What did I say?

I kinda listen to myself....sometimes.

Met with JBSECT this morning for a boulevard ride.  Melbourne was on her best behaviour this morning, it was more gorgeous than usual and made me miss my Fi.  Mornings like that are made for 20k and lots of talking.

This morning instead I ate stem trying to keep up with Kath who is now over 7 months pregnant and so fast it's just kinda ridiculously awesome.   I've said it before and I'll say it again. I like riding with that crew. 

The knee that I banged on the MTB hurt me alot today, so much so, that I pulled the pin on Postmans this morning and tried to take it easy.  It felt fine walking around today (and yes, I am back wearing high heels) but getting on the bike to ride home was an exercise in gritting my teeth.  It hurt.

Did half a session with Helen as I had to go out to another meeting.

Warm up run around the block, stopping to do jump squats, windmills, jump lunges, squat jumps and lunge walking.

Then 1 min each of
Burpees
explosive push ups
jump squats
jump lunge
mountain climbers
v sits

Then run to the milk bar and back
Helen did some more, I pulled the creeper out of the garden.

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.

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

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

Smashfest

Ha!  My legs are still sore from Thursday, or yesterday.  I woke up, got up had a snack and went back to bed for more sleep.

I was meeting my cousin for brunch so when I did actually got up, I got on my CX bike and rode down to Nth Melbourne for some very delicious food.

I smashed it into the headwind on the way home and practised some more 'look Mum, no hands' in my street.  Today, I could keep turning the pedals over rather than just rolling. 

PM
Gavin had requested a smashfest so I set up an old school Jeff circuit in the backyard.  We did 1 minute on, 10 seconds break for 50 minutes.

The stations were:

tree chin ups
2 x 20kg step up to lunge
16kg renegade row/man makers
burpees
tyre jump in and out
tyre tube squat
Girevoy jumpsquat
push up
sandbag shoulder

Then we went for a run around the block.  It was hard to hold the intensity for the whole time, much easier when there's a big group to banter with.  We were both spent by the end though.

big ring, grind, repeat

AM

Steve arrived at my house just before 6am (what kind of crazy world do I live in where this is normal?) and we rolled down to the bus stop in Nicholson St to meet the JPBSECT gang.
A strength workout of hill repeats on the Boulevard was the session planned for today and we quickly made our way to the pipe bridge and up the hill to the Boulie. 
TT to Walmer St where we turned left put the bike in the big ring, sat down and ground all the way up to the post box.  Turn around, back down to the Boulevard where we rode back down to the playground then repeat 5 times.
I didn't get 5 repeats out, I lost the group on the TT to Walmer and by the time I'd got there they'd already done one rep.  I got out the 4.

This was a great workout.  I loved it, hard work but the efforts were something I felt comfortable with.  I've always loved the hills and the Boulevard is my favourite place of all time.

I was very tired all day and lucky I was working from home so I could have a nap.  I've needed to eat alot of food too.

PM

Skipping and deck squats to warm up

Box Jumps
30
30
30
20
20
Single leg explosive step up to squat
30
30
30
20
20
Tabata squat, elbows to knees 21, 21, 21, 20, 23, 23, 22, 24
Tabata kb swings 16kg, 12, 12, 12, 12, 12, 12, 12, 12
Tree chin ups, no kipping, 4, 5, 3, 3
KB side twist 20, 20, 20

off air

My laptop's been in the shop for a few days so I haven't been able to post.

Sat
Made it down to Mordi and back with the bunch!  Yeee Haaa!  I was so excited.  I should mention that the bunch rode back slower than usual so they could practise rolling turns.  They clapped for me when we got back to St Kilda because I was so excited to still be there with them.

It was confidence boosting even though I know I'll get dropped again next week.

Sun
I walked for 2 1/2 hours today to get home after a massage.  My back was so tight that Bec didn't get time to work on my legs as well. 
We started doing a kb workout in the backyard but I was concerned about Helen's technique.  I knew she was moving unsafely but I couldn't work out how to correct it. 
We took the tyre and rope down to the car park and spent the hour on rope shenanigans and tyre runs.

Mon
I ran for 6.5kms this morning around Princes Park, I held a pretty good pace and felt good.

I feel like I'm finally on the way back.  It's a good feeling.  I like it.

Endurance

of a different kind was required today.   I sat in one meeting from 8am - 5pm.  That's one long day.

I tried to do a workout this arvo but with no Helen or Gavin, I was pretty useless.

500 skips
20kg kbell
20 OA swings es
30 swings

edit:

I felt a bit yuk after sitting for so long so I jumped on the trainer for an hour and did power intervals, stomps and max efforts.  Hard work but I feel better now.

Tree ups

Crit Trainer Session

10 min warm up with 2 x 1:00 efforts
7 x 2 min power interval 1 min recovery between each
5 min recovery
3 x 2 min Steady, Power interval 30 secs on 30 secs off
5 min recovery
5 x 1 min Power interval
8 min cool down

I thought that was going to be too much recovery but I was wrong.  Those intervals came around so quickly and I was really hurting by the end.

I could say that I had a meeting at work that meant I couldn't go ride the Boulevard with JPBSECT, but really I was just too scared.  I need to go riding with them next week otherwise I'll psyche myself out for good. 

PM Backyard

300 skips
15 deck squats
30 box jump
300 skips
15 deck squats
300 skips
16kg kb x 2 box step ups
10 es x 3
16kg kb box step downs (heel touch)
5 es x 3
box side step heel touch downs
3 x 5
pull ups in the tree
2 x 5
side twists 16kg kbell
2 x 10es

Chin ups in the tree were very good fun!

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

JPBSECT + 1

Oh my golly goodness, the bunch that I rode with this morning were fast.  I should have been warned by the cannonball run through the city to get to Albert Park.  They could accelerate like nothing, I've got some work to do.

At Albert Park, they headed off for 5 laps, sprinting from the pool around to the street where Junction Oval is then a steady pace back to the pool.

I was redlining during the steady pace, I couldn't hang on to the back of the bunch on the sprint and then worked hard to get back on. The second time around, once I was off the back, I couldn't get back.  Kath dropped off the back and we worked together around, well, really, I hung onto the back of her wheel into the wind and she dragged me around.  I'll repay that favour one day.

I need to work on cornering, accelerating and hurting. 

PM  Backyard Blitz

2 x 20 deck squats
5 min skip

30 box jumps x 3
20kg kb step up 5 es
16kg kb step up 5 es
20kg kb step up 5 es
16kg kb step down 5 es x 3

run around the block, sprint to finish.

I was so tired today I had to come home to have a nanna nap before training.

Crazy days

I couldn't get out of bed this morning.  Work has been nuts and I'm exhausted so I slept.

PM
Training in the backyard

skip 10mins

three times through
3 phase pause squat
20 single leg box jump to squat
 5 16kg x 2 kb step ups
step up to lunge x 5

sandbag bastards
3 x 5

20kg kb renegade row
3 x 5