Archive for June 2011
Light work, SS intervals
Posted on: Tuesday June 28, 2011
After work
5 min of:
KB long cycle C&J @ 24kg
alt. hands ever 5 reps
5 min of :
5 Renegade rows e.s. @ 15kg DB
5 Burpees
Doug bruised his heel so was limited to the KB work followed by 5 and 5 push-ups and reverse crunches.
Later…
3 x 12:6 Stead State (140-160 bpm) on the trainer.
Felt good (easy).
Too much too soon
Posted on: Saturday June 25, 2011
Got out on the bike before the sun got out of bed and headed out to what’s becoming a favorite loop around Williamstown — flat, open and fast — for the first round of hard intervals in the TCTP program.
I spent a good 15 minutes warming up, feeling decent and then got started. What followed were three efforts that definitely felt like PRE 9, but failed to provoke a heart rate within 10 beats of the lower end of the target range. I aborted the final efforts and rolled home, feeling weak and toasted. My legs ached for the remainder of the day.
Overtrained. Under recovered.
I’ll dial back the intensity in my conditioning work and redouble the focus on the bike efforts, starting by repeating Week 2 properly next week. In the mean time it’s just R&R
C&J
Posted on: Monday June 20, 2011
7×1 Clean & Jerk
Lots with 35kg
2 @ 40kg
2 @ 50kg
3 @ 55kg
Focus on recalling technique.
Jerk is the limiter.
I’m sure I thought it was weak at the time, but 70 sounds impressive to me now!
Quite tired from the riding yesterday. A massage this week would go down a treat.
Mudtain biking
Posted on: Monday June 20, 2011
55 km from home to the Yarra trails to meet Jim and some mates of his. From there it was out to the edge of Westerfolds Park and finally back in to Ikea/Victoria Gardens.
Muddy, and fun as hell.
Numbers to come…
OK GO! 