A weird week. I'm working 6 days p/week for the next 4 weeks which is going to make life interesting; TA & I have worked together to try & get a program for July that will balance everything...(fingers crossed!)
Mon: headed to the gym at lunch for a short core + stretch session. It may have been short but I still managed to completely & utterly fry my lower abs :-) Then after work, I headed to my first swim squad since I learnt to swim as a kid; this one was conducted by James (B+ on CR) who is also club coach for Panthers. I thought it would have been very ironic had I drowned as an adult in the pool that I learnt to swim in as a kid - but fortunately I didn't :-) Lots of (much needed) drills were on the menu. I have to admit that I wasn't really in the mood to go after feeling rather tired throughout the day but I'm glad I did. I have no idea about the distance; I lost count but I'll guess & say 2km
Tue: was supposed to be a 20mins run but for a variety of reasons, I had to cut it short to 10mins with 5min walk either side.
Wed: (unplanned) rest day
Thu: another reverse brick; 10mins followed by 20mins bike (including 3 x 3min efforts). Good fun!
Fri: dragged myself to the gym after work for a short, sharp & hard strength + core session.
Sat: I worked til 2pm then headed to Ripples for another 'reverse aquathon'; my first 20mins run in 9 months (yippee!!) followed by a 1.45k swim. A good session although doing my strength session on Friday night wasn't such a good idea; I paid for every one of my 40 pushups on my toes (and 40 x lat pulldowns & 40 x deadlifts & 40 x bent over rows &....). It was a very slow swim but I tried to focus on putting everything I had learnt on Monday into effect
Sun: another 2hr 'hell ride' (aka Greendale Rd loop through Wallacia), this time in the reverse direction. This direction seems to have a lot more long, grinding hills & then the drag back up the Northern Rd at the end is testing. Still it was good; I felt stronger on the hills than I have previously - not to mention the fact that the chocolate indulgence cake I had this afternoon was worth every hard hill :-) 2:08 / 48.44km / 22.7k/hr
MTD:
Swim: 8.55km
Run: 129.5mins
Bike: 8hrs 33min (132kms +)
Time spent with florists: 3.5hrs !
Sunday, June 28, 2009
Sunday, June 21, 2009
Climb every mountain...
The title is only partially a reference to my passion. It's also a reference to the Sound of Music soundtrack which I have been listening to my family sing (loudly) in the car this morning. Yikes....
Anyhoo, t'was a recovery week :-)
Mon: rest. Was due to go to swim squad but woke with a badly pinched nerve/muscle in my neck. Very little movement in my neck all day & a tad painful :-(
Tue: back to the treadmill at lunch for another 15min run just to prove the first one on Saturday wasn't a fluke. Not only was it not a fluke, I managed to go a tad faster :-)
Wed: another solid strength + core session before work.
Thur: back to the gym for 15mins bike (spin) + 10mins run. T'was supposed to be another 'reverse' brick but the treadmills in the gym were occupied when I arrived which meant that I had to switch this session around. Yesterday's strength session left me with serious DOMS in my butt & adductors so I was very glad that it was an easy session.
Fri: due to my plans for the weekend, I had decided to swap my sessions around so headed to the gym at work at lunch for a swim. Unfortunately it was closed for maintenance. Grrr.
Sat: 90min ride along the Northern Road from Penrith in the direction of Camden (34.88km - av. 23.2k/h). My mechanic decided to stay home so thankfully I didn't have another flat ;-) A really enjoyable ride on a rather warm morning.
Sun: rest & recovery from my uncle's 50th birthday party in the Hunter Valley last night :-)
In other news, I have signed up to do my Certificate III & IV in Fitness :-) It has been something I have wanted to do for many years & its taken a few months of planning to come to fruition. I have a lot going on in life at the moment (2 x jobs + training + planning the wedding) so I am not going to put pressure on myself to finish it quickly; I anticipate that I won't finish it until about March next year but its a start :-)
MTD:
Swim: 5.1km
Run: 89.5mins :-)
Ride: 6hr 25mins
Anyhoo, t'was a recovery week :-)
Mon: rest. Was due to go to swim squad but woke with a badly pinched nerve/muscle in my neck. Very little movement in my neck all day & a tad painful :-(
Tue: back to the treadmill at lunch for another 15min run just to prove the first one on Saturday wasn't a fluke. Not only was it not a fluke, I managed to go a tad faster :-)
Wed: another solid strength + core session before work.
Thur: back to the gym for 15mins bike (spin) + 10mins run. T'was supposed to be another 'reverse' brick but the treadmills in the gym were occupied when I arrived which meant that I had to switch this session around. Yesterday's strength session left me with serious DOMS in my butt & adductors so I was very glad that it was an easy session.
Fri: due to my plans for the weekend, I had decided to swap my sessions around so headed to the gym at work at lunch for a swim. Unfortunately it was closed for maintenance. Grrr.
Sat: 90min ride along the Northern Road from Penrith in the direction of Camden (34.88km - av. 23.2k/h). My mechanic decided to stay home so thankfully I didn't have another flat ;-) A really enjoyable ride on a rather warm morning.
Sun: rest & recovery from my uncle's 50th birthday party in the Hunter Valley last night :-)
In other news, I have signed up to do my Certificate III & IV in Fitness :-) It has been something I have wanted to do for many years & its taken a few months of planning to come to fruition. I have a lot going on in life at the moment (2 x jobs + training + planning the wedding) so I am not going to put pressure on myself to finish it quickly; I anticipate that I won't finish it until about March next year but its a start :-)
MTD:
Swim: 5.1km
Run: 89.5mins :-)
Ride: 6hr 25mins
Sunday, June 14, 2009
On a roll...
Another good & busy week. The wedding preparations are now well underway but there is still much to do & only 4.5 months to go!
Mon: you gotta love a public holiday! Does spending 3 hours trying to find a photographer for the wedding count as cross-training? Nah, I didn't think so. Luckily I dragged myself out for a 1.5k swim which actually felt much better than Saturdays effort (thankfully).
Tue: 3 x 5min run intervals (2min walk recovery) on the treadmill at work at lunch (10min walk w/u). All good :-)
Wed: another good strength + core session before work.
Thur: another Thursday, another reverse brick. 7.5min run (yippee!) followed by 20min bike (including 3 x 2min pickups). All good :-)
Fri: rest :-)
Sat: after finishing reading the paper (an essential part of my Saturday ritual), I headed off to the gym for my session - a 15min run (!!!!) followed by 1.4k swim which included 4 x 300m. The first rep sucked terribly; my lats were fatigued & I felt like I was just spinning my wheels in the water & going nowhere. But I gave myself a bit of an uppercut, sucked it up & eventually finished happy with the session.
Later in the afternoon, I took myself off to Fernwood at Penrith to listen to a talk by Emazon of Biggest Loser fame. An women with an amazing background & a particularly interesting take on training (both physically & mentally) -
Sun: headed out for a 2hr ride on the Greendale Rd loop & managed to get a flat tyre after 7mins. Thankfully I had my mechanic in tow ;-) I felt really flat for the first 50mins or so; no doubt dehydrated after drinking bugger all water during the last couple of days. R gave me the (easy) option of just doing an out & back along the Northern Rd but after a GU & some positive thoughts, my bike mysteriously turned off the Northern Rd & onto Greendale all by itself ;-) I find it a very hard loop with some short, sharp hills on an absolutely dead surface which reminds me that lactic acid is my friend.
It didn't kill me so I guess I'm a bit stronger for the experience. Finished in 2:14 (49.68km)
Looking forward to a slightly easier week & then heading up to the Hunter Valley next weekend :-)
MTD:
Swim: 5.1km
Run: 64.5mins :-)
Ride: 4hr 40mins
Mon: you gotta love a public holiday! Does spending 3 hours trying to find a photographer for the wedding count as cross-training? Nah, I didn't think so. Luckily I dragged myself out for a 1.5k swim which actually felt much better than Saturdays effort (thankfully).
Tue: 3 x 5min run intervals (2min walk recovery) on the treadmill at work at lunch (10min walk w/u). All good :-)
Wed: another good strength + core session before work.
Thur: another Thursday, another reverse brick. 7.5min run (yippee!) followed by 20min bike (including 3 x 2min pickups). All good :-)
Fri: rest :-)
Sat: after finishing reading the paper (an essential part of my Saturday ritual), I headed off to the gym for my session - a 15min run (!!!!) followed by 1.4k swim which included 4 x 300m. The first rep sucked terribly; my lats were fatigued & I felt like I was just spinning my wheels in the water & going nowhere. But I gave myself a bit of an uppercut, sucked it up & eventually finished happy with the session.
Later in the afternoon, I took myself off to Fernwood at Penrith to listen to a talk by Emazon of Biggest Loser fame. An women with an amazing background & a particularly interesting take on training (both physically & mentally) -
Sun: headed out for a 2hr ride on the Greendale Rd loop & managed to get a flat tyre after 7mins. Thankfully I had my mechanic in tow ;-) I felt really flat for the first 50mins or so; no doubt dehydrated after drinking bugger all water during the last couple of days. R gave me the (easy) option of just doing an out & back along the Northern Rd but after a GU & some positive thoughts, my bike mysteriously turned off the Northern Rd & onto Greendale all by itself ;-) I find it a very hard loop with some short, sharp hills on an absolutely dead surface which reminds me that lactic acid is my friend.
It didn't kill me so I guess I'm a bit stronger for the experience. Finished in 2:14 (49.68km)
Looking forward to a slightly easier week & then heading up to the Hunter Valley next weekend :-)
MTD:
Swim: 5.1km
Run: 64.5mins :-)
Ride: 4hr 40mins
Sunday, June 07, 2009
Reversing
A good week of training :-D
Mon: easy 1km swim (as 2 x 500m) to ease myself back into it after last weekend's disruptions to my training.
Tue: headed to the gym at lunch; 10min bike w/u then 4 x 3min run intervals (60sec walk recovery) on the treadmill. It's a bit sad to think that 3mins is the longest I've run in 8 months now. Still, it's (much) better than nothing at all :-)
Wed: strength + core session before work.
Thur: a great session at lunch; I really enjoyed this 'reverse brick' - 10min walk on treadmill to w/u, then 1 x 5mins run followed by a solid 20min bike with a few one legged drills thrown in for good measure. Nice :-)
Fri: rest :-)
Sat: after work, I headed to Ripples for another 'reverse' session; this time an aquathon! First up was a 10min walk on the treadmill to warm up, then 2 x 5min runs on the treadmill. After a change & quick shower it was into the pool for a 1.2k swim. The swim was a real slog, but gosh I'm really enjoying running again :-)
Sun: it was raining when I woke this morning so rather than go riding in the rain I did a solid 2hr ride on the trainer in the garage while listening to podcasts. The time passed surprisingly quickly.
That's the first time I have run 3 times in a week since I had my fall & stuffed my ankle in September last year. Oh and its less than 5 months to go to the wedding now. Happy, happy days :-)
MTD:
Swim - 2.2km
Run - 27mins :-)
Ride - 2hr 20mins
Mon: easy 1km swim (as 2 x 500m) to ease myself back into it after last weekend's disruptions to my training.
Tue: headed to the gym at lunch; 10min bike w/u then 4 x 3min run intervals (60sec walk recovery) on the treadmill. It's a bit sad to think that 3mins is the longest I've run in 8 months now. Still, it's (much) better than nothing at all :-)
Wed: strength + core session before work.
Thur: a great session at lunch; I really enjoyed this 'reverse brick' - 10min walk on treadmill to w/u, then 1 x 5mins run followed by a solid 20min bike with a few one legged drills thrown in for good measure. Nice :-)
Fri: rest :-)
Sat: after work, I headed to Ripples for another 'reverse' session; this time an aquathon! First up was a 10min walk on the treadmill to warm up, then 2 x 5min runs on the treadmill. After a change & quick shower it was into the pool for a 1.2k swim. The swim was a real slog, but gosh I'm really enjoying running again :-)
Sun: it was raining when I woke this morning so rather than go riding in the rain I did a solid 2hr ride on the trainer in the garage while listening to podcasts. The time passed surprisingly quickly.
That's the first time I have run 3 times in a week since I had my fall & stuffed my ankle in September last year. Oh and its less than 5 months to go to the wedding now. Happy, happy days :-)
MTD:
Swim - 2.2km
Run - 27mins :-)
Ride - 2hr 20mins
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