotel in the afternoon and drank two bottles of wine, will be interesting to see how I pull up tomorrow.
Oh, and I picked out my new road bike.
We took the river path towards Walmer St and marvelled at how high the river had been during the floods the week before.
Met a group of elderly gents at the drink fountain at Walmer and vowed to be like them when we hit our 60's.
The Boulevard was running paradise this morning, the weather was perfect, the air was clean and it felt like we were in the bush, not the city. We had planned on cutting back to Richmond through the city from the first bridge, but didn't want to leave so we stayed up there.
Did some extra's around Galatea Point and at one stage Fi commented, 'you know, we won't be able to go this fast during the marathon'. Whoops, I was having so much fun I hadn't noticed we were under 5 minute k's.
We stuck to the River and made our way back to GE. We only stopped because we were hungry.
One to file away in the memory bank for sure for when the going gets tough in the next couple of months.
Dist 15.5kms
Went to the Kent Hotel in the afternoon and drank two bottles of wine, will be interesting to see how I pull up tomorrow.
Oh, and I picked out my new road bike.
Friday, February 11, 2011
Faster than the speed of light!
Thurs AM
I had intended doing a pyramid at Fawkner Park but a change in breakfast venue saw me running from Albert Park. I felt like I had no go in the legs at all and was running really low to the ground so I changed plans and stuck to a lower distance today for the efforts. About 1/2 way through the sprints I felt so bad I was considering calling it quits, thinking RESPECT for anybody who can do efforts by themself and give it every time. Then I looked at my watch
3:28 pace.....................WTF???????????!!!!!!!!!
Ok, I'll try a bit harder on the next one
3:23 pace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I've never run that fast before. SHAZAM!
warm up
10 x 200m sprints
cool down
total distance 6.3kms
Jeff's Shed
2 x 20 deck squats
3 times through
3 phase split squat, hold 5 secs x 5
single leg jump box to squat 10 es
3 times through
48 kg Bulgarian split lunge x 5
Bulgarian split jump x 10
16kg KB
3 x 5 double clean and jerk
20kg KB
100 1A swings, swap hands on 50
Dragon Flags
2 x 5
I had intended doing a pyramid at Fawkner Park but a change in breakfast venue saw me running from Albert Park. I felt like I had no go in the legs at all and was running really low to the ground so I changed plans and stuck to a lower distance today for the efforts. About 1/2 way through the sprints I felt so bad I was considering calling it quits, thinking RESPECT for anybody who can do efforts by themself and give it every time. Then I looked at my watch
3:28 pace.....................WTF???????????!!!!!!!!!
Ok, I'll try a bit harder on the next one
3:23 pace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I've never run that fast before. SHAZAM!
warm up
10 x 200m sprints
cool down
total distance 6.3kms
Jeff's Shed
2 x 20 deck squats
3 times through
3 phase split squat, hold 5 secs x 5
single leg jump box to squat 10 es
3 times through
48 kg Bulgarian split lunge x 5
Bulgarian split jump x 10
16kg KB
3 x 5 double clean and jerk
20kg KB
100 1A swings, swap hands on 50
Dragon Flags
2 x 5
Wednesday, February 9, 2011
Pool session and boxes
Pool session with Bec and Jen - 50 mins
warm up
4 x timed sprints length of 25 metre pool
1:26
1:21
1:10
1:07
15 secs sprint, 10 secs recovery x 6
swim sprint, 15 secs sprint, 10 secs recovery x 6
swim sprint, 15 secs sprint x 6
max effort dive, then 15 secs run 10 secs recovery x 8
high knees on edge, run to lanerope 5 secs to swim back to wall x 6
cool down straightlegs
Then spent the day at Vic Relief Foodbank sorting and moving vegies. Made the most of moving bags of onions and potatoes weighing 2-20kgs.
Feeling a little DOMSy in the back from all the swings yesterday so went for a 45min walk to try and flush it out.
warm up
4 x timed sprints length of 25 metre pool
1:26
1:21
1:10
1:07
15 secs sprint, 10 secs recovery x 6
swim sprint, 15 secs sprint, 10 secs recovery x 6
swim sprint, 15 secs sprint x 6
max effort dive, then 15 secs run 10 secs recovery x 8
high knees on edge, run to lanerope 5 secs to swim back to wall x 6
cool down straightlegs
Then spent the day at Vic Relief Foodbank sorting and moving vegies. Made the most of moving bags of onions and potatoes weighing 2-20kgs.
Feeling a little DOMSy in the back from all the swings yesterday so went for a 45min walk to try and flush it out.
Tuesday, February 8, 2011
Killer Loop
Tues am at The Tan
Hills
Warm up
3 efforts to the monument
2 backwards to the monument
4 from the water trough
killer loop - from the water trough up around to the garden, down the stairs, then back x 2
cool down
6.5km in total
Bike to the gym
Jeffs
16 kg kettlebell
25 round body passes each way x 2
500 1A swings
100 snatches
100 SL Dead lifts
200 Cleans
Ride home
Hills
Warm up
3 efforts to the monument
2 backwards to the monument
4 from the water trough
killer loop - from the water trough up around to the garden, down the stairs, then back x 2
cool down
6.5km in total
Bike to the gym
Jeffs
16 kg kettlebell
25 round body passes each way x 2
500 1A swings
100 snatches
100 SL Dead lifts
200 Cleans
Ride home
Hmmm, not sure about this
Mon.
So, now that Fit by Physio will no longer be my trainer (thanks Ness for all the fun times!) I thought I'd better really start paying attention to volume and this appears to be what all the cool kids do.
I've never been a cool kid, so I'll see how we go.
Heavy weekend so today was a rest day. Walked 3km to check out a new caf and intended getting the bike out after work, but didn't make it.
Soft.
So, now that Fit by Physio will no longer be my trainer (thanks Ness for all the fun times!) I thought I'd better really start paying attention to volume and this appears to be what all the cool kids do.
I've never been a cool kid, so I'll see how we go.
Heavy weekend so today was a rest day. Walked 3km to check out a new caf and intended getting the bike out after work, but didn't make it.
Soft.
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