Wow!!! Welcome to Season 2011. First session back and it was a tough one. Nothing I didn't expect considering my break but a good reminder of the hard work that lies ahead. Legs were slightly heavy.. even sore in the adductors, hams and glutes from heavy squats but nothing a warm up wouldn't fix. Upper body also a bit sore before starting from ring dips and rows. Session was basically as follows:
Warm Up
7x40m <7sec with 13 sec recovery. (any misses as a group added to next distance...1 miss)
8x50m <9sec with 21 sec recovery.
7x60m <12sec with 18sec recovery.
2min break
Some light dumbell weight drills.
MAS Grids. Box with 2x75m sides and 2x35m sides. 15 secs to cover each of the 4 sides. 1 min per lap.
6mins on
2mins off then 1 min prone hold
4mins on
2mins off 2x30sec side planks
2mins on
1min off and 1min plank
Boxing
3x300m with 1min recovery (up and backs on 100m field... the stop and turn is a killer)
4x200m with 40 sec recovery
5x100m with 20sec recovery
Cool down and stretch
I started the GPS and HR monitor at the beginning of the warm up and stopped it at the end of the cool down... left it running during all recoveries etc. Points of note:
Session went for 1 hr 38mins from beginning to end.
Avg HR including all recoveries was 160bpm or 83% of MHR
Max HR was 186 which is 97% of MHR.
HR in excess of 180bpm or 94% were sustained for fairly lengthy periods.
Distance covered was 8.23km. Total of intervals was about 5.8km.
Max Speed of 27.5km/h
Tuesday, November 30, 2010
Monday, November 29, 2010
Weights
Was away again for the weekend... a nice few days on the Central Coast with the family. Really love to have that time just being there with all the normal trappings of life suspended for a while.
Now though its time for the big 3 week block that I spoke of in my last post starting with weights today:
Handstands 3 attempts
Squat 5-3-1(5) @87.5kg-100kg-112.5kg
Ring Dip 10-10-6
Ring Rows 2x10
Skin the Cats 2x3
OH Squat 3x10 @30kg
Added sets to the dips though could not get the full count. Also changed up OH squats from 2x15 @20kg to 3x10 @30kg. One extra rep and 2.5kg on the squats as compared to last month and felt very solid. Great sleep last night and diet solid today. Needed to lock those down after a more "relaxed" weekend.
Now though its time for the big 3 week block that I spoke of in my last post starting with weights today:
Handstands 3 attempts
Squat 5-3-1(5) @87.5kg-100kg-112.5kg
Ring Dip 10-10-6
Ring Rows 2x10
Skin the Cats 2x3
OH Squat 3x10 @30kg
Added sets to the dips though could not get the full count. Also changed up OH squats from 2x15 @20kg to 3x10 @30kg. One extra rep and 2.5kg on the squats as compared to last month and felt very solid. Great sleep last night and diet solid today. Needed to lock those down after a more "relaxed" weekend.
Thursday, November 25, 2010
Whats next...? (Part 1)
My off season ends this week. Next week we will start official pre season training on both Tuesdays and Thursdays with next Thursdays session being a mini trathlon at Penrith Lakes. I anticipate that we will be given weekend sessions to complete as well. From all reports Tuesday's session will have a lot of volume and will be quite intense. The next three weeks I expect will contain some very tough training followed by some testing just before Christmas.
I feel that I have balanced a restful offseason with some personal preparation leading into the pre-season. Training this week has been scaled back a little to rest the body in the lead up to the next three weeks which I am treating as a solid block. Our trainer will be chatting with us over the pre season to address personal weaknesses so I need to have a think about what these are so they can be addressed in the specific preparation phase of our training. We will be using the testing before Christmas as a guide but I already had some ideas that I tossed around at the end of last season.
1.Illness/Sleep/Nutrition
Found it difficult to adjust with a change in squads last year. Got trapped in that spiral where I would not eat enough... then stay up late which led to sleeping in too late... not getting the day's tasks done... rushing to training where I was ill prepared... not eating enough again because I rushed through my day... drinking too much coffee to make me feel better and well yeh you get the picture. This led to repeated illness which affected my season. I have restored balance over the offseason and need to follow the rules I have layed out for myself.
2. Top Speed
I have little doubts around my off the mark speed. From a standing start over 20-40m I have more than adequate speed and power. What seems to have diminished a little (due to factors from #1. above I think) is my top speed. To be fair I don't think my top speed has ever been as comparitively strong as my starting speed but I used the word diminished because I think this area had dropped off a little bit.
3. Flexibility/Recovery
A bit of tightness in the left hip led to a bit of tightness in the left knee which led to poor running form which I think affected #2 above. Also due to factors # 1 I did not make time to stretch. I have always prided myself on my flexibility it has made a comeback and needs to stay.
When it comes to addressing these weaknesses I have already laid out a bit of a plan and it is these things that I will discuss with the trainer and focus on this season.
I feel that I have balanced a restful offseason with some personal preparation leading into the pre-season. Training this week has been scaled back a little to rest the body in the lead up to the next three weeks which I am treating as a solid block. Our trainer will be chatting with us over the pre season to address personal weaknesses so I need to have a think about what these are so they can be addressed in the specific preparation phase of our training. We will be using the testing before Christmas as a guide but I already had some ideas that I tossed around at the end of last season.
1.Illness/Sleep/Nutrition
Found it difficult to adjust with a change in squads last year. Got trapped in that spiral where I would not eat enough... then stay up late which led to sleeping in too late... not getting the day's tasks done... rushing to training where I was ill prepared... not eating enough again because I rushed through my day... drinking too much coffee to make me feel better and well yeh you get the picture. This led to repeated illness which affected my season. I have restored balance over the offseason and need to follow the rules I have layed out for myself.
2. Top Speed
I have little doubts around my off the mark speed. From a standing start over 20-40m I have more than adequate speed and power. What seems to have diminished a little (due to factors from #1. above I think) is my top speed. To be fair I don't think my top speed has ever been as comparitively strong as my starting speed but I used the word diminished because I think this area had dropped off a little bit.
3. Flexibility/Recovery
A bit of tightness in the left hip led to a bit of tightness in the left knee which led to poor running form which I think affected #2 above. Also due to factors # 1 I did not make time to stretch. I have always prided myself on my flexibility it has made a comeback and needs to stay.
When it comes to addressing these weaknesses I have already laid out a bit of a plan and it is these things that I will discuss with the trainer and focus on this season.
Wednesday, November 24, 2010
Weights
Handstands- 3 solid holds against the wall. Balance improving shoulder mobility not.
Press 3-3-8 @ 40kg-45kg-52.5kg
Pullup 3-3-7@ 0kg-0kg-2.5kg (added weight)
Clean & Jerk 5-5-5 @ 40kg
Deadlift 10-10-10 @ 80kg
Good Morning 10-10-10 @ 20kg
Really pumped up for the set of 8 on the Press only the second month on this progression but have managed to increase weight and reps for all of max rep sets. The real test will be in the coming months. Also managed to easily add an extra set to both the Deads and GM's as planned and will hopefully add weight next week as well.
Press 3-3-8 @ 40kg-45kg-52.5kg
Pullup 3-3-7@ 0kg-0kg-2.5kg (added weight)
Clean & Jerk 5-5-5 @ 40kg
Deadlift 10-10-10 @ 80kg
Good Morning 10-10-10 @ 20kg
Really pumped up for the set of 8 on the Press only the second month on this progression but have managed to increase weight and reps for all of max rep sets. The real test will be in the coming months. Also managed to easily add an extra set to both the Deads and GM's as planned and will hopefully add weight next week as well.
Sunday, November 21, 2010
Running in Vibrams
I have read many articles including these:
http://www.eatmoveimprove.com/2010/10/a-firm-foundation-focusing-on-the-feet/
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/
as well as
Born To Run by Chris McDougall
All of which are very pro barefoot/minimalist running.
I have also been told by a physio friend that he is getting plenty of injuries from people choosing to make the switch.
Articles like these:
http://www.sportsscientists.com/2010/01/running-barefoot-vs-shoes.html
http://www.sportsscientists.com/2010/05/barefoot-running-and-injuries.html
Seem to support the theory that (surprise, surprise) barefoot running is not a silver bullet. Injuries, particularly of the foot, achilles and calf are likely to plague the barefoot runner especially IF they jump in too quickly.
Before going any further I will reflect on my experiences with wearing minimalist footwear. My transition, I feel, has been very successful though it was more gradual than I first thought. Of course I started with shorter intervals 200's 400's slowly building up the volume. A 2km run here and there before I built up to a 5k then 7k and then whole training sessions of intervals before doing a 30km trail run after about 12months of wearing them. Even this though is pretty quick.
Then I thought back to when I was a kid living in a caravan park where summer evenings were spent playing huge games of hide and seek, tips, bullrush, rugby league, and just generally getting into mischief. This was done almost exclusively barefoot.
I also remember in particular that my feet had become so used to being shoeless during these years that I developed the neat trick of being able to scale bindi patches without gettting spiked so long as I sprinted across them at full speed. The roads were mainly gravel and tar and I also remember the odd bleeding toe but most of all I loved the freedom of barefoot.
Throughout my teens I also chose to go shoeless any time I was called on to sprint and I pursued martial arts another sport where you leave your shoes at the door. As school rules and those surrounding organised sport tightened shoes became a necessity for running activities, so I bought some spikes. I can still distinctly remember wearing the cheap $2 dollar chinese cotten shoes
 |
| Kung Fu shoes I used to get for $2 a pair. |
 |
| Rabens |
So what would I recommend to others?I wouldn't recommend anything from a medical standpoint since I am not qualified to do so but I would say that minimalist footwear has put the spotlight back on the SKILL of running. I would say that one should not rely on shoes to provide any protection to your joints that you should learn to run in a way that YOU protect your joints.
Minimalist footwear and running barefoot force you down this road. I noticed that my stride cadence and stride length had to adjust. The stride became shorter but faster. The whole body had to pull itself in towards the centre line. I had others comment that I looked as though I was running with a more compact style. Importantly for me I have broken every personal best time I had since running in Vibrams though I do not necessarily attribute this to the shoes. I have also been totally injury FREE. I have observed others who previously were heel strikers suffering issues with hip flexors and tight itb's and poorly tracking knees have these conditions disappear when they switched after months of trying other things. It should also be said that these people started very slowly and did a lot of running in the form of intervals before and after the transitions. I have also noticed over the same time period every other heel striker I know continue to battle with some sort of injury. My views are not a scientific study merely anecdotes. There is enough information out there for people to make up there minds now I think. I would just say go slow, don't jump in too fast but get your feet to the ground... its too much fun not to.
Friday, November 19, 2010
Ride-Run Brick Session
In the words of Greg Lemond: "it never gets any easier you just get faster."
Ride
http://connect.garmin.com/activity/57136702
Run
http://connect.garmin.com/activity/57136706
Ride
Overall
| Time: | 00:29:45 |
| Distance: | 15.24 km |
| Elevation Gain: | 14 m |
| Calories: | 610 C |
Timing
| Time: | 00:29:45 |
| Moving Time: | 00:28:46 |
| Elapsed Time: | 00:29:45 |
| Avg Speed: | 30.7 km/h |
| Avg Moving Speed: | 31.8 km/h |
| Max Speed: | 37.5 km/h |
Speed
Pace
Elevation
| Elevation Gain: | 14 m |
| Elevation Loss: | 11 m |
| Min Elevation: | 11 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 157 bpm(85%) |
| Max HR: | 167 bpm(90%) |
Run
Overall
| Time: | 00:23:09 |
| Distance: | 5.00 km |
| Elevation Gain: | 3 m |
| Calories: | 413 C |
Timing
| Time: | 00:23:09 |
| Moving Time: | 00:22:52 |
| Elapsed Time: | 00:23:09 |
| Avg Pace: | 04:37 min/km |
| Avg Moving Pace: | 04:34 min/km |
| Best Pace: | 04:03 min/km |
Speed
Pace
Elevation
| Elevation Gain: | 3 m |
| Elevation Loss: | 4 m |
| Min Elevation: | 10 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 172 bpm(93%) |
| Max HR: | 178 bpm(96%) |
Wednesday, November 17, 2010
Weights
Handstands
Squat 3-3-6 @ 82.5kg-95kg-105kg
Ring Dips 2x10
Ring Rows 2x10
Skin the Cats 2x3
OH Squat 2x15
Push Up 2x10
Good session. Squats felt strong even at 105kg. Am looking to add sets on the assitance exercises next session.
Squat 3-3-6 @ 82.5kg-95kg-105kg
Ring Dips 2x10
Ring Rows 2x10
Skin the Cats 2x3
OH Squat 2x15
Push Up 2x10
Good session. Squats felt strong even at 105kg. Am looking to add sets on the assitance exercises next session.
Tuesday, November 16, 2010
30km Ride
Some days you go out for a ride or a run or even into the gym and everything clicks. You find your flow and and even the effort feels good. Then there are days like today. This was just not a pleasant ride. Had planned to do a 15km out and back on the M7 cycleway but there is currently maintenance work going on and we had to take a bit of a detour. No big problem. We decided to travel back in the opposite direction as far as we could go. It has a nice gentle climb which having looked on the elevation profile lasts about 5km. Also a bit of a disgusting headwind meant that for about 10km this was really quite hard work and not at all like the usual hot laps around Penrith Lakes. In any case we pushed on and of course in exchange for our effort on the out trip we blitzed home on the same gentle slope this time with a tailwind. In hindsight it was definitely a different sort of training stimulus from what I have been doing. The pedal cadence was generally much slower with more resistance than riding on the flat and there were many more twists and turns to negotiate. If anything I guess it was a good skill session with a bit of hill work thrown in.
On a seperate note this cycling caper has me confused. While I do love getting out on the bike very occasionally and especially for a bit of variety in the offseason I could not envisage being "a cyclist". Being hunched over the handlebars, lumbar and thoracic spine contorted over the frame of the bike while I allow my hamstrings and hip flexors to get short is not my idea of fun. Add to this lycra and a bike seat that does not get any more comfortable with practice and I just can not imagine how those guys on Le Tour do this hour after hour day after day. In the mean time I will stick with my short <40km rides.
On a seperate note this cycling caper has me confused. While I do love getting out on the bike very occasionally and especially for a bit of variety in the offseason I could not envisage being "a cyclist". Being hunched over the handlebars, lumbar and thoracic spine contorted over the frame of the bike while I allow my hamstrings and hip flexors to get short is not my idea of fun. Add to this lycra and a bike seat that does not get any more comfortable with practice and I just can not imagine how those guys on Le Tour do this hour after hour day after day. In the mean time I will stick with my short <40km rides.
| Time: | 01:18:56 |
| Distance: | 34.20 km |
| Elevation Gain: | 201 m |
| Calories: | 1,244 C |
Timing
| Time: | 01:18:56 |
| Moving Time: | 01:17:57 |
| Elapsed Time: | 01:23:21 |
| Avg Speed: | 26.0 km/h |
| Avg Moving Speed: | 26.3 km/h |
| Max Speed: | 44.6 km/h |
Speed
Pace
Elevation
| Elevation Gain: | 201 m |
| Elevation Loss: | 196 m |
| Min Elevation: | 23 m |
| Max Elevation: | 90 m |
Heart Rate
| Avg HR: | 143 bpm(77%) |
| Max HR: | 168 bpm(91%) |
Monday, November 15, 2010
Weights
Press 5-5-10 @ 37.5kg-42.5kg-47.5kg
Pullup 5-5-7@ 0kg-0kg-0kg (added weight. Strict and chest to bar)
Power Clean & Jerk 3x5 @40kg
Deadlift 2x10 @ 80kg
Good Morning 2x10 @ 20kg
Had originally planned some handstand work but stupidly had it pencilled in after already doing presses and jerks. Had one attempt at handstand but arms and shoulders were too fatigued to work on technique so skipped it. Will work into the warmup next time.
Pullup 5-5-7@ 0kg-0kg-0kg (added weight. Strict and chest to bar)
Power Clean & Jerk 3x5 @40kg
Deadlift 2x10 @ 80kg
Good Morning 2x10 @ 20kg
Had originally planned some handstand work but stupidly had it pencilled in after already doing presses and jerks. Had one attempt at handstand but arms and shoulders were too fatigued to work on technique so skipped it. Will work into the warmup next time.
Friday, November 12, 2010
Swim
5:45AM
6x100m
6x50m
Total 900m
Nice short session before work. A nice way to start the day. Definitely good for the muscles after a tough session last night. Had planned on some lifting but a hot day at work had me thinking that I would shift until tomorrow.
6x100m
6x50m
Total 900m
Nice short session before work. A nice way to start the day. Definitely good for the muscles after a tough session last night. Had planned on some lifting but a hot day at work had me thinking that I would shift until tomorrow.
Thursday, November 11, 2010
Ride-Run Intervals
Ride
3x4km intervals with 1km easy rest between
Run
4x1km intervals with 2min walk recoveries.
3x4km intervals with 1km easy rest between
Overall
| Time: | 00:29:14 |
| Distance: | 15.04 km |
| Elevation Gain: | 22 m |
| Calories: | 656 C |
Timing
| Time: | 00:29:14 |
| Moving Time: | 00:29:05 |
| Elapsed Time: | 00:29:14 |
| Avg Speed: | 30.9 km/h |
| Avg Moving Speed: | 31.0 km/h |
| Max Speed: | 38.2 km/h |
Speed
Pace
Elevation
| Elevation Gain: | 22 m |
| Elevation Loss: | 17 m |
| Min Elevation: | 11 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 159 bpm(86% of MHR) |
| Max HR: | 176 bpm(95% of MHR) |
4x1km intervals with 2min walk recoveries.
Overall
| Time: | 00:16:49 |
| Distance: | 4.02 km |
| Elevation Gain: | 9 m |
| Calories: | 318 C |
Timing
| Time: | 00:16:49 |
| Moving Time: | 00:16:39 |
| Elapsed Time: | 00:22:52 |
| Avg Pace: | 04:11 min/km |
| Avg Moving Pace: | 04:08 min/km |
| Best Pace: | 03:31 min/km |
Speed
Pace
Elevation
| Elevation Gain: | 9 m |
| Elevation Loss: | 13 m |
| Min Elevation: | 11 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 176 bpm(95% of MHR) |
| Max HR: | 182 bpm(98% of MHR) |
A pretty brutal session. Temperature was 33+ degrees. A session like this highlights the importance of training with a partner. Pushed that little bit harder than usual. Runs in particular were tough straight after the ride but I was extremely happy with the first 3 splits. The last split was still quicker than the 4:28 target I had set out for myself but I definitely hit the wall. The time was significantly slower than the first three. I wanted a drink and my blisters were killing me but am glad that I got it done. Something satisfying about finishing sessions like this... its like money in the bank.
Wednesday, November 10, 2010
Details
Everyone trains hard. Everyone gives 100%. What do you do differently?
This is a question I continually pose to myself. It dawned on me a few years ago as I was struggling with an injury and sidelined watching others train. I tried to watch the others training through a coaches eyes. What do you notice? You notice the people at the front of course. The people down the back were still busting their guts but as a coach you watch the front.
So what is the difference between those at the back and those at the front. Having a good knowledge about this group of people it became clear that there were a few differences. I am not going to go down the road of genetics and natural talent, as for all intents and purposes the people in this group were fairly evenly matched in terms of potential.
One difference is consistency of effort. Those who trained on their own during the week and who doggedly turned up to each session were at the front... those who were down the back trained hard but not consistently.
As I sat injured... not training it was kind of a reflection of everything I could have been doing better. I mean I always trained hard... I thought I did... everyone does. I needed to train better... smarter... more consistently... success would lie in the details.
I began focusing on flexibility...Why? I wanted to do what others didn't. How many of my competitors looked after their flexibility? Besides I was injured and determined not to be again. Flexibilty improves range of motion, movement and prevents injury. I still had to turn up and train hard but if I was flexible maybe I would not get injured as often and be able to train consistently.
I decided to get smart about my strength training. In a sport that favours endurance everyone was doing the miles but who was looking after their joints and muscles. Strengthening their bodies to not only improve performance but shield against the rigours of training hard? Not everyone... probably not even a majority.
I worked on my nutrition. I tried to ensure that I was eating enough to fuel recovery. Drinking enough water especially pre and post training.
Sleep. I tried to make sure that I slept well. When I turned up to a session I wanted to feel strong, and rested. That way I could focus not only on the intensity but the quality of what I was doing.
As I began doing these things consistently I noticed that I was beginning to move to the front of the group. You must still put in the work.... you still have to have the big picture in mind but in a competitive environment success is in the details.
The importance of these details is even more evident to me today. If I begin to let one or more of these areas slip then the wheels can begin to fall off very quickly... you get sick, you can't shake it, you turn up tired, you train half hearted. You try to convince yourself you are still doing the hard work but in reality your only doing the minimum and there is a cost to that.
Make sure you look after the details: eat, sleep, stretch, stay strong, and most of all enjoy what you are doing. Otherwise you can be like everyone else that just trains.
So what is the difference between those at the back and those at the front. Having a good knowledge about this group of people it became clear that there were a few differences. I am not going to go down the road of genetics and natural talent, as for all intents and purposes the people in this group were fairly evenly matched in terms of potential.
One difference is consistency of effort. Those who trained on their own during the week and who doggedly turned up to each session were at the front... those who were down the back trained hard but not consistently.
As I sat injured... not training it was kind of a reflection of everything I could have been doing better. I mean I always trained hard... I thought I did... everyone does. I needed to train better... smarter... more consistently... success would lie in the details.
I began focusing on flexibility...Why? I wanted to do what others didn't. How many of my competitors looked after their flexibility? Besides I was injured and determined not to be again. Flexibilty improves range of motion, movement and prevents injury. I still had to turn up and train hard but if I was flexible maybe I would not get injured as often and be able to train consistently.
I decided to get smart about my strength training. In a sport that favours endurance everyone was doing the miles but who was looking after their joints and muscles. Strengthening their bodies to not only improve performance but shield against the rigours of training hard? Not everyone... probably not even a majority.
I worked on my nutrition. I tried to ensure that I was eating enough to fuel recovery. Drinking enough water especially pre and post training.
Sleep. I tried to make sure that I slept well. When I turned up to a session I wanted to feel strong, and rested. That way I could focus not only on the intensity but the quality of what I was doing.
As I began doing these things consistently I noticed that I was beginning to move to the front of the group. You must still put in the work.... you still have to have the big picture in mind but in a competitive environment success is in the details.
The importance of these details is even more evident to me today. If I begin to let one or more of these areas slip then the wheels can begin to fall off very quickly... you get sick, you can't shake it, you turn up tired, you train half hearted. You try to convince yourself you are still doing the hard work but in reality your only doing the minimum and there is a cost to that.
Make sure you look after the details: eat, sleep, stretch, stay strong, and most of all enjoy what you are doing. Otherwise you can be like everyone else that just trains.
Tuesday, November 9, 2010
Ride-Run Brick Session
A bit more volume on this one compared to last week. Overall pace was quicker too without any extra exertion though it was excellent weather (not too hot or cold).
Ride
http://connect.garmin.com/activity/56148325
Run
http://connect.garmin.com/activity/56148328
Heart rate monitor had a bit of craziness on the first 5 km of the ride. Avg Heart Rate was actually more like 155bpm for the ride. Overall it was quite a pleasant yet solid session. Legs felt very heavy from squats particularly on the run after the bike. Was actually very happy with the spilts over the first half of the run and the overall pace only dropped off due to a mean blister on the ball of my left foot. It caused me to change my stride a little and I was cautious of injuring myself because of the change in form.
Ride
Overall
| Time: | 00:42:58 |
| Distance: | 21.93 km |
| Elevation Gain: | 56 m |
| Calories: | 920 C |
Timing
| Time: | 00:42:58 |
| Moving Time: | 00:41:31 |
| Elapsed Time: | 00:42:59 |
| Avg Speed: | 30.6 km/h |
| Avg Moving Speed: | 31.7 km/h |
| Max Speed: | 35.5 km/h |
Speed
Pace
Elevation
| Elevation Gain: | 56 m |
| Elevation Loss: | 58 m |
| Min Elevation: | 11 m |
| Max Elevation: | 31 m |
Heart Rate
| Avg HR: | 165 bpm(89% of MHR) |
| Max HR: | 243 bpm(131% of MHR) |
Run
Overall
| Time: | 00:30:28 |
| Distance: | 6.45 km |
| Elevation Gain: | 16 m |
| Calories: | 534 C |
Timing
| Time: | 00:30:28 |
| Moving Time: | 00:30:10 |
| Elapsed Time: | 00:30:28 |
| Avg Pace: | 04:43 min/km |
| Avg Moving Pace: | 04:40 min/km |
| Best Pace: | 03:47 min/km |
Speed
Pace
Elevation
| Elevation Gain: | 16 m |
| Elevation Loss: | 16 m |
| Min Elevation: | 21 m |
| Max Elevation: | 31 m |
Heart Rate
| Avg HR: | 169 bpm(91%of MHR) |
| Max HR: | 175 bpm(95%of MHR) |
Heart rate monitor had a bit of craziness on the first 5 km of the ride. Avg Heart Rate was actually more like 155bpm for the ride. Overall it was quite a pleasant yet solid session. Legs felt very heavy from squats particularly on the run after the bike. Was actually very happy with the spilts over the first half of the run and the overall pace only dropped off due to a mean blister on the ball of my left foot. It caused me to change my stride a little and I was cautious of injuring myself because of the change in form.
Monday, November 8, 2010
Swim & Weights
AM SESSION:
Swim
100m warm up
5x200m increasing intensity with each effort
Total 1100m
I am a very poor swimmer and these were done quite slowly but was glad to get them done. Actually felt really good afterwards and am looking forward to the next few morning swims.
PM SESSION
Weights
90sec worth of handstands
Squat 5-5-9 @ 75kg-87.5kg-100kg
2x 10 Ring Dips
2x10 Ring Rows
Skin the cats
2x15 OH squat @ 20kg
2x 10 pushups
3x1min prone holds
3x30sec each side static holds
Swim
100m warm up
5x200m increasing intensity with each effort
Total 1100m
I am a very poor swimmer and these were done quite slowly but was glad to get them done. Actually felt really good afterwards and am looking forward to the next few morning swims.
 |
| This is definitely not me!!! |
PM SESSION
Weights
90sec worth of handstands
Squat 5-5-9 @ 75kg-87.5kg-100kg
2x 10 Ring Dips
2x10 Ring Rows
Skin the cats
2x15 OH squat @ 20kg
2x 10 pushups
3x1min prone holds
3x30sec each side static holds
Sunday, November 7, 2010
Work
Yeh thats right. Somtimes work can get in the way. It's the nature of the beast. I am not a professional athlete... yet, and one must pay ones dues. However with school reports out of the way for this week i have grand plans for my training. Their is a fair amount of volume and I am going to give it a crack and listen to the body. For their is no adaptation without over reaching.
Some adjustments to routines need to be made but basically there is some swimming, some biking, some weights and a lot of stretching on the way this week. I feel the body is ready... let the pain begin!!!!!
6am tomorrow swim session.
4pm tomorrow weights.
Some adjustments to routines need to be made but basically there is some swimming, some biking, some weights and a lot of stretching on the way this week. I feel the body is ready... let the pain begin!!!!!
6am tomorrow swim session.
4pm tomorrow weights.
Wednesday, November 3, 2010
Weights Session
De- Load Week
Squat 3x5 @ 45kg-60kg-70kg
Press 3x5 @ 22.5kg-27.5kg-35kg
Pullup 3x5 @ 0kg-0kg-0kg
3x15 incline situps as assistance.
Do love that the 5-3-1 progression has a down week once a month. It's good for the head and really encourages intensity for the other 3 weeks because you know that you have a rest only around the corner.
Squat 3x5 @ 45kg-60kg-70kg
Press 3x5 @ 22.5kg-27.5kg-35kg
Pullup 3x5 @ 0kg-0kg-0kg
3x15 incline situps as assistance.
Do love that the 5-3-1 progression has a down week once a month. It's good for the head and really encourages intensity for the other 3 weeks because you know that you have a rest only around the corner.
Tuesday, November 2, 2010
Ride-Run Brick Session
So the first phsyical session scheduled for Refereeing season 2011 is a mini triathlon consisting of a 500m swim, 15km ride and a 5km run. This is scheduled for November 25th so I have decided to do a bit of prep for this now that we are 3 weeks out. As such myself and a Dan O did a 15km cycle into a 5km run. Mainly just to get used the feeling of getting off the bike into a run. The stats for the ride and run are below:
Ride
http://connect.garmin.com/activity/55237075
Run
http://connect.garmin.com/activity/55237082
Despite what appears to be fairly high heart rates I was able to talk the whole way and still have plenty in the tank. Total time was 54mins10sec excluding the changeover.
Ride
Overall
| Time: | 00:29:09 |
| Distance: | 14.58 km |
| Elevation Gain: | 26 m |
| Calories: | 588 C |
| Avg Speed: | 30.0 km/h |
| Avg Moving Speed: | 31.2 km/h |
| Max Speed: | 36.1 km/h |
Heart Rate
| Avg HR: | 159 bpm (86%) |
| Max HR: | 189 bpm (102%) *anomaly I think when looking at graph. |
Run
Overall
| Time: | 00:25:00 |
| Distance: | 5.01 km |
| Elevation Gain: | 15 m |
| Calories: | 412 C |
| Avg Pace: | 04:59 min/km |
| Avg Moving Pace: | 04:58 min/km |
| Best Pace: | 04:05 min/km |
Heart Rate
| Avg HR: | 166 bpm (90%) |
| Max HR: | 172 bpm (93%) |
http://connect.garmin.com/activity/55237082
Despite what appears to be fairly high heart rates I was able to talk the whole way and still have plenty in the tank. Total time was 54mins10sec excluding the changeover.
Monday, November 1, 2010
6 Reasons NOT to read Men's Health Magazine
I had some X-rays done for my wisdom teeth this afternoon and as I sifted through the pile of "New Ideas" and "Famous" magzines I stumbled upon an issue of Men's Health. Now I used to really like this magazine, even had a subscription, but as my knowledge of the world of fitness evolved I moved on to greener pastures. As I flicked through the glossy pages now a few years later I found a lot of things that I didn't like. I thought back to when I used to read these magazines meticulously lookng for some performance edge or new technique and considered myself some sort of expert on these things but below are 6 reasons why you should not read Men's Health Magazine:
1. Deadlifts. Don't get me wrong great to see these prescribed... don't recall them in there when I was a reader... I won't even rag on the description of the exercise too much (start with shins 8-10cms behind the bar..?) but the accompanying illustration of the start position left a lot to be desired. Compare picture A. Men's Health to picture B. Starting Strength.
2. Short little piece on plyometrics...good. Advice against stretching muscles that are prime movers in said plyo movments because it will reduce elastic rebound... excellent. Therefore stretch hamstrings when doing explosive squats and bounds because squats are primarily a quad exercise...FAIL.
3. Introduction to weighted glute bridges. Awesome.... didn't I see them in an excellent article...?
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth ... Yep Great. This excercise should be performed before weighted squats as it helps to activate glute muscles... Not necessarily wrong BUT not ideal. If I was training someone I would have them squat first... squat heavy. Everything else is assistance...If you want to teach your brain how to activate glutes fine by me either do them no weight in a warm up, weighted after squats or however you want on some other day... pre fatiguing your glutes with WEIGHTED glute bridges seems a little dangerous for a magazine reader looking to improve their performance.
4. See Number 1 on Deadlifts. Same for Squats. Mens Health squat picture features the following:
Less than parallel with a high bar position, knees forward of toes, cocked left wrist which bears some of the weight of the bar, right heel appears to be off the ground (though I will concede this may be due to photography), quite a narrow stance with knees in rather than out, a waxed chest, a spray tan and a ridculously pretty head of hair.
5. Prescription of Power Cleans. Again great to see in this type of magazine... in 3-4 sets of 8-10..hmmmm ok horses for courses perhaps.... to build strength and power...not so much with that rep and set range.... with a picture of the rack position featuring: elbows directly under the bar and another "male model' whose chesticles are huge, who has great abs, another great tan but sadly chicken legs and no traps as he clearly never does heavy power cleans.
6. Mountain climbers... awesome... hands on a Bosu Ball. Laaaaaaammme. Bosu balls suck and heres why:
http://www.eatmoveimprove.com/2010/07/a-breakdown-of-balance-training/
Yeh I have been harsh. And look I should also mention that in the same magazine I did see a reference to Loren Cordain's Paleo Diet Book as the only nutrition book you will ever need, another reference to Starting Strength by Commando Steve of Crossfit fame and some other cool stuff. The important thing I guess is to make sure you have the filters on...
Training for me today was more in the "Play" category as follows:
90sec worth of wall hanstands
3x30 sec hollow rocks
2x10 each leg Single leg bodyweight deadlifts
3x5 pseudo-planche pushups
1. Deadlifts. Don't get me wrong great to see these prescribed... don't recall them in there when I was a reader... I won't even rag on the description of the exercise too much (start with shins 8-10cms behind the bar..?) but the accompanying illustration of the start position left a lot to be desired. Compare picture A. Men's Health to picture B. Starting Strength.
 |
| A. Bad Deadllift |
 |
| B. Good Deadlift |
3. Introduction to weighted glute bridges. Awesome.... didn't I see them in an excellent article...?
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth ... Yep Great. This excercise should be performed before weighted squats as it helps to activate glute muscles... Not necessarily wrong BUT not ideal. If I was training someone I would have them squat first... squat heavy. Everything else is assistance...If you want to teach your brain how to activate glutes fine by me either do them no weight in a warm up, weighted after squats or however you want on some other day... pre fatiguing your glutes with WEIGHTED glute bridges seems a little dangerous for a magazine reader looking to improve their performance.
4. See Number 1 on Deadlifts. Same for Squats. Mens Health squat picture features the following:
Less than parallel with a high bar position, knees forward of toes, cocked left wrist which bears some of the weight of the bar, right heel appears to be off the ground (though I will concede this may be due to photography), quite a narrow stance with knees in rather than out, a waxed chest, a spray tan and a ridculously pretty head of hair.
 |
| Thats not a squat.... |
 |
| Thats a squat... notice the presence of chest hair and a good mustache is positively correlated with being stupidly strong. |
6. Mountain climbers... awesome... hands on a Bosu Ball. Laaaaaaammme. Bosu balls suck and heres why:
http://www.eatmoveimprove.com/2010/07/a-breakdown-of-balance-training/
Yeh I have been harsh. And look I should also mention that in the same magazine I did see a reference to Loren Cordain's Paleo Diet Book as the only nutrition book you will ever need, another reference to Starting Strength by Commando Steve of Crossfit fame and some other cool stuff. The important thing I guess is to make sure you have the filters on...
Training for me today was more in the "Play" category as follows:
90sec worth of wall hanstands
3x30 sec hollow rocks
2x10 each leg Single leg bodyweight deadlifts
3x5 pseudo-planche pushups
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