I see that the Olympic torch apparently made it to the summit of Everest today. What a farce.
Anyhoo, on with the show, this is it :-)
Tuesday
AM - 40mins stairs with 15kg pack.
4.30am this morning found me walking up / down / up / down (repeated about 30 times) the stairs at Penrith railway station with my 15kg pack. It is only a relatively short set of stairs with two flights but the best I could do on short notice. A few stares from those passing by but I'm getting used to being a freak show with my pack & walking poles. Both piriformis (should that be piriformii?) are a bit tight so I need to get back into the glute med exercises. Otherwise my legs were fine - certainly no jelly-leg sensation - so the training is certainly paying off.
PM - massage
Wednesday
AM - easy 30min spin while watching the dvd of IMOZ 2008 :-)
Thursday
AM - easy 30min run - 4.26k - av. 7:17m/k - av141BPM
I know it is only early days in the great HM experiment but my av. pace seems to vary in each session I do. Maybe its just due to varying degrees of fatigue; dunno really. So frustrating but I am trying to temper it with the thought that being able to run, say, 6min/k - let alone faster! - at the same effort level will be so cool :-)
PM - 60mins PT session.
A "easy" session this week for a couple of reasons, not least that I need fresh legs for the weekend. So we settled on a rehab-type session to target those areas that I still - and probably always will - need to work on (TVAs, glute med, VMOs etc) all with slow & steady movements with perfect form:
- 5mins bike w/u
- dead lifts: 20 x 20kg / 20 x 30kg
- 2 x supersets of:
(a) 30kg x 20 dead lifts; and
(b) 20 single leg step ups.
- dead lifts: 20 x 30kg
- 20 x step ups + plunk jump thingy (she says having forgotten the name)
- front squats: 20 x 7kg DB
- 2 x supersets:
(a) 10 x single leg dead lift (8 kg KB)
(b) 3 x 10sec VMO activation exercise
- front squats: 20 x 7kg DB
- double leg extensions x 10
- stretching.
Felt refreshing easy after some recent sessions with him :-)
Rest day tomorrow :-)
MTD: H - 12.7k* + R - 12.34k
* plus 40mins stairs
4 comments:
4.30am? Climbing stairs? In Penrith? With my 15kg pack? *Shakes head*
Another experiment to do with the HRM is test your resting HR - I do it in bed before I get up in the morning. For example - if the resting HR is 5 bpm above the normal level, I am fatigued (and perhaps need a rest).
My resting HR has come down from 60 to 50 in the last three years.
Happy 1000th post!
Did they have the blue track-suited minders jogging up Everest too?
I like the idea of the massage after that stair climbing - gee Jen, you are really putting in some training - phew! You must be building awesome muscles!!
Going strong kiddo ;-)
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