Training Log Archive: schnitzerIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Cycling warm up/down (Road) 12:50 [2] 5.9 km (2:11 / km) +10m 2:09 / km
slept:9.0
To gym. A bit blowy.
Rowing intervals (Indoor) 15:00 [4] 4.0 km (3:45 / km)
4*1km/1:00r...
1) 4:00.0
2) 3:50.1
3) 3:40.0
4) 3:30.1
Knee fine with rowing. Cudda done a 3:20 but probs not a 3:10!
1) 4:00.0
2) 3:50.1
3) 3:40.0
4) 3:30.1
Knee fine with rowing. Cudda done a 3:20 but probs not a 3:10!
Strength Training (Barbell/Machines) 27:00 [1]
5*20 except leg extension...
CR - 20kg
SQ - 40-50kg
HP - 11-15
3*20 LE - 12.2
Knee fine with squats but unsurprisingly not 100% with leg extension so altho I wanted to do the whole isolator workout I thought it sensible to call it a day.
That's it now for the strength period so I will not increase the weight anymore (but take 5secs off the recovery time in between reps every month) - from now on it's just maintenance. I'll probs move all leg exercises into one workout on a Monday so that I'm fresher for hills on Thursday which now becomes the most important intensity session of the week.
CR - 20kg
SQ - 40-50kg
HP - 11-15
3*20 LE - 12.2
Knee fine with squats but unsurprisingly not 100% with leg extension so altho I wanted to do the whole isolator workout I thought it sensible to call it a day.
That's it now for the strength period so I will not increase the weight anymore (but take 5secs off the recovery time in between reps every month) - from now on it's just maintenance. I'll probs move all leg exercises into one workout on a Monday so that I'm fresher for hills on Thursday which now becomes the most important intensity session of the week.
Cycling warm up/down (Road) 17:25 [2] 6.3 km (2:46 / km) +95m 2:34 / km
From gym.
Thursday Feb 28, 2008 #
Cycling warm up/down (Road) 10:20 [3] 5.9 km (1:45 / km) +10m 1:44 / km
slept:7.0
New PB to gym. The Mill Valley could sense my mood today, quivering and shaking as I put it over my shoulder and trotted down the stairs. It knew what was coming and I could smell its fear. Like an untamed beast released from knee impact prison I gave it a level of abuse it will never forget. Even cars were pulling in close to the kerb as if there was a BMW badge on my helmet as I roared past with only flames left as evidence. My thighs were the size of mature oak trees once I arrived and I had to walk like John Wayne so as to avoid damage to parts I'll need later on at some point.
Strength Training (Cables/Bench) 1:00:00 [1]
Mostly 5*20...
OP - Y2
LP - R5
SF - G3
4*20, 15 RF - Y5
BF - G4
2*20, 15, 13, 12 CF - G7
BR
KR
Went up one notch on every cable exercise and again put loadsa effort it. Probs a similar strength to what I was before picking up the right shoulder niggle last October now.
Lifting weights is the future fo sho. Not only is it enjoyable and makes you feel and look good but is also something to take the agression out on and gives that all important feeling of progression when you can't train cardio/legs like when sick/injured or when you shouldn't be training like when recovering.
OP - Y2
LP - R5
SF - G3
4*20, 15 RF - Y5
BF - G4
2*20, 15, 13, 12 CF - G7
BR
KR
Went up one notch on every cable exercise and again put loadsa effort it. Probs a similar strength to what I was before picking up the right shoulder niggle last October now.
Lifting weights is the future fo sho. Not only is it enjoyable and makes you feel and look good but is also something to take the agression out on and gives that all important feeling of progression when you can't train cardio/legs like when sick/injured or when you shouldn't be training like when recovering.
Cycling warm up/down (Road) 14:55 [3] 6.3 km (2:22 / km) +95m 2:12 / km
New PB from gym. No knee pain at all on the bike today and bizarely since the ride the pain (which has been getting less each day) I have been feeling walking up/down stairs and when getting up off chairs has gone too. It is still very slightly swollen and I'll carry on icing it regularly but I'm confident for the weekend's races now and if it feels good 2morrow I may even brave a leg workout - I really hope so cause I don't want to go a whole week without doing one.
I'm not saying that I'm glad it happened and maybe I made it worse by finishing the course/cycling for 2 hours afterwards but at least I've finally had a recovery week!
I'm not saying that I'm glad it happened and maybe I made it worse by finishing the course/cycling for 2 hours afterwards but at least I've finally had a recovery week!
Tuesday Feb 26, 2008 #
Cycling warm up/down (Road) 15:15 [1] 5.9 km (2:35 / km) +10m 2:34 / km
slept:8.0
To gym. Took it real easy cause left knee was proper swollen and painful Sunday night and yesterday. That's the third time I've hit it in as many months. Fortunately Xmas day crash hit the outside, the Christchurch mini-league hit the middle and Sunday was the inside! I've always been a firm believer in maintaining a healthy balance.
Strength Training (Barbell/Bench) 1:00:00 [1]
Mostly 5*20...
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
FP - 32.5kg
3*20, 2*15 LP - 11
2*20, 3*10 IP - 25kg
BR
5*25 KR
Sun + Mon = 2 day break from upper body stuff so added 2.5kg to every exercise except incline press cause by then I was wankered. Put loads of effort in and felt proper good afterwards.
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
FP - 32.5kg
3*20, 2*15 LP - 11
2*20, 3*10 IP - 25kg
BR
5*25 KR
Sun + Mon = 2 day break from upper body stuff so added 2.5kg to every exercise except incline press cause by then I was wankered. Put loads of effort in and felt proper good afterwards.
Cycling warm up/down (Road) 19:30 [2] 6.3 km (3:06 / km) +95m 2:53 / km
From gym. Knee a little bit painful up the hills but not too bad. I'll miss sprints 2nite and with a bit more ice hope to be OK for a leg workout and recovery run 2morrow.
Sunday Feb 24, 2008 #
Running warm up/down (XC) 6:00 [2] 1.1 km (5:27 / km)
slept:5.5
Orienteering race (Forest) 1:15:57 [4] *** 11.1 km (6:51 / km) +365m 5:53 / km
spiked:26/30c
Holmbury Hill. Felt ok at the start and put in some really good splits inc fastest on 3 and by 11 I was only 10secs down on Paul C and 22secs down on Timmy even after some oxygen deficit probs from 8 onwards. Got rid of my stitch when I messed up 12 and had time to breathe a bit more. This resulted in Paul C catching me (2mins) and we ran together(ish) from there to 16 where I hit the wall.
Hmm, my so called recovery week didn't really go to plan did it. Started off well - missed the Monday night run and Thursday night hill reps, was cycling to/from the gym at a much lower intensity than normal and even took Friday off completely (first rest for 17days) but I guess the nail in the coffin as far as today was concerned was running for 106mins from 19:51 last night and nowhere near enuff sleep.
Hmm, my so called recovery week didn't really go to plan did it. Started off well - missed the Monday night run and Thursday night hill reps, was cycling to/from the gym at a much lower intensity than normal and even took Friday off completely (first rest for 17days) but I guess the nail in the coffin as far as today was concerned was running for 106mins from 19:51 last night and nowhere near enuff sleep.
Cycling long (Road) 2:01:30 [2] 50.7 km (2:24 / km) +125m 2:22 / km
Holmbury Hill to M4 (on A329 between Wokingham and Reading). Tim had some business to take care of after o-ing so rather than stick around I had my bike in the boot and cycled some of the way back to Bristol. This probs wasn't the best idea as my knee was a bit sore from hitting it on a log on the way to 17 earlier. Still it only hurt when I stopped so I kept the waiting at red lights to a minimum (not that I would ever cycle thru a red) and managed just over 50km before I had to stop and gulp down 2litres of milk - mmm tasty.
Saturday Feb 23, 2008 #
Cycling warm up/down (Road) 15:00 [1] 5.9 km (2:33 / km) +10m 2:31 / km
slept:9.5
To gym, slowly.
Rowing warm up/down (Indoor) 21:00 [2] 5.0 km (4:12 / km)
After watching a shocking 45mins of Birmingham vs Arsenal in which Taylor got sent off (probs a bit harsh) for breaking Eduardo's leg (OMG as an athlete you almost have a tear in your eye when you see something like that - poor Croatia have lost one of their best players for the upcoming European Champs) and then Arsenal just couldn't get it together regardless of huge amounts of possesion, I had to re-warm up again. A good session tho no probs with the right leg below the knee at all so it looks like I'm thru that particular niggle.
Strength Training (Bench/Cables) 45:00 [1]
5*20 except knee raises...
BR
5*25 KR
CF - G6
BF - G3
RF - Y4
SF - G2
Shudda done another couple of exercises but I was in such a bad mood after Birmingham scored a dubious penalty in the 94th minute I just had to go home and comfort eat.
BR
5*25 KR
CF - G6
BF - G3
RF - Y4
SF - G2
Shudda done another couple of exercises but I was in such a bad mood after Birmingham scored a dubious penalty in the 94th minute I just had to go home and comfort eat.
Cycling warm up/down (Road) 20:05 [1] 6.3 km (3:11 / km) +95m 2:58 / km
From gym. Again, no effort whatsoever - saving energy for 2nite.
Running warm up/down (XC) 11:45 [2] 2.3 km (5:07 / km)
Orienteering race (Forest) 1:46:41 [3] **** 10.7 km (9:58 / km) +315m 8:41 / km
spiked:11/23c
New Beechenhurst. Started off using similar strategies to day o-ing and after getting very lost over and over rather than playing it a bit safer went the other way and started using no strategy at all. Splitsbrowser reckons I lost 18mins but it was way more than that.
Punched the wrong 1 and didn't check the code until near 2 where I remembered I punched 138 but control descr said it shudda been 182 so had to go back - great start. Bad line from stream/ditch junction attack point on 3, in too early on 5, who knows which knoll I used to approach bingo 7 and what happened on 11. Small misses on 13, 15 but then clean 16 thru 18 and I was still enjoying myself. Then small misses on 19 & 20 and then got totally lost on 21 & 22. Even missed the last control (found the run-in first) and by then I was really not enjoying myself. Bad run - result very depressing.
Punched the wrong 1 and didn't check the code until near 2 where I remembered I punched 138 but control descr said it shudda been 182 so had to go back - great start. Bad line from stream/ditch junction attack point on 3, in too early on 5, who knows which knoll I used to approach bingo 7 and what happened on 11. Small misses on 13, 15 but then clean 16 thru 18 and I was still enjoying myself. Then small misses on 19 & 20 and then got totally lost on 21 & 22. Even missed the last control (found the run-in first) and by then I was really not enjoying myself. Bad run - result very depressing.
Thursday Feb 21, 2008 #
Cycling warm up/down (Road) 15:15 [2] 5.3 km (2:53 / km)
slept:7.5
Gave my British Nights Champs entry money to Mark Blackstone.
Cycling (Road) 14:00 [2] 5.9 km (2:22 / km) +10m 2:21 / km
To gym. Normal service was resumed in Bristol today with a strong sometimes Southerly sometimes Westerly (never North Easterly mind) wind blowing me all over the shop.
Strength Training (Barbell) 37:30 [1]
5*20...
IP - 25kg
LP - 10
FP - 30kg
BOR - 12.5kg+bar
DP - 32.5kg
IP - 25kg
LP - 10
FP - 30kg
BOR - 12.5kg+bar
DP - 32.5kg
Cycling warm up/down (Road) 16:50 [3] 6.3 km (2:40 / km) +95m 2:29 / km
From gym.
Wednesday Feb 20, 2008 #
Cycling warm up/down (Road) 13:10 [2] 5.9 km (2:14 / km) +10m 2:13 / km
slept:7.5
To gym.
Rowing intervals (Indoor) 14:39 [4] 4.0 km (3:40 / km)
4*1km/1:00r...
1) 3:39.7
2) 3:40.5
3) 3:39.8
4) 3:39.2
1) 3:39.7
2) 3:40.5
3) 3:39.8
4) 3:39.2
Strength Training (Machines/Bench) 1:00:00 [1]
Mostly 5*20...
LP - 8.1
SC - 10.1
AD - 13.1
AB - 14.1
BR
5*25 KR
LC - 14.1
LE - 12.1
Some rudeboy was using the leg curl when I wanted to but what really took the pi55 is when I did some back raises instead he finished and came over and asked if he could use the bench in between my sets! How very dare he. Actually to be fair he was probs one of those full-time worker types who are trying to fit too much into their lunch hour, something I don't really ever have a problem with. Anyways went up two notches on all leg exercises - grrr.
LP - 8.1
SC - 10.1
AD - 13.1
AB - 14.1
BR
5*25 KR
LC - 14.1
LE - 12.1
Some rudeboy was using the leg curl when I wanted to but what really took the pi55 is when I did some back raises instead he finished and came over and asked if he could use the bench in between my sets! How very dare he. Actually to be fair he was probs one of those full-time worker types who are trying to fit too much into their lunch hour, something I don't really ever have a problem with. Anyways went up two notches on all leg exercises - grrr.
Cycling warm up/down (Road) 18:05 [2] 6.3 km (2:52 / km) +95m 2:40 / km
From gym.
Running (Road/XC) 49:05 [2] 9.9 km (4:57 / km)
Easy to steady run around the Downs with G and Tim. Legs were made of some sort of dense metal but some fairly interesting conversation took my mind off it.
Tuesday Feb 19, 2008 #
Cycling warm up/down (Road) 13:10 [2] 5.9 km (2:14 / km) +10m 2:13 / km
slept:7.5
To gym.
Strength Training (Cables) 45:00 [1]
5*20...
OP - Y1
LP - R4
SF - G2
RF - Y4
BF - G3
CF - G6
OP - Y1
LP - R4
SF - G2
RF - Y4
BF - G3
CF - G6
Cycling warm up/down (Road) 19:20 [2] 6.3 km (3:04 / km) +95m 2:51 / km
From gym. Not quite as chilled as yesterday but still no real effort.
Running warm up/down (Road/XC) 25:00 [2] 5.0 km (5:00 / km)
1 lap of the Downs to warm up.
Running intervals (XC) 7:10 [5] 2.0 km (3:35 / km)
Durdham Down. 0:30v/0:30r. Wasn't going to do this cause I'm supposed to be chilling this week but I just got so restless towards the end of the afternoon and started wondering for what reason I was alive today. Felt great - well and truly recovered.
0:30, 1:00, 1:30, 2:00, 2:10.
0:30, 1:00, 1:30, 2:00, 2:10.
Running tempo (XC/Road) 21:00 [4] 5.0 km (4:12 / km)
1 lap of the Downs. Ran fairly hard and am a little disappointed not to be under 4mins/km.
Rowing warm up/down (Indoor) 9:40 [1] 2.0 km (4:50 / km)
Seeing as a ran right up to the front door like I was being chased by the police I thought I'd better warm down properly. Tim - I think u should wipe the track on the rower a little more often, there's a good boy.
Monday Feb 18, 2008 #
Cycling warm up/down (Road) 13:25 [2] 5.9 km (2:16 / km) +10m 2:15 / km
slept:7.0
To gym.
Strength Training (Barbell/Bench) 37:30 [1]
5*20 except bench stuff...
SQ - 40-50kg
CR - 20kg
HP - 13
5*11 BR
5*25 KR
SQ - 40-50kg
CR - 20kg
HP - 13
5*11 BR
5*25 KR
Cycling warm up/down (Road) 20:50 [1] 6.3 km (3:18 / km) +95m 3:05 / km
New PW from gym. Just let the momentum of the bike plus my lard speed me up on the flats/downs and 1st gear up Bridge Valley Road. Proper easy.
Sunday Feb 17, 2008 #
Running warm up/down (XC) 11:45 [2] 1.4 km (8:24 / km)
slept:9.0
Orienteering race (Forest) 1:09:01 [4] **** 9.7 km (7:07 / km) +310m 6:08 / km
spiked:21/26c
Beaudesert Old Park. Best o-ing of the season so far. Really good area - runnable and technical in places and I only lost approx 3.5mins in total which is better than usual...
11. Came up the path but ended up a bit South of where I needed to be - 15secs.
13. Knew I was short but some vegetation changes and a big unmapped ditch confused me - 90secs.
16. Too far South found the wrong pit and took me a while to work out what had happened - 60secs.
21. Came out of the green not knowing where went wrong way first but saw Tess running other way and fortunately she had the same control - 30secs.
22. Hesitant up the hill cause felt like I'd gone too far - 15secs.
As usual with WCH the ranking points are up already and I have my best ever score so pleased with that. Ironic that I do that after 12days str8 of training when I had planned to really let rip next Sunday at the LOK event after a well overdue recovery week. No change in procedure tho, will defo do less hours next week and do nothing at all on Friday.
Gotta big up Timbo for finally beating Clive Hallet at the WIM event today - it's been a long time coming! Well done buddy, new target required.
11. Came up the path but ended up a bit South of where I needed to be - 15secs.
13. Knew I was short but some vegetation changes and a big unmapped ditch confused me - 90secs.
16. Too far South found the wrong pit and took me a while to work out what had happened - 60secs.
21. Came out of the green not knowing where went wrong way first but saw Tess running other way and fortunately she had the same control - 30secs.
22. Hesitant up the hill cause felt like I'd gone too far - 15secs.
As usual with WCH the ranking points are up already and I have my best ever score so pleased with that. Ironic that I do that after 12days str8 of training when I had planned to really let rip next Sunday at the LOK event after a well overdue recovery week. No change in procedure tho, will defo do less hours next week and do nothing at all on Friday.
Gotta big up Timbo for finally beating Clive Hallet at the WIM event today - it's been a long time coming! Well done buddy, new target required.
Cycling (Road) 11:55 [2] 5.9 km (2:01 / km) +10m 2:00 / km
To gym.
Strength Training (Barbell) 36:00 [1]
Mostly 5*20...
UC - 10kg+bar
FP - 30kg
BOR - 12.5kg+bar
DP - 32.5kg
4*20 LP - 10
UC - 10kg+bar
FP - 30kg
BOR - 12.5kg+bar
DP - 32.5kg
4*20 LP - 10
Cycling warm up/down (Road) 17:10 [2] 6.3 km (2:43 / km) +95m 2:32 / km
From gym.
Saturday Feb 16, 2008 #
Orienteering (Forest) 18:00 [2] *** 2.1 km (8:34 / km) +60m 7:30 / km
spiked:5/5c slept:7.0
Sherbrook. Hanging controls.
Running warm up/down (XC/Terrain) 7:30 [2] 1.0 km (7:30 / km)
Easy run with Matt and Joe while waiting for things to kick off.
Orienteering (Forest) 37:30 [3] **** 4.0 km (9:23 / km) +205m 7:28 / km
spiked:13/18c
Sherbrook. Contour only control pick. This really didn't go too well - combination of a bit too much running off without a plan and some dodgy contours that were the subject of much discussion thru the day.
Orienteering (Forest/Heathland) 1:04:45 [3] *** 7.5 km (8:38 / km) +335m 7:03 / km
spiked:6/6c
Sherbrook. Map memory. Teamed up with Ali from Ouoc, 1 map between us alternating legs. Much better and really enjoyable.
Running warm up/down (XC) 5:30 [3] 1.3 km (4:14 / km)
Warm up jog to the start of the afternoon exercise with Matt.
Orienteering intervals (Forest) 27:15 [4] *** 4.1 km (6:39 / km) +135m 5:42 / km
spiked:9/11c
Sherbrook. Trains with Matt and Joe. Started off a bit fluffy with a leap over an uncrossable fence to hang 1 followed by hanging 2 in the wrong place then missing the re-group point at 3. Much better after that but tired-tastic up the hills. Overall another quality EDS experience.
Friday Feb 15, 2008 #
Cycling warm up/down (Road) 12:35 [2] 5.9 km (2:08 / km) +10m 2:07 / km
slept:8.5
To gym.
Rowing intervals (Indoor) 15:21 [3] 4.0 km (3:50 / km)
4*1km/1:00r. Another test on me rowing niggle. Went well...
1) 3:56.2
2) 3:52.1
3) 3:48.1
4) 3:44.3
1) 3:56.2
2) 3:52.1
3) 3:48.1
4) 3:44.3
Strength Training (Bar/Machines/Cables/Bench) 2:07:30 [1]
All 5*20 except the bench exercises at the end...
FP - 30kg
BOR - 12.5kg+bar
IP - 25kg
LE - 11.2
LC - 13.2
AB - 13.2
AD - 12.2
CF - G6
BF - G3
SC - 9.2
LPr - 7.2
RF - Y4
SF - G2
LPu - R4
OP - Y1
5*25 KR
5*10 BR
That's gotta break the record for the longest workout ever - 1675reps! Just felt so good throughout and made even better by some hottie that I kept exchanging smiles with. Hungry was not the f-ing word when I got back.
FP - 30kg
BOR - 12.5kg+bar
IP - 25kg
LE - 11.2
LC - 13.2
AB - 13.2
AD - 12.2
CF - G6
BF - G3
SC - 9.2
LPr - 7.2
RF - Y4
SF - G2
LPu - R4
OP - Y1
5*25 KR
5*10 BR
That's gotta break the record for the longest workout ever - 1675reps! Just felt so good throughout and made even better by some hottie that I kept exchanging smiles with. Hungry was not the f-ing word when I got back.
Cycling warm up/down (Road) 17:40 [2] 6.3 km (2:48 / km) +95m 2:36 / km
From gym. I couldn't tell on the way out (a tailwind is less obvious than a headwind) but fo sho on the way back was into the wind for probs the first time in Bristol history - a North Easterly wind shock horror. Now I really do believe the planet is fu(ked.
Thursday Feb 14, 2008 #
Running warm up/down (Road/XC) 24:50 [2] 5.1 km (4:52 / km)
slept:8.5
Warm up around the Downs with Tim 'catch me if u can' Britton and Matt 'elbows McFranklin' Franklin.
Running warm up/down (Road/XC) 11:00 [2] 1.9 km (5:47 / km)
Didn't do the hill session cause my left knee was feelin it. Who knows whether it has anything to do with my Xmas day crash or not but every so often since then I've had a niggle in the tendons where the knee cap joins the shin. No running 2morrow and some serious weekend abuse should be fine.
Wednesday Feb 13, 2008 #
Note
slept:8.0
Had time to think about the procedural thing a bit more now.
First thing is I don't like seperating 'good stuff' and 'mistakes' cause good stuff is not making mistakes and mistakes are not doing good stuff i.e. it depends on how you look at it. So from now on any change in a particular procedure will be presented in a positive way e.g. 'wearing sports glasses fully protects the eyes' rather than 'wearing normal glasses offers very little eye protection'. This may seem OTT but I find it's all too easy to get on a negative one cause I forgot some simple things.
A problem with the whole idea of having procedures that are improved as experience grows is that how are the changes rehearsed? E.g. since I realised that my sports glasses were much better for cycling I have worn them every time but today I forgot. It's all very good having written it on Attackpoint but it wouldn't be very efficient for me to go back thru my log days maybe weeks every time I prep for a particular session to make sure I remember everything. So I reckon the plan is only half way there at the mo and I need something to organise the information and also organise the routine. I guess I'll have to write some software but who knows when that'll happen. It'll join the long list of admin software I've yet to develop e.g. vinyl catalog, training diary, gambling history not to mention further development of my business admin suite. I dunno you just can't get the staff.
First thing is I don't like seperating 'good stuff' and 'mistakes' cause good stuff is not making mistakes and mistakes are not doing good stuff i.e. it depends on how you look at it. So from now on any change in a particular procedure will be presented in a positive way e.g. 'wearing sports glasses fully protects the eyes' rather than 'wearing normal glasses offers very little eye protection'. This may seem OTT but I find it's all too easy to get on a negative one cause I forgot some simple things.
A problem with the whole idea of having procedures that are improved as experience grows is that how are the changes rehearsed? E.g. since I realised that my sports glasses were much better for cycling I have worn them every time but today I forgot. It's all very good having written it on Attackpoint but it wouldn't be very efficient for me to go back thru my log days maybe weeks every time I prep for a particular session to make sure I remember everything. So I reckon the plan is only half way there at the mo and I need something to organise the information and also organise the routine. I guess I'll have to write some software but who knows when that'll happen. It'll join the long list of admin software I've yet to develop e.g. vinyl catalog, training diary, gambling history not to mention further development of my business admin suite. I dunno you just can't get the staff.
Cycling warm up/down (Road) 11:40 [2] 5.9 km (1:59 / km) +10m 1:58 / km
New PB to gym. First time under 2mins/km wahey.
Procedure - Cycle Prep: Wear sports glasses.
Procedure - Cycle Prep: Wear sports glasses.
Rowing (Indoor) 10:46 [2] 2.5 km (4:18 / km)
Started off a bit quicker today under 4:30mins/km and speeded up 10secs/km every 1km. Unfortunately just b4 the 2km mark the problem below my right knee flared up a bit - no pain, just uncomfortable so I stopped to be safe. I'm gutted not to be able to row hard it's always been my favourite type of cross-training but at least the niggle doesn't stop me from running hard or cycling.
Procedure - Rowing Prep: Wear hand pads.
Procedure - Rowing Prep: Wear hand pads.
Strength Training (Bench/Barbell) 1:00:00 [1]
Mostly 5*20...
5*25 KR
5*10 BR
SQ - 30-50kg
CR - 20kg
HP - 10-14
UC - 10kg+bar
DP - 32.5kg
LP - 10
That's three weeks in a row I've done squats, hamstring pulldowns and knee/back raises - cool. When I can afford the Multi Cross Over ankle straps from Sportesse (a whopping £45 for two) I will add glutes, hip flexors and ab/adductors again making a pretty much complete lower body set of compound exercises. Need to find time for core stability exercises too but what I've read about them suggests I need to do it 2-3 times a week! When's that then? Need to sort this non-regular upper body issue out too...
Procedure - Training Plan: Do at least 2 upper body workouts every week i.e. 1) 6 (2 chest, 2 back, 2 shoulders) compound (barbell) exercises and 2) 6 isolating (cables) exercises every week. Always do weights workouts b4 (preferably lunchtime so roads more cycle-friendly and gym equipment more available) other sessions planned for that day.
5*25 KR
5*10 BR
SQ - 30-50kg
CR - 20kg
HP - 10-14
UC - 10kg+bar
DP - 32.5kg
LP - 10
That's three weeks in a row I've done squats, hamstring pulldowns and knee/back raises - cool. When I can afford the Multi Cross Over ankle straps from Sportesse (a whopping £45 for two) I will add glutes, hip flexors and ab/adductors again making a pretty much complete lower body set of compound exercises. Need to find time for core stability exercises too but what I've read about them suggests I need to do it 2-3 times a week! When's that then? Need to sort this non-regular upper body issue out too...
Procedure - Training Plan: Do at least 2 upper body workouts every week i.e. 1) 6 (2 chest, 2 back, 2 shoulders) compound (barbell) exercises and 2) 6 isolating (cables) exercises every week. Always do weights workouts b4 (preferably lunchtime so roads more cycle-friendly and gym equipment more available) other sessions planned for that day.
Cycling warm up/down (Road) 18:40 [2] 6.3 km (2:58 / km) +95m 2:45 / km
From gym.
Running (Road/XC) 47:40 [2] 9.4 km (5:04 / km)
The Downs with G. While Tim and Matt were smashing their knees and hips to pieces with the GWR lot (and they say I need help) G and I went for a gentle cruise around the Downs.
C • Help 2
Tuesday Feb 12, 2008 #
Running warm up/down (Road/XC) 24:25 [2] 5.0 km (4:53 / km)
slept:8.5
Usual 1 lap of Downs warm up.
Running intervals (XC) 7:34 [4] 2.0 km (3:47 / km)
2*1km off 6mins. With Tim injured and Matt resting I thought I'd go out at lunchtime to do some efforts. Felt very sluggish on the warm up but ok on the first rep. The second however was enuff to convince me that I need rest too. Still, feels good to be doing more traditional style interval distances now and looking forward to doing this with the lads a bit fresher and hopefully a lot quicker...
1) 3:43
2) 3:51
1) 3:43
2) 3:51
Running warm up/down (XC/Road) 25:10 [2] 5.0 km (5:02 / km)
Another lap of the Downs and just about made it back without eating anyone. That bloody snack van smells better every lap!
Monday Feb 11, 2008 #
Cycling warm up/down (Road) 12:40 [2] 5.9 km (2:09 / km) +10m 2:08 / km
slept:10.0
To gym. Left at 12:10 - not bad but could be better.
Strength Training (Machines) 45:00 [1]
5*20...
LP - 7.2
SC - 9.2
AD - 12.2
AB - 13.2
LC - 13.2
LE - 11.2
LP - 7.2
SC - 9.2
AD - 12.2
AB - 13.2
LC - 13.2
LE - 11.2
Cycling warm up/down (Road) 19:00 [2] 6.3 km (3:01 / km) +95m 2:48 / km
From gym. My legs felt the most ruined they ever have going up Bridge Valley Road today. Didn't even get out of 1st gear. Got back at 13:50 and reasonabubble size lunch was eaten by 14:15 so I'm expecting no stomach acid abuse during Monday night run club.
Running (Road/XC) 1:20:50 [3] 17.1 km (4:44 / km)
Monday night run club with... Matt. Some club eh? Charles (knee), Mark S (calf), Tom (wrapped around and under, actually it's his knee honest) and Tim (ankle) all on the injury list. Felt OK to start but we were running fairly fast around the Downs, across the bridge and I remember being glad when we got off the road into Ashton Court and slowed slightly cause of bumpy grass in the dark. I expected to be useless up the zig-zag today but felt alright - Matt still pulled away tho. Over the next few km along the quarry track and into the golf course where I would usually be proper feeling it and simply just surviving I felt better and better and was going to suggest to Matt that we do another lap of the Downs to finish but he wanted to get back for some type II download action.
Unfortunately I was burping a bit into the second half of the run so my smaller, earlier lunch didn't totally sort the problem but defo much better. Also got to bed at 23:00 last night and didn't properly wake up until 09:15 - literally the stuff of dreams. Other routine adjustments I am making include at least 6 pints of water a day and no snacking (fruit is ok tho) between dinner and bed. No plans to reduce the cider intake as yet altho being a bit skint may force the situation.
Unfortunately I was burping a bit into the second half of the run so my smaller, earlier lunch didn't totally sort the problem but defo much better. Also got to bed at 23:00 last night and didn't properly wake up until 09:15 - literally the stuff of dreams. Other routine adjustments I am making include at least 6 pints of water a day and no snacking (fruit is ok tho) between dinner and bed. No plans to reduce the cider intake as yet altho being a bit skint may force the situation.
Sunday Feb 10, 2008 #
Cycling (Road) 18:30 [2] 7.9 km (2:21 / km)
Ferdown to Ringwood. Nice little wobble down the A31 to my pick-up point.
Running warm up/down (XC/Road) 9:00 [1] 1.1 km (8:11 / km)
Orienteering race (Forest) 1:13:53 [4] *** 10.9 km (6:47 / km) +270m 6:02 / km
spiked:10/20c
Downley & Naphill with Bradenham. Felt good thru the first 2 but missed the taped route at 3 and had to run back for it. Then completely missed the path thru the field and then missed the control itself with some bad rough compass and no attack point. From then it was a mixture of 5hite nav and feeling knackered from a bit too much wobbling over the last couple of days. Fortunately everybody was quite 5hite today and I ended up 5th somehow. Unlucky with the ankle thing Tim.
I may edit this post at some point with some more accurate time loss when I have gone thru the splits but on the other hand I may not be ar5ed to do that. However, in line with my new procedural review stance I have identified the next race that will be a ranking PB attempt and therefore subject to my tried and tested taper routine - LOK Regional in two weeks time at Holmbury Hill. Whatever happens I will take the Friday b4 as a rest day.
I may edit this post at some point with some more accurate time loss when I have gone thru the splits but on the other hand I may not be ar5ed to do that. However, in line with my new procedural review stance I have identified the next race that will be a ranking PB attempt and therefore subject to my tried and tested taper routine - LOK Regional in two weeks time at Holmbury Hill. Whatever happens I will take the Friday b4 as a rest day.
Saturday Feb 9, 2008 #
Cycling long (Road) 2:32:45 [2] 58.5 km (2:37 / km) +415m 2:31 / km
Enjoyed yesterday so much that I couldn't resist another ride in the gorgeous weather. This time I started off at 9:30ish (sports glasses on, saddle up and dog in me sack :) and my m8 from Ferndown was supposed to set off (driving) around 11:30ish to save me the last 30km but he set off at 10:40, got lost a bit and we eventually met just over the half-way point. Kinda glad really cause the Mendips had proper taught me a lesson.
Friday Feb 8, 2008 #
Note
This isn't really applicable to any training session hence adding my first ever note!
Just recently whilst doing my tax return I felt a bit gutted cause I hadn't kept all my receipts in one place, hadn't managed to download credit card statements whilst they were available and also hadn't kept track of the mileage on business trips etc. and WTF has this got to do with my training log? Well basically I lacked a certain professionalism and vowed to be more professional in the future. This got me thinking about being more professional about training.
When I think about it both my work and my training are similar in the way that I decide how many hours of the day (work = not a lot) I spend doing it and what those hours consist of. Both have many different components and altho some sort of prioritisation is required ultimately everything is on an equal level of importance and nothing that has been deemed to be crucial to a particular procedure should be missed. When something goes right or wrong (or even at a regular interval) a procedure should be reviewed and if necessary changed and stuck to in the future to ensure the good things keep getting repeated and the mistakes don't keep getting made over and over again. So here goes...
Good stuff...
1) Taper. Over the last year or so I have generally found that I am freshest not the day after but two days after a rest day. So when I want to be fresh (usually Sunday for an o-ing race) I will take a day off two days b4hand and then do a normal days training (or just a recovery session if it's a really important race/session) the day b4.
2) PB. When I beat a best time on a particular route or lift a heaviest weight on a particular exercise or get a best ranking score etc it results in a long-term sense of achievement buzz better than any bottle of Katy. This shouldn't happen willy-nilly rather it should be planned for as like some kind of regular reward. So whatever the time of year/training period once a month incororated into a recovery week (obv utilising the taper procedure set out in point 1) I will designate a session as a PB attempt.
Mistakes...
1) Heartburn. How many times do I do this over and over and remove any enjoyment of any other training session planned later that day. I know exactly when this happens and what I do to cause it yet I still go down the gym late get back mid-afternoon proper ravinous (not not not not Nick) eat a huge sarnie, crisps, energy bar and any leftover pizza Tim has left out and then wonder why I'm swallowing it again all around the evening run 2 hours later. Stop it. Cycle down every day at 12:00 on the dot alternating upper/lower body therefore getting back 45mins earlier and then eat just what you need - no eating all the pies you fat b@st@rd.
2) (Over) Drinking/(Under) Sleeping. Why is it I feel the need to stay up into the early hours of the morning every night drinking cider, playing online poker and being a general internet geek. Tim said I was looking old on Friday night and after o-ing on Sunday I had to go to bed for 3 hours so fu(k this, I'm going to bed now, I'll finish this masterpiece tomorrow.
Just recently whilst doing my tax return I felt a bit gutted cause I hadn't kept all my receipts in one place, hadn't managed to download credit card statements whilst they were available and also hadn't kept track of the mileage on business trips etc. and WTF has this got to do with my training log? Well basically I lacked a certain professionalism and vowed to be more professional in the future. This got me thinking about being more professional about training.
When I think about it both my work and my training are similar in the way that I decide how many hours of the day (work = not a lot) I spend doing it and what those hours consist of. Both have many different components and altho some sort of prioritisation is required ultimately everything is on an equal level of importance and nothing that has been deemed to be crucial to a particular procedure should be missed. When something goes right or wrong (or even at a regular interval) a procedure should be reviewed and if necessary changed and stuck to in the future to ensure the good things keep getting repeated and the mistakes don't keep getting made over and over again. So here goes...
Good stuff...
1) Taper. Over the last year or so I have generally found that I am freshest not the day after but two days after a rest day. So when I want to be fresh (usually Sunday for an o-ing race) I will take a day off two days b4hand and then do a normal days training (or just a recovery session if it's a really important race/session) the day b4.
2) PB. When I beat a best time on a particular route or lift a heaviest weight on a particular exercise or get a best ranking score etc it results in a long-term sense of achievement buzz better than any bottle of Katy. This shouldn't happen willy-nilly rather it should be planned for as like some kind of regular reward. So whatever the time of year/training period once a month incororated into a recovery week (obv utilising the taper procedure set out in point 1) I will designate a session as a PB attempt.
Mistakes...
1) Heartburn. How many times do I do this over and over and remove any enjoyment of any other training session planned later that day. I know exactly when this happens and what I do to cause it yet I still go down the gym late get back mid-afternoon proper ravinous (not not not not Nick) eat a huge sarnie, crisps, energy bar and any leftover pizza Tim has left out and then wonder why I'm swallowing it again all around the evening run 2 hours later. Stop it. Cycle down every day at 12:00 on the dot alternating upper/lower body therefore getting back 45mins earlier and then eat just what you need - no eating all the pies you fat b@st@rd.
2) (Over) Drinking/(Under) Sleeping. Why is it I feel the need to stay up into the early hours of the morning every night drinking cider, playing online poker and being a general internet geek. Tim said I was looking old on Friday night and after o-ing on Sunday I had to go to bed for 3 hours so fu(k this, I'm going to bed now, I'll finish this masterpiece tomorrow.
Cycling long (Road) 2:06:55 [3] 56.3 km (2:15 / km)
Nice day for it so I went for a bike ride to bump up my hours for this week. Went as if I was going to the gym but stayed on the A370 to the M5, turned around and came back the same way. Not much wind today but it was a Southerly wind so I had some resistance both ways annoyingly. Loadsa effort in the last few miles to try and match the splits but denied by Bridge Valley Road...
1) 1:03:00
2) 1:03:55
Good stuff...
1) Nice long session without anywhere near the impact on the structure - we'll have some more of that.
2) Really enjoyable. Feeling of going proper fast in places and covering a lot of ground.
Mistakes...
1) Should wear sports glasses as normal glasses don't provide enuff protection against stones being flicked up by vehicles.
2) Saddle could do with going up very slightly.
3) Phone in jacket pocket kept bouncing off knee - seriously annoying.
1) 1:03:00
2) 1:03:55
Good stuff...
1) Nice long session without anywhere near the impact on the structure - we'll have some more of that.
2) Really enjoyable. Feeling of going proper fast in places and covering a lot of ground.
Mistakes...
1) Should wear sports glasses as normal glasses don't provide enuff protection against stones being flicked up by vehicles.
2) Saddle could do with going up very slightly.
3) Phone in jacket pocket kept bouncing off knee - seriously annoying.
Thursday Feb 7, 2008 #
Running warm up/down (Road/XC) 25:45 [2] 5.1 km (5:03 / km)
Warm up around the Downs with Tim, Matt and some guy we used to know way back in the days of old - Rhys.
Running hills (Road) 13:00 [4]
Hollybush Lane sprint up 4 posts fast jog back 1 recovery jog back 1. Did this 5 times then fast jogged back to the bottom and did it all again. Pretty much kept up with Tim on the first set but he was way ahead on the second.
Running warm up/down (Road/XC) 29:50 [2] 5.1 km (5:51 / km)
Warm down opposite way around the Downs to warm up. Proper easy pace.
Wednesday Feb 6, 2008 #
Cycling warm up/down (Road) 12:30 [2] 5.9 km (2:07 / km) +10m 2:06 / km
To gym. No fu(king wind hoorah.
Rowing (Indoor) 22:18 [2] 5.0 km (4:28 / km)
The prob with my right shin just below the knee to the left hasn't been hurting much recently (the test is removing boots without undoing the laces!) so I got on the rower for the first time in a few weeks. Started off quite slowly around 4:45mins/km and speeded up 10secs/km every 1km. It didn't feel perfect but my ankle which I turned very slightly (standing still?!) last week hurt more so it can't be bad.
Strength Training (Barbell/Bench) 30:00 [1]
5*20 except back raises...
SQ - 30-50kg
5*10 BR
HP - 10-14
KR
SQ - 30-50kg
5*10 BR
HP - 10-14
KR
Cycling warm up/down (Road) 16:40 [2] 6.3 km (2:39 / km) +95m 2:28 / km
From gym. Some old boy that I overtook (he was on the pavement - says it all) up Bridge Valley Road thought he would be cheeky and overtook me back on the less steep bit further up. It must have been all he had to do it but his smugness was short lived haha. The next set of lights were red and we were lined up like a pair of boy racers revving our 1 litre front wheel drive hatchbacks with tears coming from the headlights. I'm not sure whether it was sensible for hills tomorrow but I taught him a lesson he'll never forget. Av it.
Tuesday Feb 5, 2008 #
Cycling warm up/down (Road) 13:40 [2] 5.9 km (2:19 / km) +10m 2:18 / km
To gym. Some serious wind today and a bit wet.
Strength Training (Cables) 45:00 [1]
5*20...
CF - G6
BF - G3
RF - Y4
OP - Y1
LP - R4
SF - G2
Good workout. Starting to feel strong in the upper body again.
CF - G6
BF - G3
RF - Y4
OP - Y1
LP - R4
SF - G2
Good workout. Starting to feel strong in the upper body again.
Cycling warm up/down (Road) 15:00 [2] 6.3 km (2:23 / km) +95m 2:13 / km
New PB from gym. Ok so a major tail wind but hey that doesn't help much up Bridge Valley Road.
Running warm up/down (Road/XC) 25:25 [2] 5.4 km (4:42 / km)
1 lap of the Downs to warm up.
Running intervals (Road) 8:14 [5] 2.64 km (3:07 / km)
8*330m off 2mins with Tim and Matt. Exactly the same as last week but 2 more. Matt joined us for the first 2 reps b4 deciding his legs were too tired to get any good from the session.
1) 0:55
2) 1:03
3) 0:56
4) 1:05
5) 0:56
6) 1:07
7) 0:59
8) 1:13
Happy with improved times from last week but maybe expected a bit faster after a rest day. Unhappy with the inconsistency of the even reps. Ended up with a nasty stitch on the last rep which seemed...
1) 0:55
2) 1:03
3) 0:56
4) 1:05
5) 0:56
6) 1:07
7) 0:59
8) 1:13
Happy with improved times from last week but maybe expected a bit faster after a rest day. Unhappy with the inconsistency of the even reps. Ended up with a nasty stitch on the last rep which seemed...
Running warm up/down (XC) 7:30 [2] 1.4 km (5:21 / km)
...impossible to get rid of during the warm down. After a couple of stops I let Tim go on alone and I walked back after some deep breathing.
Sunday Feb 3, 2008 #
Running warm up/down (XC) 6:00 [2] 1.1 km (5:27 / km)
Orienteering race (Forest/Heathland) 1:25:42 [4] **** 11.9 km (7:12 / km) +375m 6:13 / km
spiked:16/23c
Furnace Wood, Woolbeding & Great Commons. Nice and varied o-ing area this, I'm not surprised I don't remember that from BOC 2006 cause all I can remember from then was a whole lot of pain. Aside from being a bit tired my run went great... until I got back and realised that I'd made the usual 5mins or so of errors...
7. A bit confused by the paths in big gullies, tried to ignore them and used compass but had to relocate off a platform - 45secs.
9. Chose a really bad route around the hill so far away from the red line which also meant running down thru a load of marsh and brashings - 90secs.
11. No real attackpoint in mind but after a small hesitation used a thicket - 15secs.
12. Proper s-shaped it to the control. Crossed the red line three times - 30secs.
13. Went around the hill again - 45secs.
16. Looking at the code for 19 and stood at the flag for 10secs b4 I worked it out - Jooohn Haaartley.
21. Stuck in brashings by the cliff then got stuck in green 5hit and then didn't check my descr so looked for a clearing instead of gully - 60secs.
Got the fastest split to 22 and my reward was to catch a slightly lost Matt who then informed me that he would have beaten me if it wasn't for his mistake. Or his name was Nick Barrable. Well I would have been Southern Champion if it wasn't for my mistakes - aw well, maybe next year hehe.
7. A bit confused by the paths in big gullies, tried to ignore them and used compass but had to relocate off a platform - 45secs.
9. Chose a really bad route around the hill so far away from the red line which also meant running down thru a load of marsh and brashings - 90secs.
11. No real attackpoint in mind but after a small hesitation used a thicket - 15secs.
12. Proper s-shaped it to the control. Crossed the red line three times - 30secs.
13. Went around the hill again - 45secs.
16. Looking at the code for 19 and stood at the flag for 10secs b4 I worked it out - Jooohn Haaartley.
21. Stuck in brashings by the cliff then got stuck in green 5hit and then didn't check my descr so looked for a clearing instead of gully - 60secs.
Got the fastest split to 22 and my reward was to catch a slightly lost Matt who then informed me that he would have beaten me if it wasn't for his mistake. Or his name was Nick Barrable. Well I would have been Southern Champion if it wasn't for my mistakes - aw well, maybe next year hehe.
Saturday Feb 2, 2008 #
Running long (Road/XC) 1:49:15 [3] 22.85 km (4:47 / km)
After boasting to our mates last night out on the razz that we were gonna get up and run 25km b4 breakkie the crazy thing was we actually went thru with it. Tim had designed a route that was more like 30km but we played it by leg and after 15mins my legs were telling me that we should probs do a bit less than that.
So after running thru the Downs and over the sus bridge we cancelled the proposed Ashton Court loop and ran thru Leigh Woods and onto the tow path, thru Pill and back over the river via the M5 Avonmouth bridge. The pace was fastish probs 4.5mins/km until just b4 the bridge where the ache in my legs slowed us down a bit. Didn't do the loop around Blaise we had planned but still ended up as good elite classic training.
So after running thru the Downs and over the sus bridge we cancelled the proposed Ashton Court loop and ran thru Leigh Woods and onto the tow path, thru Pill and back over the river via the M5 Avonmouth bridge. The pace was fastish probs 4.5mins/km until just b4 the bridge where the ache in my legs slowed us down a bit. Didn't do the loop around Blaise we had planned but still ended up as good elite classic training.
Friday Feb 1, 2008 #
Cycling warm up/down (Road) 11:55 [2] 5.9 km (2:01 / km) +10m 2:00 / km
To gym into the wind.
Strength Training (Machines/Barbell) 1:07:30 [1]
The people at David Lloyd have changed the free scales in the gym from quality digital ones that weigh to the nearset 0.2kg to a crappy set with a needle that I can't even get my feet onto fully. If they think that's gonna make me put 50p into the BMI style ones with all the bells and whistles... they might be right.
5*20...
LE - 11.2
LC - 13.2
AB - 13.2
AD - 12.2
SC - 9.2
LPr - 7.2
IP - 25kg
LPu - 10
FP - 30kg
Went up again (one notch this time) on all leg exercises. Found them quite easy still (altho adductors still shagged from Monday - when will they stop hurting?) but the upper body stuff today was well hard. Probs not quite enuff sleep playing online poker until almost 2am but hey if I hadn't left my tax return until the last minute the upper body stuff wudda been done yesterday as planned. Wimped out and only did 3 exercises.
5*20...
LE - 11.2
LC - 13.2
AB - 13.2
AD - 12.2
SC - 9.2
LPr - 7.2
IP - 25kg
LPu - 10
FP - 30kg
Went up again (one notch this time) on all leg exercises. Found them quite easy still (altho adductors still shagged from Monday - when will they stop hurting?) but the upper body stuff today was well hard. Probs not quite enuff sleep playing online poker until almost 2am but hey if I hadn't left my tax return until the last minute the upper body stuff wudda been done yesterday as planned. Wimped out and only did 3 exercises.
Cycling warm up/down (Road) 16:45 [2] 6.3 km (2:40 / km) +95m 2:28 / km
From gym into the wind, again. Uh?
Running (Road/XC) 48:25 [2] 9.0 km (5:23 / km)
Another chilled out session jogging around the Downs with Matt - not quite two laps.