A number of factors have added together to make this week a tiring but satisfying on. Attempting to resume normal sleeping patterns after 2 weeks of watching the Tour de France was not so easy.
Returning to work after two long, restfu andl relaxing weeks at home has taken a bit of a toll as well.
Add to this that I also had somewhat of a down week with no offical training last week and I had only touch lines on two slower than average games.
Finally some heavy winter rain, some very solid sessions, some challenging games ahead and I am left making the most of a quiet Friday night at home.
Training this week has included:
Tuesday- Hard interval session Tuesday. 10 Degrees Celcius. Windy. Heavy rain. 8.6km of running in the form of 300m repeats, 100m repeats, 120m shuttles and fartlek efforts. Boots felt like concrete with all the water and mud. Average HR of 157bpm (82% of max) but the graphs here: http://connect.garmin.com/activity/100878659 indicate that during the efforts HR was consistently over 170bpm with a max of 182bpm (95% of max). Sometimes after a session like this though you have an appreciation of being young enough and able enough to actually do it. One of these days, many years down the track I am sure that I will be wishing I could still complete a session like this on a cold winter night.
Thursday- Boxing session. A good 80mins of work. Was feeling good and really went hard in this session which of course left me somewhat sore but nothing too bad.
Monday, Wednesday (and Thurs),were mainly following progressions for pushups, pullups, light back squats (60kg), plank holds, ring dips and moderate presses (40kg). The purpose of these progressions is merely to build some volume in some light/bodyweight style exercises. The hope being that it will just put the muscles through a range of motion without taxing the body too much and interfering with other sessions. Seems to be working so far.
Looking ahead to the weekend I will have a tough wet game to referee in Bundaberg Cup and a touch line for Toyota Cup. The heavy rain in Sydney meant that the Toyota Cup game has been rescheduled as it was supposed to be played at ANZ Stadium tonight.
Friday, July 22, 2011
Saturday, July 16, 2011
NSW CUP Touchline
A very tough game today with both teams willing to push the envelope and play very physically. A lot of stoppages for scrums, penalties, fights and injuries brought the avg pace right down but with an avg HR of 139bpm at 72% it was slightly more up tempo than last weeks game but still below average. Legs felt good after a week off.
Full details http://connect.garmin.com/activity/97820378
On a side issue with a new smart phone (HTC Desire HD) the world of android apps has opened up and a few interesting ones I am playing with are the 50 contiuous pushups and 15 consecutive pullups apps. Both are progressions to the goals with reps and sets displayed on screen. I like the idea of daily bodyweight stuff just to put joints through a range of motion and will continue to follow the progressions. Examples of todays progressipns are as follows:
Pullups: 1-3-3-2-3
Pushups: 10-10-12-11-9
Rests were various up to 1 min.
Full details http://connect.garmin.com/activity/97820378
On a side issue with a new smart phone (HTC Desire HD) the world of android apps has opened up and a few interesting ones I am playing with are the 50 contiuous pushups and 15 consecutive pullups apps. Both are progressions to the goals with reps and sets displayed on screen. I like the idea of daily bodyweight stuff just to put joints through a range of motion and will continue to follow the progressions. Examples of todays progressipns are as follows:
Pullups: 1-3-3-2-3
Pushups: 10-10-12-11-9
Rests were various up to 1 min.
Friday, July 15, 2011
Down Week
A week away from work and off training was an opportunity to freshen up. Did a 45min very low intensity cyle on Wednesday and have just been stretching and relaxing. Got a new phone during the week with a few fun apps including progressions to 50 pushups and 15 pullups which I have started just for a bit of fun. Also a situp app I have chosen to use for plank holds. All going good so far.Work and training resume Monday and until then its more rest, relaxation and family time.
Saturday, July 9, 2011
Toyota Cup Touchline
Bulldogs vs Storm
Stand alone fixture as first grade is playing in Adelaide this weekend. Storm fell behind 16-6 before winnng the second half and the match 30-24.
Game was not a fast one on the touchline and it was hard to shake a feeling of tiredness that I had before the game. Legs were just a a bit heavy and cold weather and wind made conditions difficult.
Avg HR for the match only 127bpm and avg pace was down on a standard touch line as well. I think think this was mainly due to a lot of stoppages for scrums etc and a lack of long breaks and tries. Total distance was also down on a standard game covering only 6.14km.
Full details here:
http://connect.garmin.com/activity/97820378
17.5km covered in the past 3 days. Need to be careful with recovery as staying up late to watch the Tour de France leaves me with a serious case of afternoon tiredness.
Stand alone fixture as first grade is playing in Adelaide this weekend. Storm fell behind 16-6 before winnng the second half and the match 30-24.
Game was not a fast one on the touchline and it was hard to shake a feeling of tiredness that I had before the game. Legs were just a a bit heavy and cold weather and wind made conditions difficult.
Avg HR for the match only 127bpm and avg pace was down on a standard touch line as well. I think think this was mainly due to a lot of stoppages for scrums etc and a lack of long breaks and tries. Total distance was also down on a standard game covering only 6.14km.
Full details here:
http://connect.garmin.com/activity/97820378
17.5km covered in the past 3 days. Need to be careful with recovery as staying up late to watch the Tour de France leaves me with a serious case of afternoon tiredness.
Friday, July 8, 2011
Easy Run
Nice easy relaxed run around the neighbourhood. Two laps of a short circuit. Did aim to negative split the laps without pushing any harder but rather just relaxing into the rhythm of the run. First lap was about 14min 4sec... second lap must have been about 13mins 50sec for a total of 27mins 54sec. Other stats include:
Distance: 5.24km
Time: 27:54
Avg Pace: 5:19min/km
Avg HR:145bpm (76%of MHR)
Full details: http://connect.garmin.com/activity/97628570
Distance: 5.24km
Time: 27:54
Avg Pace: 5:19min/km
Avg HR:145bpm (76%of MHR)
Full details: http://connect.garmin.com/activity/97628570
Thursday, July 7, 2011
Training
Strength Work
Bench Press
10-5-3-1 @ 40-60-70-80
Pullups
3-3-3-3-3. Strict dead hang.
Little bit of T Spine work in the form of light bench pullovers and good stretch out of lats on chin bar.
Referees Skill Session
About 1hr and 10 mins. 6.1km covered. 137 bpm avg. Full details:
http://connect.garmin.com/activity/97428767
Bench Press
10-5-3-1 @ 40-60-70-80
Pullups
3-3-3-3-3. Strict dead hang.
Little bit of T Spine work in the form of light bench pullovers and good stretch out of lats on chin bar.
Referees Skill Session
About 1hr and 10 mins. 6.1km covered. 137 bpm avg. Full details:
http://connect.garmin.com/activity/97428767
Wednesday, July 6, 2011
Re-Launch
Time to get this up and running again.
Just finished watching State of Origin... which Queensland won....AGAIN. Thats six years in a row which means I am teaching kids who cannot remember the last time NSW won. Final game also lacked the intensity of contest that was present in the first two encounters.
It is, however, good to see a champion go out a winner. Darren Lockyer proved himself a champion over a long career where he was able to adapt his game as his physical abilities changed. One of those players that actually has the head that would have seen him play even longer if the game were not so physically demanding. Also a respectful competitor and someone you can point to when showing a young footballer how to conduct themselves on the field.
Just finished watching State of Origin... which Queensland won....AGAIN. Thats six years in a row which means I am teaching kids who cannot remember the last time NSW won. Final game also lacked the intensity of contest that was present in the first two encounters.
It is, however, good to see a champion go out a winner. Darren Lockyer proved himself a champion over a long career where he was able to adapt his game as his physical abilities changed. One of those players that actually has the head that would have seen him play even longer if the game were not so physically demanding. Also a respectful competitor and someone you can point to when showing a young footballer how to conduct themselves on the field.
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