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.

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.

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

want you back

I went for a run this morning.  Finally.  It hurt.  Alot.

I've got a lot of work to do to get back to usual fitness and then alot more to get to race fit.  I wish Jeff still lived here but he doesn't so I'm going to have to work it out myself.  First stop, regain usual good health.  Second, don't overdo it with impatience.

Dist 6.5km

Run CL Run!

I went for a run this morning!  It felt great!  I could run fast!  Fi was not with me.  She will be soon, but not too soon.

Run 1/2 hour
walk 40mins
bike 30 mins

Running legs

Last night it was a lovely pre Spring evening and there seemed to be hundreds of people running around Princes Park.  I felt a little wistful, so I canned my planned ride this morning and went for a run.

Well!

Cycling and running are so different, my fitness in one does not translate to the other.  I knew I wasn't using my hamstrings too much on the bike and golly gee they felt it this morning. 

I ran two laps of the Tan, I enjoyed it, my legs hurt.

PM  Gym, no Jeff

16 kg kbell

12 of each (each hand), 3 times through

swings
snatches
cleans
press
clean and squat
one arm high pull
jack knife
russian sit up (half turkish get up)
russian twist

5 windmills each side to finish

Stockpiling

Golly goodness, my legs are tired out today.

I went for a run this morning but only lasted 5kms.   I was just plain worn out, my legs weren't really hurting at that stage but I just didn't have any gas in the tank.

PM

tyre bags in the car park

By now, my legs were sore.  Really sore.   I did 500 skips and could only string 20 together at a time.  I then tried for lunges, but dropped the bag after one return trip. 

Board jumps x 2
jump lunges x 2
dragon lunges x 2
side lunges ow, ow, owwwwww
try again with the side lunges
Nope, "get lost" said my legs. 
backwards lunges x 2
side lunges, surely my adductors will have warmed up by now
"I said GET LOST" said my legs
ok, said me, you win

side twists 2 x 50
mountain climbers 2 x 50

stretch

good hard look at myself

Went for a run this morning, in Bendigo.  It was my 20 year reunion last night and there's alot to be said for a healthy lifestyle!  I was very happy to see that my nerdy friends are all starring at life and careers.

My run was hard, my legs are tired out from the Beach Rd ride yesterday.  I ran for about 50mins but I took a few walking breaks too.

PM

skip 500
run up and back the carpark with the tyre x 10 return
rope shenanigans 12 mins
sandbag shoulder walk to milkbar and back
16kg kb farmer walk milkbar and back
24kg kb farmer walk end to end carpark
24kg kb renegade row x 5
carpark forward and backward lunge

Cadel FTW!!!!!

OMG - TT at the Tour was unbelievable!  Cadel Evans, champion, giving it everything, hurtbox, power, never give up, attitude.  I don't have the words to describe how I felt watching that stage and I can only imagine the emotion of finally achieving a goal you've focussed your every moment to for over 10 years.

I'll be using that ride for motivation for years to come. 

AM
Run 6.5km

PM Backyard at my place

15 deck squats x 3
Skip 3 mins x 3

3 x
3 phase pause squat x 5
20 one leg explosive step up to squat

2 x 16kg kb step up
5 each leg
2 x 20kg kb step up
5 each leg x 2

20 kg KB Bulgarian split lunge
5 each leg x 3

24 kg renegade row
3 x 5

We sipped champagne and watched the highlights of the TT to end.

A directive?

I went for a run this morning instead of tomorrow as I'll be riding with Steve and Gavin.  I was a little weary in the body and mind but waking up to The Clash followed by Dolly Parton was a great start to the day.  Gotta love RRR.

Dist 6.5km

I've organised to meet Steve and Gavin early tomorrow for long loop around the hills of the Northern suburbs.  In a txt I noted to Steve that I thought the two of them will tear my legs off - he replied that he'll take that as a directive.

It's going to hurt....can't wait.

The time is right

AM

It was a nice morning for a run around the Tan this morning, my legs and achilles are sore from my epic walk on Sunday but I thought it was as good a time as any to test them out.  I ran up Anderson St once, it felt ok, there was no speed but it felt ok.  Then I did 2 x 400m repeats, they didn't feel so great, I had no form and was landing really heavy.  I took off for another km cruise and then finished up with one more 400m.  It felt a little better but not fantastic.

ARVO

I picked out my road bike last week and today I picked out some shoes.  My foot doesn't fit in the women's specialized range so I've gone with the men's (expert?) with the carbon sole.  The colour isn't my favourite but Mrs Barb will like them.

PM

Jeff's at the gym

Marc's first night back after a few weeks off and Jeff was always going to make it a good one.  All rest in prone push up hold to begin with then some added movement for interest added in.

16kg KBell
40 1A swings each hand
rest - caterpillar (foot to opposite hand under body)
40 cleans each hand
rest - knee to elbow 20es
30 cleans each hand
plank hands to elbows 40
40 lunges
rest - knee to elbow 20 es
30 lunges
rest - caterpillar 40
20 lunges
rest knee to elbow
cleans 30 es
rest - caterpillar
20 cleans es
rest - plank elbows to hands 15
10 cleans es
plank 1 minute

Fun stuff

AM

One lap of the tan this morning. I've had a carb heavy, corporate catering week so I felt a bit heavy but still felt better than a few weeks ago.

PM Jeff's @ the Hall

I rode to meet Helen, she's had some bad news this week so we had alot to talk about. 

high knees
butt kick
cradle
spider lunge
dragon lunge
backwards lunge

jump lunge
board jumps
for 10 mins

10kg tyre tube
30 round body twist
30 squat to clean back of neck
30 squats
30 backwards lunge
30 jump lunge
30 jump squat
30 push up

50 round body twist
50 squat to clean
50 squats
50 backwards lunge
50 jump lunge
50 jump squat
30 push ups

push tyre length of hall x 2

Then rode home with Helen.

something to remember me by

AM

went running from home this morning, it was a nice morning but I felt a little dusty after a glass of wine and a late night with Amy.  It's been lovely having her stay and play.

Dist 6.5kms

PM Jeff's @ the gym

Couple of beginners put the dampeners on a killer session Jeff had planned,  he needs to work harder at keeping the newbies away!  I wasn't too sad as I've had a couple of weeks off and the first one back always really hurts.

16kg kbell

round body pass 25 ew x 2
3 mins work 30 secs rest
one arm swing change hands (ch) on 20
clean ch on 15
jerk ch on 15
jerk ch on 15
lunge cl on 15
long cycle ch on 15
snatch ch on 15
single leg deadlift cl on 10
clean ch on 15

That will hurt tomorrow, disabled toilet here I come.

A good day

AM

It was a nice morning at the Tan today and I was happy to be running.  It felt good and I wanted to keep going.

5.5kms

PM

I was late finishing work so I rode like the clappers to meet Helen and then we continued onto the Hall.

Usual warm up then 15 mins of
10kg tyre tube
board jumps
bounds
dragon lunge
lunge
reverse lunge
jump lunge
cossack lunge

30 round body pass
30 swing to squat
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 round body pass

Tabata 1 round (8 repeats alternating)
jump squats
jump lunge
squat

tyre tube push
3,3,2,2,2

rode to the hospital to visit Gavin but he wasn't there, then I actually rode up Burgundy St for the first time!  I've been too scared to do that on the big gear but it was ok on the 42:22.

rode back to Moreland Rd with Helen having a lovely chat then I said goodbye and continued on home.

Too rainy

AM

I ran for just 1/2 hour this morning at the Tan.  My legs are still really tired after the weekend and I was pretty happy to cut it short.  I'd like to work up to high intensity for 30 minutes rather than endurance as that will help my CX racing.

PM

Too rainy for kettlebells at the gym.  very disappointing as I was looking forward to getting smashed.

Thurs June 16

AM
Lovely run around my burb this morning.  Islands in the stream kept me very good company the whole way around, it was probably lucky I was running by myself.  I felt good, nice run.

6.5km

PM
Rode my mtb to training at the hall.

Usual warm up
then some reverse lunges, cossack lunges, dragon lunges, board jumps over and over again. 
10kg tyre tube
30 round body pass
30 squat to clean behind head
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 push ups

50 round body pass
50 squat to clean behind head
50 squats
50 reverse lunge
50 jump lunge
50 jump squat
50 push ups (no weight)

bag push length of the hall return x 8 or so

then ride home

Fri June 17

nil by legs

running again

I went for a run this morning!

Haven't done that for a while.  It hurt an appropriate amount.

No Jeff's at the gym this evening.

Well then.

AM

Funnily enough, running was yuk this morning.  It was hard work and I didn't really enjoy it.  I'm quite predictable really.

Dist 3.8km or one lap of the Tan

PM

I've had a few weeks away from the kettlebell session at the gym and by golly I felt it tonight.  My forearms are so sore that it's really quite difficult to type this and I'm sure lots of muscles will be very sore tomorrow.

Rest was alternating between 30 secs prone push up and 30 secs supine push up (reverse crab)

50 Round body
rest
50 Round body
rest
50 OA swing
rest
50 OA swing
rest
25 Jerks es
rest
25 Jerks es
rest
50 OA Cleans
rest
50 OA cleans
rest
50 1 leg deadlift
rest
50 1 leg deadlift
rest
25 lunges es
rest
50 seated side twist
rest

Keep a lid on it!

AM

Wow!  I was running 5 min k's this morning, 5 of them in a row!  I have to take it easy for a good while yet so I'm trying not to get ahead of myself.  It's going to take a while to get back to full strength.

I'm very excited to have got my name in cycling news.  I don't know if that will ever happen again.

CX race report on Cycling News with photo of ME!

Dist 5km