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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Running5 3:01:46 22.7(8:00) 36.53(4:59)
  Random carp2 2:00:00
  Windtrainer3 1:40:00
  Core stability4 1:08:00
  Rowing2 30:00 4.32(6:56) 6.96(4:19)
  Total11 8:19:46 27.02 43.49
  [1-5]10 7:19:46
averages - weight:74.3kg
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2:39
0:00
TuWeThFrSaSuMo

Monday Jan 21 #

10 AM

Random carp (white water rafting) 1:00:00 [0]

White water rafting with our platoon and the extras. I ended up with three girls, quite an achievement given there are only about a dozen in the whole company. Lots of fun, we were forcibly removed by others twice and two of the girls fell out of their own accordance once. Abseiling yhis afternoon, which I imagine will be a little less exciting.

Sunday Jan 20 #

1 PM

Random carp (beach volleyball) 1:00:00 [2]
shoes: Salomon Speedtrax black/yellow

3 on 2 with Chips, Kelly, Dorian and Hastings. Played two sets, lost two sets. Unfortunately we were the three. Bishop came along at one point to heckle me for no specific reason then ambled off again. Army people are very temperamental.

Personally I have three ways I seem to be able to dig the ball: back over the net, low and straight at my teammates, or low and into the net. #3 is not the preferred option. Still, it was better than Chips' surprise digs that went onto the roof.
3 PM

Rowing intervals 15:00 intensity: (7:00 @1) + (6:00 @4) + (2:00 @5) 3.56 km (4:13 / km)

4x2/1 efforts.

Windtrainer intervals 55:00 intensity: (20:00 @1) + (15:00 @2) + (15:00 @3) + (5:00 @4)

5/5/R
5/5/R
5/5/5/R

Core stability 8:00 [3]
shoes: Salomon Speedtrax black/yellow

Ab things and thing things.
8 PM

Running intervals 21:49 intensity: (16:29 @2) + (5:20 @5) 5.02 km (4:21 / km)
shoes: Salomon Speedtrax black/yellow

Was meant to go running with Lynchie tonight but he discovered pineapple at the salad bar for the first time at lunch (it's been there every day for two months) and decided to eat about a dozen pineapple Os, promptly making himself sick and unable to run. So I went and did yet another interval session.

This time did 8x200/300 at whatever pace I could manage (bearing in mind that 42s for 200m is a 3:30 pace).

41.9
39.3
37.7
39.2
38.7
37.0
34.8
35.3

1st, 6th and 7th with a cross breeze, 2-5 against it and only the last one with it. Poor route planning.

Friday Jan 18 #

7 PM

Running intervals 1:01:00 intensity: (46:00 @2) + (15:00 @5) 11.48 km (5:19 / km)
shoes: Salomon Speedtrax black/yellow

Wasn't going to do any training tonight after a punishing week but thanks to an error* in judgement, I am now on guard duty all day tomorrow so that's become my new rest day. Hopped on the treadmill for an interval session.

Fletch's interval session from the other night appealed to me so I did something eerily similar:
2km @ 6:00
4x200m @ 3:30
2x400m @ 3:40
1x800m @ 3:50
2x400m @ 3:40
4x200m @ 3:30
1km @ 5:30
cool down

Recovery after each rep was the same distance as the rep @ 6:00. Good session, got through very well but it takes a few seconds for the treadmill to change up speeds. Mind you, treadmill forces you to run at a pace rather than as out on the road where I just run at whatever my body feels like.

*So my seco thought guard duty started at 0700, I said 0900. No 0700 he insisted, it's always been 0700. Originally he had himself and one other starting at 0700 and I and one other were to start after lunch. I went and took a photo of the schedule which indeed had the rotation starting at 0900 and sent it to our section. My thanks? The seco and one other are starting at 0900, I'm now starting at 0700. He will never admit to being wrong, just deflects the blame and punishes someone else for it.

Core stability 10:00 [3]
shoes: Salomon Speedtrax black/yellow

Was going to head off after the run but the gym emptied out (3/4 of the company are at the pub, apparently you're not a real soldier if you don't go out drinking every weekend) so I cranked the tunes, did some ab exercises and some random weights since I've been told by more than one person that I need to hit the gym. Apparently being one of the fittest people on base counts for nothing if you're not able to weild the heaviest weapon in the section (I got stuck with it due to unfortunate circumstances, not surprisingly again involving my seco), which is great for the other 3/4 of the section (who coincidentally are all at the pub).

Thursday Jan 17 #

7 AM

Windtrainer 30:00 intensity: (20:00 @1) + (5:00 @2) + (5:00 @5)

We didn't have early morning platoon PT today but that didn't stop two people (out of four) in my room either not reading or misreading the message and waking our room up at 6:30. So after biting both their heads off (one is our seco but he's a dick) there was no way I was heading back to sleep so I went out and did a hard bike interval session in the cage gym (RAAF gym is essentially off limits to us plebs from 7-9am).

Session was 10x30/90 at max effort, max in this case being >600W although I didn't manage that on reps 6-9. Still a good session nonetheless.
7 PM

Running 35:39 [2] 7.06 km (5:03 / km)
shoes: Salomon Speedtrax black/yellow

Run with Ridders (who stopped at 5km), Chips and Lynchie (both of whom went on for 10km). I was happy with just the three laps tonight after a punishing day and a high volume week. Will have a rest tomorrow evening. Not sure about the morning yet.

I have to work on upper body weight at some point otherwise I'm kind of useless at my current role.

Wednesday Jan 16 #

7 AM

Core stability (PT) 40:00 [4]
shoes: Salomon Speedtrax black/yellow

Whole of company body attack class, tiring.
7 PM

Rowing 15:00 intensity: (10:00 @2) + (5:00 @4) 3.4 km (4:25 / km)

Circuit in the gym tonight starting with a 15 minute row with the middle five minutes harder.

Running 15:00 intensity: (3:00 @1) + (8:00 @2) + (4:00 @5) 2.83 km (5:18 / km)
shoes: Salomon Speedtrax black/yellow

Warm up then 2x2mins @ 3:30 pace, easy cooldown.

Windtrainer 15:00 [1]
weight:74.3kg

Nothing session on the bike to finish off.

Tuesday Jan 15 #

7 AM

Core stability (PT) 10:00 [2]
shoes: Salomon Speedtrax black/yellow

Short PT session followed by mock knife fights using whiteboard markers to score hits. I was first to volunteer and think I was comprehensively killed although the biggest losers were the whiteboard markers with several being destroyed in the process.
7 PM

Running 48:18 intensity: (26:00 @2) + (9:18 @3) + (8:00 @4) + (5:00 @5) 10.14 km (4:46 / km)
shoes: Salomon Speedtrax black/yellow

Run with the usual crew plus Ansell, who decided to run away from the rear three but Lynchie and I kept him honest. Ansell died at the end of two laps so we went on without him, with Lynch steadily increasing the pace until we were running sub 4min/km for the last km. I managed to hang off the back for the last bit but it was tough.

Had a few surges along the way - one where I went via my (new) room to put my hat away, where I stopped to get something out of my shoe and had to catch back up and on the third lap where Lynch and I got chased by dogs. Sad to say the dogs would have caught me first had they persisted.

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