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Training Log Archive: schnitzer

In the 7 days ending Jun 22, 2008:

activity

time

miles

Cycling

4:38:15

73.69

(3:47)

118.6

(2:21)

1300

Strength Training

1:00:00

Core Stability

20:00

Total

5:58:15

73.69

118.6

1300

averages - weight:86.8kg

2:53

0:00

» now

Saturday Jun 21, 2008 #

Cycling warm up/down (Road) 14:05 [2] 5.9 km (2:23 / km) +10m 2:22 / km

To gym.

Strength Training (Barbell) 22:30 [2]
weight:86.6kg

SMR, static stretch then...

4*20, 10+10 FP - 30kg
4*20, 10+10 LP - 10
2*20, 10+10, 2*10+5 IP - 22.5kg

..with balancing exercises in between sets.

Cycling warm up/down (Road) 15:40 [3] 6.3 km (2:29 / km) +95m 2:19 / km

From gym. Hardly a warm down but feeling good so powered back up the hill.

Friday Jun 20, 2008 #

Cycling warm up/down (Road) 12:45 [2] 5.9 km (2:10 / km) +10m 2:09 / km

To gym.

Core Stability (Floor) 15:00 [2]
weight:88.1kg

Whoops Hartley yo-yo weight strikes again - not good. Usual SMR, static stretching then two lots of the usual core workout.

Strength Training (Barbell/Bench) 37:30 [2]

Mostly 5*20...

UC - 7.5kg+bar
DP - 32.5kg
BOR - 10kg+bar
5*15 BR
5*15 KR

Balance exercises in between sets.

Cycling warm up/down (Road) 16:25 [2] 6.3 km (2:36 / km) +95m 2:25 / km

From gym.

Cycling tempo (Road) 1:32:15 [3] 43.8 km (2:06 / km) +65m 2:05 / km

Same route as Fri May 30th but with two laps of the Hallen - Severn Beach - Pilning - Easter Compton - Hallen part.

Good news and bad news relating to a MapMyRide.com discovery 2nite, the bad news being I've only just discovered (proper numpty) the follow roads function and that saves shed loadsa time when measuring routes. The good news being that all my previous measurements are a bit short so I am faster than I thought. Ok by not much but hey, every little helps. So the follow roads function is good but the display elevation function is most defo w4nk. Apparently 2nite's two laps was 65m and last months one lap version was 95m - spin out. Unfortunately forgot to split for the first lap so...

1/2) 42:45
3) 31:50
4) 17:40

Thursday Jun 19, 2008 #

Cycling warm up/down (Road) 5:05 [1] 2.0 km (2:33 / km)

To BVR.

Cycling hills (Road) 1:23:50 [3] 33.6 km (2:30 / km) +900m 2:12 / km

10*3.36km & 90m. Designed a lap down BVR, along the Portway, up Granby Hill and back thru Clifton. Wudda gone further out to a wider, better surfaced lap with less traffic but couldn't be ar5ed to carry puncture repair stuff and tools and thought I'd spare my ankle the long walk back in the event of some sort of bike failure. Was careful over the first couple of laps to determine whether it was ok on the ankle as with the SLMM in just over two weeks I can't be doing anything that might lengthen the recovery. It was fine so gradually put more effort in thru the session esp nearing the top of the hill where I tried to power over it a bit more each time.

1) 8:25
2) 8:35
3) 8:35
4) 8:35
5) 8:25
6) 8:20
7) 8:20
8) 8:20
9) 8:10
10) 8:05

Cycling warm up/down (Road) 7:20 [1] 2.0 km (3:40 / km) +20m 3:30 / km

From BVR.

Monday Jun 16, 2008 #

Cycling warm up/down (Road) 13:25 [2] 5.9 km (2:16 / km) +10m 2:15 / km

To gym.

Core Stability (Floor) 5:00 [2]
weight:85.8kg

SMR, static stretch, did not much more than 100m on the rower b4 I realised that my ankle is actually ruined. This is the worst problem I have had since July last year where my left ankle was ruined for a week or so, almost tempted to designate myself as injured! Obv I made it much worse than it shudda ever been but then what was I gonna do? Miss the WRE on Brown Clee? Not go for a stomp with the lads in Snowdonia when it only happens once/twice a year? Go to Finland where the forests are several thousand percent more sexy that anywhere in the UK South of Graythwaite and not do any o-ing? Besides it's not that bad cause a) after a couple of days rest a long o-ing course is possible and b) hopefully I can still train on the bike while it recovers. Anyway did the usual core routine without the cobra at the end cause the gym was rammed and the suitable space on the floor option was denied.

Cycling warm up/down (Road) 17:25 [3] 6.9 km (2:31 / km) +95m 2:22 / km

From gym, bridge swing stylee. Felt pretty fresh in the legs so gave it some oomph up the hill with no objections from the right ankle massif.

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