Banter

Loving my classes at the new gym, but it's so, so quiet.  They'll get used to me soon.

I ITT'd there this morning after a quick light change on the bike meant I was running late.  Had a good race with a guy down Flinders St and Clarendon.  We were sad to say goodbye.

bit of a warmup

Circuit 3 times through 1:30 or so on each station
duck walk
explosive push up (ouch)
bag kick
run with the keg
box jump
ropes (in and out)

after each round,  around the block 20 squat jumps 20 lunge walk x 2
last time through we were running late so instead of the lungewalk squatjumps we ran around the big block

rode around Albert Park, Prahran and Richmond for an hour until the caf opened.  Then extended commute home.

Dug a hole in the garden and went for a walk. 

M2W

SAT

Went for a short solo run to test the legs.  Not surprisingly I was feeling very sore and tired after a very heavy week.  I didn't do too badly so decided that running with Fi might work.   I forgot that she runs fast so we did a bit of run a bit of walk and a lot of talk.  She's my favourite.

PM
I was following the Warny on Twitter and listening on the radio and getting super excited by the coverage.  My goodness, that is a hard, hard race and I have massive respect for everybody who lined up on the start line to give it a crack.  I got so excited that I needed to go for another run to burn off some energy.
I felt alot better than in the morning and did an extended P Park loop quite happily.

SUN
Went for a quick run before family lunch.  Felt good, was a shame I had to head for home so quickly to get ready.

Do you remember?

I need to write the RBT sessions down earlier.  So much going on and I just can't remember it all.  Had a bit of fun this morning.

Warm up
run around the block stopping 4 times to do
20 squat jumps
20 jump lunges
windmills
lungewalk

Circuit:

50 KB swings 16kg
10 burpees
50 v sits
10 burpees
3 street runs
10 burpees
50 push ups
10 burpees
double ropes
10 burpees

Run around the large block

50kb high pull
40 jump lunges
50 leg raises
40 jump lunges
50 step ups
40 jump lunges
40 push up twists
40 jump lunges
50 single arm rope work
40 jump lunges

Run around the small block carrying 8 kg KB overhead

50kb swings
40 mountain climber twists
50 turkish sit ups
40 mountain climber twists
3 street runs
40 mountain climber twists
40 push up to elbows to push ups
40 mountain climber twist
50 double ropes
40 mountain climber twists

run around the block
3 street runs
40 mountain climber twists

zzz

I got up to go to the Tan but only ended running a short distance.  I spent the rest of the time enjoying a walk with Nickers and Mrs B.  The sunrise was gorgeous.  My legs and back were very sore.

I went for another walk after dinner and ran about another 800m.  RBT is taking it out of me, it's all good though.

Tomorrow I'm back there for another session.

Wed RBT

First Wed RBT class.  There's so much going on that it's hard to remember what we did at the start of the class by the end.  12 or so hours later I know I'm going to forget stuff.   I'm so going to make Gavin do some of it though.

Warm Up
25 squats
25 lunges each leg
25 jump lunges
25 jump squats
15 burpees


Rope work in pairs - one person on the rope, other person runs to street and back (100m) x 2, rope work continues until runner returns 10 mins
up and down singles
up and down doubles
in and outs
circles
up and down singles

Warm up again

KB 16kg
high pull
plank
swings
v sit
walk around the block holding kb above eye level, if it drops 30 jump squats

mountain climbers 100
push up 40
mountain climbers 80
push up 30
plank

walk around the block with kb same rules as before

Spinning

My legs were weary and my abs sore this morning.  I woke up and considered running for about half a second and then continued on with my riding plans.

Met JBSECT in Carlton and rode down to Albert Park, they were recovering from racing on the weekend but their tempo is still way too fast for me so I practised spinning in the little ring.

I don't like riding that way but I know it's something I need to get better at. 

The headwind was a brutal southerly today so pit lane was the hurtbox for a change.   It was hard work.

JP, Gareth and Joe were all tired so they cut the session short just after they'd lapped me.  We rolled into breakfast and then I headed into work.

Pretty uneventful.

RBT

First bootcamp at the new gym and by golly it was hard work.  High intensity, hard cardio work which I haven't done for quite some time.

Too many squat jumps for my liking.  (that's for you Jeff)

50 mins

warm up
Push up position hands walk out and in

10 and 1
burpees and v sit
down to 1 and 10

circuit - 1 minute each station twice through

kb swings - 16kg
rope 2 hands up and down
50m sprints
squat jump travel

50m squat jump
jog
50m squat jump

50m sprints tag, rest = jump squat

2nd circuit - 1 minute each station twice through
kb sit up
keg push press
medicine ball slam - 8kg
partner hand cycle
jump lunge
wall sit
push up

50m squat jump
jog
50m sprint tag, rest = jump squat

Yee and Ha

Sat

Hard work for me, my legs were a bit heavy from my extended commute on Fri and I felt bleurgh.  We covered 10km but I probably only ran 8.  Was hard going.

Sun

Strongman session at new gym.  Nothing compares to Jeff but this is probably as close as I'll ever find.  45 mins of similar intensity to the shed.  Missed my peeps.  It was a circuit working in pairs 1 min each station but there was no gym boss and the minutes were pretty long. 3 times through then once round the block with a tyre.

mallet hit (heavier than Jeffs)

Push press or
70 sled backward drag and then bear crawl push (was on astroturf so moved pretty easily)

30kg sandbag run
20-30kg waterfilled keg run

tyre drag (unweighted med Jeff tyre)

MTB with Gavin in the arvo - just under 2.5 hours.  Loved it, perfect way to end the weekend.

bout time

had a good week this week.  I've been training hard, and I think I've found a gym that might suit me.

Listened to a presentation from our fraud team this week about blogging and social media, not sure what I'm going to do with this space.

and

no exercise again today.

Happy Riley Day

Happy Birthday cute boy!  It doesn't feel like 4 years ago that I met you for the first time.  You make me laugh.

No exercise at all today.

New tricks

Fi and I ran down to and along the beach this morning.  I was very tired and my legs felt very heavy after a pretty big week.

We ran for 1/2 hour and then walked back to breakfast.  It was another gorgeous morning, such a nice way to spend it with a lovely friend talking about all manner of things.

run 1/2 hour
walk 1 hour

New Park

I joined Nickers and Marc for conditioning work in a park that I didn't even know existed.  It was another gorgeous Spring morning and we went and checked out a new cafe as well.

It was a very lovely start to the day.  I plan to be back with them again soon.

warm up run
Circuit =
explosive step up 15 each side
lunge 15 each side
squat 30
mountain climber 30

one circuit
high knee run
one circuit
run
one circuit
butt kick
one circuit
5 x skip

chin up x 5
ab work 5 minutes

Beach in the morning

I ran from the Tan down to Beach Rd this morning.  Melbourne turned on the charm.  Moon set on my right, sunrise on my left, still bay reflecting a pink sky, traffic lights glinting on the Westgate, Spirit of Tasmania in the dock and stand up paddlers gliding softly by.

I was so taken with how pretty it was that I walked out onto Kerferd Rd Pier and stood there for a good 10mins.

Rach kept me company on the run back and kept me honest.

7km

PM

Wow, my legs are sore.
skip 100
box jumps 10
single leg step up to squat 3 x 10 each leg
2 16kg kb step up 3 x 5 each leg
2 x 16kg kb bulgarian split squat 2 x 5 each leg

enough.

Ride to Work

Today was Ride to Work Day, I rode Upfield Bike Path and stopped at the Commuter Cycles breakfast for muffins and coffee.

Nik and Justine where there with some other familiar CX faces.  I had to leave there quickly to meet Mel at the Bridge.  She's just returning to work after illness so good on her for being on the bike.

We stocked up on fruit and goodies at work as well.

I rode Marc back to her car which I guess was in Hawthorn.  We had fun tootling along the bike path and Marc displayed some very good safety signals.  It was such a nice night for a ride, I think I'll join her again soon.

I ITT back to Nth Fitroy for dinner.  The Glenferrie Rd hill was the only place I was wishing for gears.  My CX bike is such a nice ride, it's a great commuter.

Now I am tired.

JPSECT AP

I rode with JPSECT this morning and did a speed session at Albert Park.  By golly, they go hard.   One day I hope to stick with them for one circuit. 

I did 3 laps and pulled up a little too early as I had time for one more.   Down in the drops pushing pit lane then, gear down and into the wind for the ride into the city.  Hard work, snot dripping off my chin kinda hard work.

Very delicious porridge to follow at Degraves.   Not sure how I'll fit more of these sessions in because I won't take my road bike to the gym for Jeff. 

Pool with a preggy

No Jen at the pool this morning but a very cute Ness turned up to have some fun.  It was good to be doing a workout with her again, she had a good time. I think she'll be back, I hope she will be.

warm up
4 x 25m
run
2 x 25m
straight legs
4 x 25m
tabata x 8
high hands
2 x 25m
high knees
15 secs, 5 secs rest x 6
high knees
15 secs no rest x 6
ball work
2 x 5 mins
resistance band run x 4
underwater
2 x 25m

Shovelling dirt

I was meant to go for a MTB around Hans Loop with Micala this morning but a night of rain put an end to that. 

With a few hours to spare, I turned my thoughts to helping a friend move 4 trailer loads of now wet dirt.  Ben's been doing his garden this weekend and had already put in 28 hours of work, I was happy to help even though he thinks I'm nuts.

I haven't shovelled dirt before, unloading it was a good ab workout and with the 2 of us, we got through the last 3 trailers in no time.

I needed to have a snooze in the arvo.

PM in the carpark

tyre runs
tyre arms: straight, bent, behind, backwards
sand bag shoulder walk to milk bar and back
sandbag carry to milkbar and back
rope shenanigans
window wipers 3 x 5 each side
kb twist 2 x 20

White Weddings

I took a rest day on Friday, picked up Amy's new bike and headed home.

Sat am

It was a super gorgeous morning in Bendigo.  I ran down to Lake Weeroona and then met Dad in town for breakfast.

Beautiful Beach Rd

The running girls met at Beach Rd this morning for a change.  It was very lovely, the air was warm and I was surprised to notice that it felt different.  Melbourne's a small city, but the air at my house, feels different to the air at the Boulevard which feels different to the Beach.

There was no wind, truly gorgeous.

I probably ran 6km but I'm not sure because my GPS wasn't working.

PM Backyard

Our last chance at tree ups tonight as the trees being removed tomorrow.

Deck squats 2 x 20
box jumps 3 x 20
step ups 2 16kg kb 3 x 20
step downs 3 x 5
tree ups 5

Bikes are awesome!

I met some new workmates on the Boulevard for an early morning session.  We talked out some things that have been concerning me about work and generally had a very excellent time.  We will be back.

ITT to the Boulevard
One full loop
4 Postman repeats
commute to work and home again.

Minutes and ten downs

Oh golly, I'm out of shape!  My legs are soooo sore, I was trying so hard to disguise from Jeff how sore I was but he worked out pretty quickly that I'm soft at the moment.

I had so much fun running with Fi this morning,  what's a little bit of DOMS between friends?  (ok, alot).

We did 20 repeats of 1 min sprint, 1 min jog recovery.  My sprints weren't very sprinty but I still pushed out what I could and got more than a little vommy.  All up I did just over 7km in 40 minutes.  Not bad, but not great.

Pm at the Gym was tough.  I chose the 12kg kb to my shame, but the black spots and vomit feeling makes me think I made the right choice.

round body pass 20 ew x 2

OA swing 20 es
OA swing 10 es
OA swing 9 es
OA swing 8es
OA swing 7es
OA swing 6es
OA swing 5es
OA swing 4es
OA swing 3es
OA swing 2es
OA swing 1es

From here on in, I'll call that pattern '10 down'.

cleans 20 es
cleans 10 down

jerks 10 es
jerks 10 down

LCCJ 10 es x 3
LCCJ 5 down

the end.

Watercise

Yay!  Back in the pool.  Oh my goodness it was cold on the pool deck this morning but I was happy to see lots of steam coming off the water because that means the heater is working.  When we turn up and it's 5 degrees and there's no steam we know it's going to be a cold session.

I didn't have alot of strength, endurance, legs or lungs.  Well, maybe I did have some lungs - I managed half a lap underwater at the end of a session.  I may have done a very good impression of a beached whale when I surfaced but at least I did it!

warm up 50m
straight legs 2 x 50m
high hands 2 x 25m
high knees 15 secs on 5 secs rest x 8
high knees 20 secs on no rest x 6
tabata - one set
soccer ball throws 5 minutes
resistance rope run x 6
underwater swim 75m

Weekend fun

Saturday Oct 1

Finally, finally I was well enough to go for a run with Fi.  We nearly headed to the pool because I wasn't keen on running in the rain but after a rudie nudie change in the car because the weather was fine I was good to go.

We started from Swan St and headed along the flat boulevard to Walmer and then back, I lasted 50 minutes and I was so sore afterwards that I spent the day in Skins.

It was so lovely to be running with Fi again, we had alot of life to catch up on.  Lucky Fi had a lot to talk about because just running and listening was more than enough effort for me.

I'm happy with the distance, I've got no idea of pace because we both went Garminless.

Sunday Oct 2

Daylight savings started last night so after a bit of a sleep in I woke to a beautifully sunny spring day.  Hmmm, trail running or a ride on the Boulevard?  I decided to get on the bike as I'd already run this weekend.
I didn't do a mega ride, my heartrate was super high and I was at threshold for the entire time.  I rode for an hour in beautiful sunshine and when I'd been swooped 3 times was happy to turn for home.

I was all alone for training in the backyard, and again in the interests of sensibleness eased myself back for my first strenght session in weeks.

500 skips
100 bodyweight lunges
100 bw dragon lunges
100 bw squats
30 pushups

I'll see how I pull up tomorrow.