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.
Showing posts with label hills. Show all posts
Showing posts with label hills. Show all posts
Sunday, October 2, 2011
Tuesday, August 9, 2011
Walsh St fourpeat and Pain
I haven't run Walsh St in so long, and it really hasn't got any easier. I managed to get out 4 loops of running up Walsh and then around to and down Anderson. I used to be able to do that 5 times without a break, but I was just happy to get the 4 out today even with rest.
It was nice to see Justin hooking past on his way to work as well. He did well to spot me around the corner.
PM Jeff @ the gym
My friend Ben came back tonight so of course Jeff turned up the temp. I'm tired out now and will need to give the pool a rest in the morning.
16kg kb
round body pass 50 ew
push up prone brace at least 2 mins prob closer to 3-4 for all rest
50 1a swings each hand
prone brace
50 cleans each hand
v sit
50 jerks each hand, swap on 25
push up prone brace down to elbows and back a few times
50 lunges each leg
prone brace to push up
50 deadlifts each leg
v sit
It was nice to see Justin hooking past on his way to work as well. He did well to spot me around the corner.
PM Jeff @ the gym
My friend Ben came back tonight so of course Jeff turned up the temp. I'm tired out now and will need to give the pool a rest in the morning.
16kg kb
round body pass 50 ew
push up prone brace at least 2 mins prob closer to 3-4 for all rest
50 1a swings each hand
prone brace
50 cleans each hand
v sit
50 jerks each hand, swap on 25
push up prone brace down to elbows and back a few times
50 lunges each leg
prone brace to push up
50 deadlifts each leg
v sit
Tuesday, July 26, 2011
Is this fast?
AM
Not sure how it happened but I put my fast legs on this morning. Fi and I did a blistering lap of the Tan this morning at 4 05min/k pace. We started out at a fairly usual pace and then gradually turned it up, we were chatting then we got a little quiet. Then Fi asked 'is this fast', um yeah, it is! It felt great! So good, to push and get a response from my legs, it was definitely my lungs that gave out this morning rather than my body which is a promising sign.
We then kicked up Anderson St and held fast for the first rep, then my legs started to hurt. I pushed out another 3 but couldn't match the pace of the first.
My legs got incredibly sore during the day, it felt so good to hurt.
PM
16kg Kbell
20 Round body passes each way x 2
10 snatch es
10 lunge es
10 push ups
9 snatch es
9 lunges es
9 push ups
8 snatch es
8 lunge es
8 pushup
all the way down to 1
20 OA swings
1 min push up prone brace
20 cleans es
1 min push up prone brace
10 jerks es
1 minute push up prone brace
30 single leg deadlifts
1 minute push up prone brace
Not sure how it happened but I put my fast legs on this morning. Fi and I did a blistering lap of the Tan this morning at 4 05min/k pace. We started out at a fairly usual pace and then gradually turned it up, we were chatting then we got a little quiet. Then Fi asked 'is this fast', um yeah, it is! It felt great! So good, to push and get a response from my legs, it was definitely my lungs that gave out this morning rather than my body which is a promising sign.
We then kicked up Anderson St and held fast for the first rep, then my legs started to hurt. I pushed out another 3 but couldn't match the pace of the first.
My legs got incredibly sore during the day, it felt so good to hurt.
PM
16kg Kbell
20 Round body passes each way x 2
10 snatch es
10 lunge es
10 push ups
9 snatch es
9 lunges es
9 push ups
8 snatch es
8 lunge es
8 pushup
all the way down to 1
20 OA swings
1 min push up prone brace
20 cleans es
1 min push up prone brace
10 jerks es
1 minute push up prone brace
30 single leg deadlifts
1 minute push up prone brace
Tuesday, July 12, 2011
Welcome back legs
AM
I decided it was time to test my legs on some hills. It wasn't pretty and it hurt, but I got through everything ok. I was pretty tired today at work, but I have to remind myself, it won't be as hard as this morning again.
3 at the monument
2 backwards at the monument
5 at the grass pinch climb at the top of the Bowl
2 from the water trough up around to the chairs
1 Anderson St
Jog back to car
Lunch - walk in and back from the city
PM Jeff's at the gym
16kg kbell
20 round body pass ew
Girevoy style session - 2 mins rest between each of
3 mins each side snatch
2 mins each side snatch
1 min each side snatch
2 mins each side jerk
1 min each side jerk
3 mins each side LCCJ
2 mins each side LCCJ
1 min each side LCCJ
Well! It's been a long time between drinks for Girevoy and I've got a very attractive case of arm pump going on. My grip gave out very early, I couldn't lock out my right elbow and I could feel it all the way down my triceps, obliques and hip flexors. Tomorrow will be interesting.
My form, though slow was consistent. No where near my old pace but I held 12 min each side for each of the snatch minutes, 7 for the jerks and 5 for the LCCJ.
I'm a little scared that I'll be riding the Burbs loop with Steve on Thursday. I think he's going to smash me.
I decided it was time to test my legs on some hills. It wasn't pretty and it hurt, but I got through everything ok. I was pretty tired today at work, but I have to remind myself, it won't be as hard as this morning again.
3 at the monument
2 backwards at the monument
5 at the grass pinch climb at the top of the Bowl
2 from the water trough up around to the chairs
1 Anderson St
Jog back to car
Lunch - walk in and back from the city
PM Jeff's at the gym
16kg kbell
20 round body pass ew
Girevoy style session - 2 mins rest between each of
3 mins each side snatch
2 mins each side snatch
1 min each side snatch
2 mins each side jerk
1 min each side jerk
3 mins each side LCCJ
2 mins each side LCCJ
1 min each side LCCJ
Well! It's been a long time between drinks for Girevoy and I've got a very attractive case of arm pump going on. My grip gave out very early, I couldn't lock out my right elbow and I could feel it all the way down my triceps, obliques and hip flexors. Tomorrow will be interesting.
My form, though slow was consistent. No where near my old pace but I held 12 min each side for each of the snatch minutes, 7 for the jerks and 5 for the LCCJ.
I'm a little scared that I'll be riding the Burbs loop with Steve on Thursday. I think he's going to smash me.
Tuesday, April 19, 2011
- Jeff Jerk +
AM
I was supposed to do 10km of up and overs today but my legs were just too sore and tired. There was plenty of resting and navel gazing going on but I managed to get out 7km including 2 Walsh Sts.
I'm not happy with my lack of HTFU but not much I can do about it now, my hip is starting to ache so perhaps giving it a 3km rest was the right choice.
PM Jeff's without Jeff in my backyard.
I do have to question why I picked the hardest workout I could think of when there was no Jeff to goad me into it. Maybe I found my HTFU that was missing this morning!
Jerk +
10 Jerks each side after each exercise
Round body pass 20 ew
snatch 10es
lunge 10es
clean 20es
squat 10es
OA swing 20es
single leg dead lift 20es
high pull row 20
I managed to get through the whole thing including a warm up in 30 mins, more than 10 mins faster than the last time we did it.
I wonder why?
I was supposed to do 10km of up and overs today but my legs were just too sore and tired. There was plenty of resting and navel gazing going on but I managed to get out 7km including 2 Walsh Sts.
I'm not happy with my lack of HTFU but not much I can do about it now, my hip is starting to ache so perhaps giving it a 3km rest was the right choice.
PM Jeff's without Jeff in my backyard.
I do have to question why I picked the hardest workout I could think of when there was no Jeff to goad me into it. Maybe I found my HTFU that was missing this morning!
Jerk +
10 Jerks each side after each exercise
Round body pass 20 ew
snatch 10es
lunge 10es
clean 20es
squat 10es
OA swing 20es
single leg dead lift 20es
high pull row 20
I managed to get through the whole thing including a warm up in 30 mins, more than 10 mins faster than the last time we did it.
I wonder why?
Thursday, April 7, 2011
rippin it up
AM
Another blistering lap of the tan followed by 8 repeats of Anderson St. I knew we must be fast when Dee stopped talking, a check of her Garmin and she confirmed we were at 4 45 pace.
Dee kept me going up Anderson, I was ready to give up after 5 but we ripped out another 3.
Total dist 7.7kms
PM Jeff's @ the Hall
Mobility warm up
Cassock lunges were ridiculously painful, luckily I have an appt with James and his evil fingers of death on Saturday.
10kg tyre tube
length of hall + return x 2
lunges
duck walk
jump lunge
board squats
weighted plate push
length of hall + return x 4
length of hall return
I tore the skin off the sole of both my big toes. Not optimal for running so I decided to retire from plate push and went to a wheelbarrow plate drag for 2 lengths.
feet on plate, reverse bridge walk
length of hall
wheelbarrow plate drag
length of hall
10kg tyre tube
clean to back of neck and squat x 50
around body swing 25 ew
Russian twist 25 es
Another blistering lap of the tan followed by 8 repeats of Anderson St. I knew we must be fast when Dee stopped talking, a check of her Garmin and she confirmed we were at 4 45 pace.
Dee kept me going up Anderson, I was ready to give up after 5 but we ripped out another 3.
Total dist 7.7kms
PM Jeff's @ the Hall
Mobility warm up
Cassock lunges were ridiculously painful, luckily I have an appt with James and his evil fingers of death on Saturday.
10kg tyre tube
length of hall + return x 2
lunges
duck walk
jump lunge
board squats
weighted plate push
length of hall + return x 4
length of hall return
I tore the skin off the sole of both my big toes. Not optimal for running so I decided to retire from plate push and went to a wheelbarrow plate drag for 2 lengths.
feet on plate, reverse bridge walk
length of hall
wheelbarrow plate drag
length of hall
10kg tyre tube
clean to back of neck and squat x 50
around body swing 25 ew
Russian twist 25 es
Thursday, March 24, 2011
Noticing
AM
Hill session at the Tan, legs felt caned which I was surprised by as I've had extra rest this week. Funny how long fatigue can hang around.
3 at the monument
3 at the drink trough
5 Anderson St
Total dist 8km
I noticed a dead possum and somebody letting their dog drink out of the water fountain (ewww!)
I also noticed that my weight went back up by 600 grams. I was so busy Tuesday that I missed lunch and dinner (ate brocolli, nuts and choc milk at about 9pm) for no movement on the scale yesterday. Went back to my normal food yesterday and saw it on the scale this morning. Good reminder that you need to eat to lose weight. Also, good reminder to not get too hung up on the numbers day to day.
I had wanted to head up to the Boulie by bike this evening as there's no Jeff but I think I'll give my legs the extra rest ready for a jump up in distance on Saturday.
72.7kg
Hill session at the Tan, legs felt caned which I was surprised by as I've had extra rest this week. Funny how long fatigue can hang around.
3 at the monument
3 at the drink trough
5 Anderson St
Total dist 8km
I noticed a dead possum and somebody letting their dog drink out of the water fountain (ewww!)
I also noticed that my weight went back up by 600 grams. I was so busy Tuesday that I missed lunch and dinner (ate brocolli, nuts and choc milk at about 9pm) for no movement on the scale yesterday. Went back to my normal food yesterday and saw it on the scale this morning. Good reminder that you need to eat to lose weight. Also, good reminder to not get too hung up on the numbers day to day.
I had wanted to head up to the Boulie by bike this evening as there's no Jeff but I think I'll give my legs the extra rest ready for a jump up in distance on Saturday.
72.7kg
Thursday, March 10, 2011
Hauling ass.
AM
Hill session at the Tan. Alone again, I gave it!
3.5km Tempo run
8 repeats of Anderson St
Total Distance 8km
Hammies were so tight they felt like I was being stabbed by knives in both of them. Meant that I didn't really have my top speed especially up Anderson. My short term beer gut probably contributed to that too.
PM @ Jeffs
3 phase pause squat with the yellow bar + 48 kg steps ups ES
3 x 10
waterball weighted bridge with yellow bar
2 (could have been 3, not sure) x 20
single leg deadlift with yellow barbell
3 x 5 ES
press window washer with yellow barbell
2 x 10
I think that's right but I'm kinda shattered so I could have it wrong. 48kg step ups were way easier thanks to Helen telling me to use the momentum of the bells which helped heaps.
Hill session at the Tan. Alone again, I gave it!
3.5km Tempo run
8 repeats of Anderson St
Total Distance 8km
Hammies were so tight they felt like I was being stabbed by knives in both of them. Meant that I didn't really have my top speed especially up Anderson. My short term beer gut probably contributed to that too.
PM @ Jeffs
3 phase pause squat with the yellow bar + 48 kg steps ups ES
3 x 10
waterball weighted bridge with yellow bar
2 (could have been 3, not sure) x 20
single leg deadlift with yellow barbell
3 x 5 ES
press window washer with yellow barbell
2 x 10
I think that's right but I'm kinda shattered so I could have it wrong. 48kg step ups were way easier thanks to Helen telling me to use the momentum of the bells which helped heaps.
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