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.
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.
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.
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.
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.