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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Gym5 7:29:33
  Road Bike8 3:34:53 42.54(11.9/h) 68.46(19.1/h) 870
  Total13 11:04:26 42.54 68.46 870
averages - sleep:6

» now

Sunday Mar 6, 2016 #

(rest day)

Ended up being a rest day - most stiffness/soreness gone by day's end - just a few spots left

Saturday Mar 5, 2016 #

(rest day)

after 5 days straight a day off yay.

Friday Mar 4, 2016 #

5 AM

Gym (Full Body) 1:25:15 [3]
ahr:112 max:139 shoes: ASICS GEL - Nimbus 17

Felt pretty good - weights felt reasonable - but slower than expected - failure on abs in a big way - toilet break mid workout probably added 5 or so minutes contributing to slow time
6 PM


twinge in my right foot/ankle giving me some discomfort not sure when it has occurred if during gym this morning or after but progressively worse during the day.

Catching the bus sucked - think I am back to being a bike snob - might convert to a 5 day a week commute soon - will give the train a whirl next week.

Thursday Mar 3, 2016 #

5 AM

Gym (Chest / Back / Shoulders) 1:20:33 [3]
ahr:116 max:142 shoes: ASICS GEL - Nimbus 17

Hard but solid workout - struggled in some of my sore spots.

Logging back up: - will update old posts now too
8 AM

Road Bike (Commute to Work) 23:09 [3] 7.58 km (19.6 kph) +95m
ahr:138 max:155 shoes: Giro Privateer

Yeah I really need to have a good stretching session tonight - ouchies. Everything feeling tight or tender.

Another cruisey ride in - will wait to stabilise in the gym efforts before I start flogging myself on the ride in.
5 PM

Road Bike (Commute - To Home) 19:27 [3] 6.63 km (20.5 kph) +81m
ahr:141 max:152 shoes: Giro Privateer

Pretty bog standard nothing exciting.

Feeling like death going up mount street legs on fire.

Wednesday Mar 2, 2016 #

5 AM

Gym (Legs / Core) 1:56:04 [3]
ahr:117 max:147 shoes: ASICS GEL - Nimbus 17

Knew it would be a long session in the gym this morning - even with changing some exercises from single to both limbs and removing the interval cardio.

It didnt disappoint - I cant believe I used to do this much more proficiently time wise.

Anyway - massively under weighted leg press will fix next week.
Accidentally changes woodchooper low to high to single rear deblt cable raise.

and generally had to get myself sorted on a few ways to best approach the new gym layout.

App's website back up:

Something bizarrely comical happened on my last activity. I was going for squats and went over to the squat rack - a fit chick was setting up directly behind squat rack on raised wooden bit for 80kg deadlifts - so I asked if she minded me working infront of her on squats and she was fine with that. I went and setup weights and as I finished setting up she lay down - head the squat rack side and shimmied under the 80kg obar... interesting I thought. Whatever need to get on with ti so I went and started my squats. and out 3 reps in I noticed most distractingly that her head was positions in the mirror angle directly between my knees and every squat I did it looked like i was teebagging this poor girl. Too make matters worse her rep speed was the same as mine and she was doing hip./groin thrusts with the 80kgs. So as I went down she hip raised up and vice versa... I am sure it looked very amusing for other gym users but from my angle it was pricelessly funny and very distracting.

Also first time I have witnessed a screaming match in the gym. only a few moments after this girl moved away a guy on the smith machine had a go at the guy on the dip for not putting away his weights from the chest press on the correct machine. (yes the guy unloaded the chest press but put onto the smith machine. evidently the guy who next used the smith machine wasnt happy about this and told him off repeatedly... which soon escalated to a yelling match lots of swearing and a staff member having to come sort it out. I believe the smith guy was worried the extra weight on 1 side would tip the smith over... clearly he has some issues - at least the guy unloaded the chest press and since it was only like 40-60 kg I am sure the otherwise fully loaded smith wouldnt have moved a mm. felt sorry for the press guy as his main comment back was - ok I heard you the first time I didnt need you to dictate to me another 6 times where to put weights - I dont come to the gym to have you yell at me.

Otherwise an uneventful gym session HA!
8 AM

Road Bike (Commute to Work) 25:09 [3] 7.38 km (17.6 kph) +93m
ahr:135 max:165 shoes: Giro Privateer

Felt pretty smashed after gym so just took it easy on the way in again - as I said expect this to be the case for rest of week.

That said depends how mean I am to myself when designed Thursday and Fridays gym session tonight.
5 PM

Road Bike (Commute - To Home) 23:42 [3] 6.68 km (16.9 kph) +82m
ahr:136 max:156 shoes: Giro Privateer

Ride home sucked - low energy to be expected.

Chain came off on mount climb

Right shoes cleat turned again at some point which made my right shoe near impossible to decleat - annoying because its my preferred side.

Also got stopped at every possible intersection including getting restopped at a traffic light I had already waited for when an emergency vehicle came flying up to it ended up turning and not going straight through. Also got stopped at train crossing for trains in both directions sigh.

Not a fluid ride at all.

Tuesday Mar 1, 2016 #

5 AM

Gym (Chest / Bi) 1:22:50 [3]
ahr:108 max:142 shoes: ASICS GEL - Nimbus 17

Export from app wasnt working this morning - will put it up later. is now:

Struggled this morning - jumping in the super deep end with the program I have will make me suffer for a while - day 2 - experience that. Tri's failing on chest which is somewhat expected given yesterdays session.

Either way arms are dead now and I am knackered. Hit soft failure a few times on different activities.
8 AM

Road Bike (Commute to Work) 25:25 [3] 7.27 km (17.2 kph) +96m
ahr:129 max:146 shoes: Giro Privateer

Feeling pretty low on energy post the gym - going to be consistent story for rest of week I suspect.

Took it very slow - pretty much a leisurely cruise into work.

Said gday to a few of the super Tuesday counters.

Cadence was pretty poo r- but probably more a factor of the speed I was going than the speed of the spinning. Plus the long stints of gliding or at lights never helps.
5 PM

Road Bike (Commute - To Home) 35:35 [3] 12.22 km (20.6 kph) +175m
ahr:145 max:166 shoes: Giro Privateer

Felt tired and sore and generally like trash. still decided to loop down lovekin and have a crack at may drive with the sea breeze as I had some time up my sleeve.

Sadly even with the wind I was feeling too rubbish and didn't even hit a pb.

TBH didnt feel much better than this mornings effort but wind assisted. Will leave it until next week when I should be feeling rested (hopefully)

Monday Feb 29, 2016 #

5 AM

Gym (Back / Tri / Core) 1:24:51 [3]
ahr:112 max:147 shoes: ASICS GEL - Nimbus 17

Not bad for first session - had to drop cardio - that may be permanent feature - a bit of time dicking around with app and getting used to new gym layout.

Have a feeling going to be sore #weaknesswithin

Attempting to paste app output but it looked crap so go here if you want to see:
8 AM

Road Bike (Commute to Work) 24:24 [3] 7.5 km (18.4 kph) +97m
ahr:142 max:171 slept:6.0 shoes: Giro Privateer

Short sleep because went back to gym this morning - however felt pretty good on the bike and had planned to give may drive a good crack.

Cyclist was down at karakatta station on the ramp i join on with transit guards in attendance - looked a bit shaken but not much blood - not usre how he came off but he was well looked after so I continued along until the next on ramp.

Not a bit of wind out there and that was going to help with my may drive assault. Felt reasonable on the start - started to flag as I ascended saw ave found second wind just before hill and flagged again on the first bit of the climb - found a target for the second half and powered to the top. Was hard to really gear up and drive from here - but gave what I could. Took 25s off my pb which would have been enough to take Craig had he not gone for the seabreeze run yesterday afternoon - cheeky monkey. I am coming for you wind or not. Feeling like we are quite balanced. I need to find another 38s to match. I am sure its possible once I ditch the backpack and come at it fresh.
5 PM

Road Bike (Commute - To Home) 38:02 [3] 13.2 km (20.8 kph) +151m
ahr:141 max:165 shoes: Giro Privateer

Wanted to go for a longer ride and take some segments but by the time I was up mount st I was feeling lack luster and uninspired - I pushed on. Set a few PRs but only by small margins

went to go for nedlands loops and effort -1, almost got cleaned out on steve round about when a car decided braking for traffic to the right is not mandatory and cruised through at 50--60 km without blinking. slammed brakes mid roundabout as I was already going through and screamed at him through his open window - he just turned and smiled - what a tosser - I swear it never used to be this dangerous I am getting an incident a week and I used to ride more and further and get an incident every few months if that.

Anyway was clearly not going to happen on effort -1 because of the wind so took it easy and focused on my pedal stroke and getting off my toes and enjoying ride.

Geez the back session this morning and 2 rides took it out of me and could feel pulling all over by the time I got home.

Also Tooms will be displeased I am considering stopping the glute exercises as I am becoming inconsistent at doing them at best feel like they are binary I either do them or I dont and I am slipping towards the 'dont' mind you I have been consistent daily for about 6 months which isnt bad.

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