Rain caused a change in testing protocol including going indoors and performing all drills on wooden floors.
Yoyo Beep Test ( interrupted at level 15.6 due to skipping CD)
8x20m sprints 30sec breaks
4x Illinois Agility Drills
2x 12x25m shuttles 4 mins recovery between each.
4x 10-20-20-10 shuttles with 30 sec rest.
Feel as though overall endurance has picked up and am now just needing to focus on the specific anaerobic work. 12x25m were slower than my best but I have not done any work in this 1min high intensity time period yet.
Heart rate did max out and was pushed fairly high during each of the drills.
http://connect.garmin.com/activity/59901913
Friday, December 17, 2010
Monday, December 13, 2010
Catch Up
Doesn't take much to go a few days without posting. This is usually because i am busy and hence there is a lot to fill in the gaps. Hence this is a short catch up post:
Friday 10th
Swim fail. Went to the effort of getting up at 5am to do my swim session but half a lap in the shoulder clicked. 20mins of limping through the water and I called it a day. No major damage I don't think but a massive annoyance.
Sunday 12th
Awesome session in the blue mountains. Bit of mountain biking and running in an orienteering format. A few stops and starts but the infor is here:
http://connect.garmin.com/activity/59442908
Monday 13th
No weights as I had to attend a meeting to receive an award for refereeing the SG Ball Grand Final this year. A look back at the names on that list is definitely encouraging... almost all have made NRL.
Friday 10th
Swim fail. Went to the effort of getting up at 5am to do my swim session but half a lap in the shoulder clicked. 20mins of limping through the water and I called it a day. No major damage I don't think but a massive annoyance.
Sunday 12th
Awesome session in the blue mountains. Bit of mountain biking and running in an orienteering format. A few stops and starts but the infor is here:
http://connect.garmin.com/activity/59442908
Monday 13th
No weights as I had to attend a meeting to receive an award for refereeing the SG Ball Grand Final this year. A look back at the names on that list is definitely encouraging... almost all have made NRL.
Thursday, December 9, 2010
Individual Cycle Intervals
Had to complete 5x5km intervals with 3min breaks. I consider myself an optimist and despite a few hiccups there were a few obstacles I overcame to complete this session which I believe I got good value out of even if the stimulus was slightly different than planned.
Usually I would team up with a training partner and we would go out to the lakes and do this session however with no training partner I decided to head out on this one on my own. Secondly having decided to do this on my own the threat of heavy rain and thunder storms was putting me off. I therefore decide to get on the stationary exercise bike in the garage. This had seperate issues in that the exercise bike is not exaclty awesome and the speedometer on it is not fancy enough to give you an accurate speed. In other words you could pedal like crazy and still only average in the low 20km's. Increasing the resistance on the bike only slowed you down but did not make you go any faster ... more like climbing a hill than crucnhcing a big gear.
Anyways on the bike I got determined to do the session and trying to put my ego aside and assure myself that I could ignore the numbers on the ancient "computer" screen of the exercise bike and still have a solid session. It was very hot in the garage even with the back and fron roller doors open it was well over 30 degrees and the humidity yesterday, (I'm sure all sydney siders will agree) was disgusting. So mentally this was a tough session to get into. I did the first 5km in about 12 mins knowing full well I could do it in under 10 on a real bike but realised that I was getting a different stimulus. The high tempo and cadence of me turning the pedals seemed to sap the legs a little less but because I was stationary I had to maintain this cadence or the progress stopped. On a real bike you can stop pedaling and coast. This was not an option today. About 2mins from the end of my second session my preoccupation with the numbers on the old stationary bike was settled once and for all when the copious amounts of sweat dripping from my head, arms, shoulders hands and everywhere else actually saturated the bike to the point where the computer stopped working.
With this minor hiccup I then completed the remaining intervals as 10mins on 3 mins off running off my stopwatch. Heart rates were not excessive in any way but i was definitely got some work done and the session lasted for over an hour.
Points of note:
Very Hot!!!
Session lasted 1hr 8mins
Avg HR was 138bpm or 75%
Max HR was 168bpm or 91%
Despite 138bpm being 75% according to garmin this by no means feels like a hard effort. Still able to talk comfortably though when on the bike the limiting factor is muscular endurance in the quads.
Each of the intervals avg between 75-85% of MHR recovering back to between 50% and 60% for the 3mins off.
Usually I would team up with a training partner and we would go out to the lakes and do this session however with no training partner I decided to head out on this one on my own. Secondly having decided to do this on my own the threat of heavy rain and thunder storms was putting me off. I therefore decide to get on the stationary exercise bike in the garage. This had seperate issues in that the exercise bike is not exaclty awesome and the speedometer on it is not fancy enough to give you an accurate speed. In other words you could pedal like crazy and still only average in the low 20km's. Increasing the resistance on the bike only slowed you down but did not make you go any faster ... more like climbing a hill than crucnhcing a big gear.
Anyways on the bike I got determined to do the session and trying to put my ego aside and assure myself that I could ignore the numbers on the ancient "computer" screen of the exercise bike and still have a solid session. It was very hot in the garage even with the back and fron roller doors open it was well over 30 degrees and the humidity yesterday, (I'm sure all sydney siders will agree) was disgusting. So mentally this was a tough session to get into. I did the first 5km in about 12 mins knowing full well I could do it in under 10 on a real bike but realised that I was getting a different stimulus. The high tempo and cadence of me turning the pedals seemed to sap the legs a little less but because I was stationary I had to maintain this cadence or the progress stopped. On a real bike you can stop pedaling and coast. This was not an option today. About 2mins from the end of my second session my preoccupation with the numbers on the old stationary bike was settled once and for all when the copious amounts of sweat dripping from my head, arms, shoulders hands and everywhere else actually saturated the bike to the point where the computer stopped working.
With this minor hiccup I then completed the remaining intervals as 10mins on 3 mins off running off my stopwatch. Heart rates were not excessive in any way but i was definitely got some work done and the session lasted for over an hour.
Points of note:
Very Hot!!!
Session lasted 1hr 8mins
Avg HR was 138bpm or 75%
Max HR was 168bpm or 91%
Despite 138bpm being 75% according to garmin this by no means feels like a hard effort. Still able to talk comfortably though when on the bike the limiting factor is muscular endurance in the quads.
Each of the intervals avg between 75-85% of MHR recovering back to between 50% and 60% for the 3mins off.
Wednesday, December 8, 2010
Training Flinders Slopes
A fun little session running up and down hills. My power is good my endurance needs work but overall I am happy I came out of this session pretty well. Good recovery as well with skins on and protein and carbs in early. Points of note:
Session went for 1hr 41min from warm up to stretch
Total distance was 7.85km
Avg HR for this period was 152bpm or 80% of MHR
Max HR was 185 garmin says this is 100% of my MHR but I work it out as 96% of MHR. Either way there were parts of this session that were HARD!!
http://connect.garmin.com/player/59112235
Session went for 1hr 41min from warm up to stretch
Total distance was 7.85km
Avg HR for this period was 152bpm or 80% of MHR
Max HR was 185 garmin says this is 100% of my MHR but I work it out as 96% of MHR. Either way there were parts of this session that were HARD!!
http://connect.garmin.com/player/59112235
Monday, December 6, 2010
Weights
Handstands 3 Attempts
Press 5-3-1 (7) @ 42.5-47.5-52.5
Pullup 5-3-1 (5) @ 0-0-7.5kg (added weight)
Clean and Jerk 3x5 @ 40kg
Deadlift 3x10 @ 80kg
Good Morning 3x10 20kg
All feeling good again. Will add weight to all assistance exercises in the next cycle. Loving the progress and the volume of this program for now.
Press 5-3-1 (7) @ 42.5-47.5-52.5
Pullup 5-3-1 (5) @ 0-0-7.5kg (added weight)
Clean and Jerk 3x5 @ 40kg
Deadlift 3x10 @ 80kg
Good Morning 3x10 20kg
All feeling good again. Will add weight to all assistance exercises in the next cycle. Loving the progress and the volume of this program for now.
Friday, December 3, 2010
Mini Triathlon
I haven't recieved the offical times for this yet but I got an overall time of about 1hr 11 mins for a 500m swim, 15km bike and 5km run. I timed my ride/run and completed it in about 50mins including the transition. My swim was slower this year compared to last year BUT I actually swam the 500m and any stopping I did do was not permitted to make any forward progress. So in terms of my overall athleticism I am happy that I swam the whole distance. If I am not mistaken my combined run/ride time was quicker than last year.... look for this post to be edited once I have full info.
Added info:
Swim leg 16:06
Bike leg 31:29
Run leg 24:17
Overall time 1:11:52
Points of note:
Swim was significantly slower than last year but i swam the whole distance rather than duck dived/jogged through the water as I did last year.
My transition from swim to bike was very slow (putting on vibrams) and I lost a lot of time which was "officially" added to my cycle time. Checking on garmin site confirms that it was more more around 27-28mins for the time on the bike during cycle leg.
Transition from ride to run was very quick and this was added to run time.
http://connect.garmin.com/activity/58939282
Added info:
Swim leg 16:06
Bike leg 31:29
Run leg 24:17
Overall time 1:11:52
Points of note:
Swim was significantly slower than last year but i swam the whole distance rather than duck dived/jogged through the water as I did last year.
My transition from swim to bike was very slow (putting on vibrams) and I lost a lot of time which was "officially" added to my cycle time. Checking on garmin site confirms that it was more more around 27-28mins for the time on the bike during cycle leg.
Transition from ride to run was very quick and this was added to run time.
http://connect.garmin.com/activity/58939282
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