Archive for September 2007
Sick
Posted Thursday September 27, 2007
on:- In: Uncategorized
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Still feeling pretty under the weather. Just tired, achy and stuffed up.
Food
- Muesli w/water
- Green tea
- Nut bar
- Chai tea
- Pasta / tuna bake
- Almonds
Sick
Posted Wednesday September 26, 2007
on:- In: Uncategorized
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Woke up with a pretty nasty sore throat and that general ‘sick’ feeling. Not quite fluey, but none too hot. Slept for 3 hours in the afternoon.
Food
- Muesli w/fruit
- Green tea. Lots and lots of green tea.
- Lasagne
- Pasta / tuna bake
- Carrot
- Almonds
The Bear
Posted Tuesday September 25, 2007
on:Bike / commute / road
There:
22 km | 0:42:00
Back:
17 km | 0:38:00
W
Basically…
‘The Bear’ is a compound movement consisting of (in order): Clean, Front Squat, Push Press, Back Squat, Push Press. The cleans can be full squat or power, the squats and push presses can be combined into thrusters if so desired (great early on, but harder later).
This Bear-based baby is as follows:
7 sets of the bear… 5 rounds. Time isn’t kept, ‘rest’ is allowed at any time other than when the weight is on the ground. Move up a weight each set until you get to 5 round or failure.
Exercise | Sets/Reps/Dist | Weight/Time |
The Bear | 5 reps | 20 kg |
The Bear | 5 reps | 25 kg |
The Bear | 5 reps | 30 kg |
The Bear | 5 reps | 35 kg |
The Bear | 5 reps | 37.5 kg fail on set 5 (push press) |
So…
I screwed up and did sets of 5, and failed on round 5 (37.5 kg) on the fifth set. Went for a 6th round at 40 kg but there was just no way. I skun the back of my neck on the barbell’s centre knurling lowering into one of the back squats too.
Food
- Muesli w/fruit
- Coffee
- 2 apples
- Nuts
- Banana
- Salmon and cream linguini
- Carrot
- Veggie omelette
- Green tea
Rest
Posted Monday September 24, 2007
on:So…
All things considered I haven’t pulled up too badly :)
Food
- Muesli w/yoghurt
- Coffee
- 2 carrots
- Apple
- Vietnamese beef broth w/rice noodles
- Nut bar
- Nuts & seeds
- Salmon & cream linguine
Solo Six
Posted Sunday September 23, 2007
on:Bike / mtb / race
Basically…
It’s the Officer Six Hour: as many laps as you can roll out between 10 and 4.
Exercise | Sets/Reps/Dist | Weight/Time |
MTB | 12 laps / 72.8 km | 6:00:54 |
Time:
6:00:54
So…
Results (PDF)
Hard and dusty but good in it’s own way, my first ‘real’ solo was part self-discovery experiment and part desperation to get the miles in before Canberra. I started up the back after getting caught chatting to Brendan when the gun went off, and felt fine in the traffic anyway. Laps 2 and 3 were painful with the back piping up and threatening to make the race a very long and painful experience. That quietened down as things warmed up and I found myself slipping in and out of the quiet, Zen rhythm that comes when everything is rolling and the mind and body are both pushing just hard enough.
The best advice came from Jim and was on mindfulness: don’t think about the past, don’t think about the future. Think about what you have to do now. Think about what you have to do next. That was key. Watching the clock was agonising, slacking off to save energy disengaged the mind and things got boring (and sloppy). I might’ve finally begun to understand John’s ‘slow down and go fast’ mantra. I think it’s something which reveals itself when being smooth is the only option.
There were holes, a couple of cramps, at least one time I wondered why I was out there at all. Or whether this was something I really wanted to keep investing myself in, but looking back the day after I find myself wondering how I can get in some more real training. In the end my feet and hands gave me the most trouble, the rest of my body was surprisingly good (if not terribly quick). With two minutes on the clock at the end of my 12th lap it was enough to know that I could have gone out for one more, but with commitments to a 7:00 dinner I didn’t want to push it (in more ways than one). Ok, soft, next time… whatever.
Food
- Muesli w/fruit
- 6 bottles of Endura
- Banana & cinnamon slice
- 1 GU
- Coffee
- Bruschetta
- Fruit mocktail
- 2 beers
- Lamb fillets w/potatoes
- Tiramissu
Rest?
Posted Saturday September 22, 2007
on:Basically…
Keeping track of two kids at the Show is technically, but not actually, ‘rest’.
ITT Commute
Posted Friday September 21, 2007
on:Bike / mtb
Basically…
A strong ITT commute to work on the mtb.
Exercise | Sets/Reps/Dist | Weight/Time |
Commute to work | 22 km | 0:44:48 |
Time:
0:44:48
We went to Seymour after work to pick up little Em.
Finding time
Posted Thursday September 20, 2007
on:Bike / road / tempo
Basically…
A brisk ride from Footscray to Malvern to pick up my watch, and back again before Fee got out of her 2 hr long in-service.
Exercise | Sets/Reps/Dist | Weight/Time |
Tempo ride | Footscray-Malvern | ~43 min each way |
Time:
1:26:00
Food
- Muesli w/fruit
- Two coffees, lemon slice
- Mushroom omelette, chai tea
- Hot chocolate
- Sushi
Rest
Posted Wednesday September 19, 2007
on:Basically…
I spent the day at the Baum factory in Geelong and couldn’t make it through traffic fast enough to get to the Fatties ride. :\
Hill Repeats
Posted Tuesday September 18, 2007
on:Bike / road
Basically…
Hill repeats.
Exercise | Sets/Reps/Dist | Weight/Time |
Hill Repeats | 2 x 5 intervals (rest is the downhill) |
Edgewater Hill |
Time:
0:30:00