Training Log Archive: heyU

am: Ride out to Cannington and return via UWA, Mounts Bay, freeway bike path, Riverton Dr and a heap of bike paths along the Canning River. Wasn't sure where I was before I turned around but would have been close to Nicholson Rd. Gave Mounts Bay a miss on the way home and continued on to the railway and followed it home. A bit flat today after yesterday's effort.
Got passed by an overweight guy on the freeway bike path and that got me thinking that I haven't been passed by any unfit-looking types for months now (until now of course). In fact I haven't been overtaken much at all in recent weeks whereas once upon a time I was being overtaken by just about everyone.

am: Claremont ride minus the usual lap of Kings Pk at the end. Heaps of cyclists out this morning. Encountered a big group when I turned at the roundabout in Claremont and I sort of got merged with them. They were going too slow so I rode away from them :-) Thought I'd gotten away until I noticed they were coming back at me along Birdwood. A few of them came past just before the downhill so I tagged along (56.6 on the downhill run). They dropped back again near UWA so I was left to push on by myself. New fastest ever ride though.

pm: After paint stripping and shoveling and doing other sundry jobs all day I thought I would do something a little more relaxing so I headed out for a night time ride:-) First ride at night for as long as I can remember. Through Shenton Pk to the railway, out to Claremont and return

am: Same course as Monday. A bit faster and a bit longer this time. 30:05 running and 6 min walking. Could have kept running but I thought I'd play it safe. Might run all the way next time :-)

pm: Laps in Kings Pk because I couldn't be bothered battling the after work traffic. 1 short + 1 long, pushing the hills. Hard work this evening - was warmer than I'm used to and I was handicapped by having to cart around about 10kg of flying bugs.

am: Easy ride down to Tawarri and return.

pm: SportsMed Subi

VMO activation exercises
bench press: 3 x 15 @ 40kg
leg press: 3 x 10 @ 120kg
lat pulldown/pushdown: 3 x 15 @ 25kg
balancing glutes: 3 x 15 @ 35kg back, 2 x 15 @ 15kg to side
balancing adductors: 1 x 15 @ 20kg
calf raises (double): 2 x 15 @ 60kg
pec dec: 1 x 15 @ 35kg, 2 x 15 @ 40kg
seated row: 1 x 15 @ 40kg, 2 x 15 @ 45kg
lat pulldown: 3 x 15 @ 45kg
gym ball work
bicep curls: 2 x 10 @ 8kg each side
clams: 3 x 20 @ 4kg

no single-leg squats - not enough time

am: Run in Kings Pk!

First run away from the controlled environment of the local park for a lonnngggggg time.

Lately I've been feeling like I'm ready to start running properly again, so I thought I'd try one of my old recovery runs and see how it went, with the option of pulling the plug and walking the last bit if I had any problems. Went OK, a bit slow and a bit of a struggle on anything resembling a hill, but managed to run for nearly 29mins before I'd had enough :-) 11 min walking at the end.

Will probably try it again on Thurs.