Tuesday, August 30, 2005
getting close
70 days to raceday... gulp.
Friday 26th- new lower body workout: clean&jerk/3D lunges/medicine ball throws/weighted knee-ups .....
Saturday & sunday... pain....
Monday- cycle to work; upper body workout; HRmax 178, 560kcal burned
Tuesday- cycle to work 9cold morning), spin ith Craig HRmax 171; 435 kcal burned
much more to do....
Friday 26th- new lower body workout: clean&jerk/3D lunges/medicine ball throws/weighted knee-ups .....
Saturday & sunday... pain....
Monday- cycle to work; upper body workout; HRmax 178, 560kcal burned
Tuesday- cycle to work 9cold morning), spin ith Craig HRmax 171; 435 kcal burned
much more to do....
Thursday, August 25, 2005
morning run
woke up early to cycle to a spin class at gym, but could not find the battery pack for my headlamp... decded to run along local coastal trails (up and down hills and stairs the whole time-almost no flat running at all)
45 minutes running
HRmax 192!!!
HR avg 151
498 kcal burned
45 minutes running
HRmax 192!!!
HR avg 151
498 kcal burned
Tuesday, August 23, 2005
yesterday and today
22 August
cyled to gym, then a new (old) workout designed to improve endurance by fitness trainer for OneWorld sailing team:
15,20,25 swiss ball push ups
3 x 15 push-pulls (one push up, jump up and do one pull up)- MAXes HR!
25,20,12 woodchops
25,20,12 reverse woodchops
15,20,25 reps on ab circuit (crunches/scissor kicks/ab-cycle)- PAIN!! could not finish last circuit
max HR = 178; avg HR = 157; 897 kcal
alternate this routine with a leg series
23 August
Spin session with Craig; good one with a particularly nasty ending
73.5kg in, 72.6 kg out 14.0% bf; max HR = 179, avg 149
whew!
cyled to gym, then a new (old) workout designed to improve endurance by fitness trainer for OneWorld sailing team:
15,20,25 swiss ball push ups
3 x 15 push-pulls (one push up, jump up and do one pull up)- MAXes HR!
25,20,12 woodchops
25,20,12 reverse woodchops
15,20,25 reps on ab circuit (crunches/scissor kicks/ab-cycle)- PAIN!! could not finish last circuit
max HR = 178; avg HR = 157; 897 kcal
alternate this routine with a leg series
23 August
Spin session with Craig; good one with a particularly nasty ending
73.5kg in, 72.6 kg out 14.0% bf; max HR = 179, avg 149
whew!
Sunday, August 21, 2005
on holiday
training took a back seat while family arrived from Canada for a short stay
Have not done too much for last week, but got back into it yesterday, with:
45 minute coastal run
45 minutes on mt bike
50 minute spin class (max HR 189; avg HR 161)
Will need to double that effort to get back into shape for the race in November....
Have not done too much for last week, but got back into it yesterday, with:
45 minute coastal run
45 minutes on mt bike
50 minute spin class (max HR 189; avg HR 161)
Will need to double that effort to get back into shape for the race in November....
Thursday, August 04, 2005
Too little (and hopefully NOT) too late..
A summary of recent events
Have switched to event-specific training from general strength, so run/cycle/paddle in earnest… (well, the cycle bit anyway!)
Monday 1 July
A nice brisk sleep in….
Tuesday 2 July
Spin class; HR avg = 162; HR max 183; 468 kcal
Wednesday 3 July
30 min offroad running…. OH THE PAIN…
Friday 5 July
60 min fast cardio on step machine
Max HR 160
Saturday 6 July
Off-road run 20 minutes, followed by
Spin class; HR avg 164; HR max 186; 530kcal
Monday 8 July
30 min off road run
Tuesday 9 July
Spin class; HR avg 151; HR max 182; 454 kcal
Hmmmmm.
Have switched to event-specific training from general strength, so run/cycle/paddle in earnest… (well, the cycle bit anyway!)
Monday 1 July
A nice brisk sleep in….
Tuesday 2 July
Spin class; HR avg = 162; HR max 183; 468 kcal
Wednesday 3 July
30 min offroad running…. OH THE PAIN…
Friday 5 July
60 min fast cardio on step machine
Max HR 160
Saturday 6 July
Off-road run 20 minutes, followed by
Spin class; HR avg 164; HR max 186; 530kcal
Monday 8 July
30 min off road run
Tuesday 9 July
Spin class; HR avg 151; HR max 182; 454 kcal
Hmmmmm.
