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

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

no bikes tonight

said Jen this morning.  I agreed with her.

CX tires my legs out.  I took it relatively easy at the pool this morning and spent some time swimming instead of running which was a nice change.

warm up 25m x 2
25m x 4 for time
straight legs 25m x 2
high knees 15 secs with rest x 6
tabata sprint one round
run high hands reach 25m x 2
swim 10 mins
underwater dive 25m

New start

First time I've had my first day in a new job in 6 years!!! Was I nervous? Yeah, I was.  Did I have a good day.

Yes, I did!

AM at the pool

Beautiful, bright pink sunrise this morning.  We were feeling a bit bored with the usual routine so we mixed it up a bit for a change.

warm up 25m x 2
sprint 25m x 4 (for time)
straight legs 25m x 2 (for time)
high knees 15secs, 5 secs rest x 6
tabata sprints
swim sprint + run 25m x 2
resistance rope run x 8
soccer ball hot potato 5 mins
high hands run, reach each 8 steps 25m x 2
cool down

No hypoxic work today because I didn't want to be shattered at work.

PM on the trainer

Chris Carmichael sprint workout

10:00 warm up ( 2 x 60sec max)
Stomps   3 x :12
5 min E2
Power starts 3 x :12
5 min E2
Agility sprint seated 2 x :20
4 min E2
Agility sprint out of the saddle 2 x :12
4 min E2
Race sprint 60-20-10 x 2
8:00 cool down

There may have been a little vom in the back of my throat after the second lot of agility sprints.

Pool and Ignite

Wed 10.8
AM
Was at the pool by myself this morning.  water was great.

25 m run x 4
tabata 8 x 4
run high hands 25m x 2
high knees 15 secs on 5 secs rest x 8
resistance band run x 6
straight legs 25m x 2
swim 200m

Thurs 11.8

Up at Lancefield for the last Ignite session.  Went for a couple of k's run.

spring in his step

It was a gorgeous morning this morning.  The outdoor pool was lovely, the sunrise was beautiful and I could hear birds all over the place.

Our friendly lifeguard was so excited about the warmer weather that I caught him having a little skip along the pool deck.  We like the lifeguard, he keeps a very close eye on us during the hypoxic work and he laughs at the games we play.

run warm up 25m
timed run 25m x 4
high knees 15 secs on 5 secs rest x 8
high knees 15 secs x 6
straight legs 25m x 2
soccer ball passes 5 x 4 mins 2 mins rest
soccer ball high passes 5 mins
run arms high reaching with alternate arms 25m x 2
soccer ball side swim reach 25m x 2
underwater dive 25m x 2

good work out.

Pool tired

Bec took Jen and I through a session at Melb High today.  It was hard, I was very tired out.  We did much more hypoxic work than we have been at Fitzroy and that always makes me incredibly tired.

4 x 33min warm up, getting faster each time
high knees 15 secs, no rest x 8
hypoxic dive for weighted ball repeat for 10 mins
soccer ball hot potato 15 secs on, run to rope x 10 mins
more hypoxic dives, swim back

I'm been very tired all day, it's been a bit of a chocolate and carb disaster.

tired legs

Goodness, CX takes it out of your legs.  It was hard work in the pool this morning.  I piked on the underwater work as it would have made me far too tired for my all day meeting today.

50m sprint
50m straight legs
high knees 20 secs 5 secs rest x 6
high knees 20 secs no rest x 6
tabata spints 50m
soccer ball tread water passes 10 mins
resistance run to rope x 8

Bec's back

Bec joined Jen and I at the pool this morning, it was her first session back since having Mitchell and the first time she's been in the water with us.  I found it funny that she talked more than us.  

warm up
high knees
20 secs on, 5 secs rest
20 secs on, no rest
tabata sprints 50m
resistance lane rope lunges x 10
tread water hot potato 10 mins
tread water, hot potato dive for weighed ball 10 mins
under water dive 25m Yay!
cool down

I bought a soccer ball today so the tread water hot potato will be a little harder next time.

CX tired

Absolutely tired out today, with a big orange sized lump on my right ITB.  Don't even remember hitting my leg, but it probably happened on a dismount.  The bruise is starting to go black, super black, I hope the swelling goes down soon.  I've still got a sprinters cough too which is a little strange, I guess I'm more efficient at running so I don't get it any more running.  It's annoying though, I sound like a sick smoker.

I went to the pool with Jen this morning, it was busier than a usual Wednesday, we had company in the aqua play lane.  Our friendly lifeguard was laughing at the games we play.

25 m run
25m x 2 straight legs
20 sprint 10 sec recovery x 8
High knees 20 secs, run to rope, 5 secs rest x 6
High knees 20 secs run to rope no rest x 6
lane rope resistance run
max effort sustained at lane rope x 6
run to lane rope and stay there x 6
max dive 25 metres YAY!!!!  cough, cough, cough, wheeze, wheeze
max dive 25m broken into 3
dive for the ball racing Jen, she won every time, 6 x 25m

the end.  Fun, love the pool.

Here's some photos from yesterday....

CX photos

how cool.

Inside Pool this morning.

25m x 2 run
25m x 2 straight legs
high knees 15 secs 5 secs rest x 6
high knees 15 secs no rest x 6
high knees 20 secs 5 secs rest x 6
high knees 20 secs no rest x 6
max dive...........................swim back

I did 25m x 3

Wow!  it hurt everything, particularly my quads.  I was very excited and am looking forward to going further next week.  I was pretty shattered after the 3rd

Resistance run to lane rope x 10, good form this week, getting stronger

Dive for the ball 25m x 2

The end.  I hope we're back outside next week.  I like it better even though it's freezing.

Soft?

Jen and I decided that the freezing cold morning was a good enough reason to give the outdoor pool a miss today.  We headed to Richmond instead. 

We both thought it was hard work today.  The water felt really thick and hard to move through.

run 50m x 2
straight legs 50m x 2
high knees 15 secs 5 secs rest
high knees 15 secs no rest
high knees 10 secs 5 secs rest
tabata sprints x 8
band runs to lane rope x 12
10 sec band run, 10 stroke swim, run back x 6
max dive 50m

Pool

AM

Another chilly morning at Fitzroy Pool.  It was 3 degrees on the pool deck but the water was almost 27 so it wasn't too bad.

We had good fun today making up new games.

50m run
50m straight legs
high knees 15 secs 5 secs rest
high knees 15 secs no rest
tabata sprinting flat out x 2
resistance band run - launch as hard as we could to the lane rope and stay there for as long as we could, I could do 5 secs, Jen got to 12
underwater max dive 75m

Golly Goodness

AM

It was a mild morning this morning so I was surprised when Jen didn't comment when I mentioned how nice it was.  She'd got to the pool earlier than me so had been in the water for a little while.  It was a bigger surprise when I got in the water and realised that the heater wasn't working properly and the water was cold!  No wonder she didn't agree it was a pleasant morning!

50m run
50m straight legs
200m 10 sec max effort run 5 secs recovery (phew, that got the HR up)
band resistance run 15 secs on, max dive, swim back x 6
swim dragging each other 50m continuous (ouch)
max underwater dive  x 2 ( I did over 25m - YAY!)

So I'm not bulletproof....

I finally told Fi that I won't be running Gold Coast.  Actually will be taking a bit of a rest from running hard enjoying the last of the shed instead. 

That was a ridiculously hard decision to make, I must have a very nice life if I can spend so much of my thoughts deciding on what training I should be doing. 

Now, that I've decided I feel a lot more relaxed and am looking forward to getting some energy and perspective back.

I went for a hit out at the pool this morning but I'm not really better so it was a bit hard work.  We gave up after 1/2 hour.

50m run
50m straight legs
high knees 15 secs 5 secs rest
high knees 10 secs 5 secs rest
Theraband sideways walk
Theraband scissor
25m run

Get out, shiver, walk very fast (but don't run) to shower.  Brrrr.  Porridge at Mixed Business.

Brrrrr

It was cold in the pool this morning.  I like Fitzroy Pool but I think I'll need to find some HTFU if I'm going to train there all winter.

20 min run
High knees 15 secs 5 secs rest x 6
High knees 10 secs 5 secs rest x 6
resistance band run 15 secs x 6
resistance band run 30 secs x 4
dive for the coloured balls 150m
jendive drag 25m
weight belt run 50m

The pool is cool

I have so much fun in the pool with Jen, we were providing lots of entertainment for the others swimming this morning.

I laughed hard.

25m sprint x 2
25m straight legs x 2
high knees 15 secs 5 secs rest x 6
high knees 15 secs no rest x 6
high knees 10 secs 5 secs rest x 6
high knees 10 secs no rest x 6
resistance band run max dive run back
15 secs x 6
10 secs x 6
max dive with dive belt (18kg) 75m
tug of war 30 secs

New weight belt

AM

It was a bit cold this morning and the pool was kinda empty.  The water was fine once we were in and then we realised that all the triathletes had probably just competed at Port MacQuarie.  We had fun in the water, Jen's bought a new diving belt and I think she's put at least 15kg in it.

The belt is quite heavy and it made me go really fast on the dives.  I sank like a stone and if I pushed off the bottom I could just break the surface and take a quick breath before sinking under again.  We did wonder if people were watching us thinking what on earth are those girls doing???

25m run x 2
25m straight legs x 2
high knees 15 secs x 6
high knees 10 secs x 6
50m 1/2 swim sprint 1/2 run x 6
resistance band run 15 secs 10 secs rest x 6
resistance band run 10 secs 5 secs rest x 6
50m underwater dive
50m underwater run
50m underwater dive
50m underwater run

PM

An hour walk to the pub where I didn't drink beer and did eat steak.

Swimming under the stars

AM

Gorgeous morning at the pool, it was lovely swimming under the stars and then watching a beautiful sunrise.

No Jen, so I didn't push it too hard on the underwater dives.

600m swim
25m sprint x 4
25m straight legs x 4
15 secs high knees 5 secs rest x 6
15 secs high knees no rest x 6
10 secs high knees 5 secs rest x 6
10 secs high knees no rest x 6
max dive swim sprint up to 50m x 6
max dive swim sprint up to 50m x 6
resistance band running x 6

Pool in the cool

AM

The heater wasn't working properly at Fitzroy pool so it was pretty chilly in the water this morning.  Lucky we were working hard and that warmed us up.

I noticed that I could smash it this morning so going into one of these sessions rested obviously makes a big difference.  Hopefully when I'm back on my feet tomorrow the running will be good too.

25m sprint x 2
25m straight legs x 2
high knees
15 secs on 5 secs rest x 6
15 secs on no rest x 6
10 secs on 5 secs rest x 6
10 secs on no rest x 6
jendive 4 x 25m with additional drag on the last rep
50m underwater dive for balls x 2
push ups on high wall 10 x 3

Jen said she wanted porridge for breakfast so we went to Mixed Business. Yum!