Training Log Archive: hilarityIn the 7 days ending Aug 11, 2013:
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Sunday Aug 11, 2013 #
learning to run (City to Surf hills) 38:13 [3] 6.01 km (6:22 / km)
I thought I should have a go at the last hills of the City to Surf so I started at City and ran 3km then turned and came back. And I'm pretty thrilled as I did that last 3km in 7:00, 7:02, 5:31 which smashed the hell out of my 2011 effort of 8:30, 7:29, 6:15.
Saturday Aug 10, 2013 #
paddle (attempted sprints) 38:50 [3] 5.47 km (7:06 / km)
shoes: Swordfish
Karl made me do this. Attempted sprints from Johnston St, except my muscles are very sore from yesterday and I've only paddled once in six weeks and it was rather windy, so this was never going to be pretty.
I sprinted for about 200m and the rest was technique work, which is always good to do anyway.
I sprinted for about 200m and the rest was technique work, which is always good to do anyway.
walk 30:00 [3] 3.0 km (10:00 / km)
core stability session (cx worx) 30:00 [3]
Friday Aug 9, 2013 #
weights 35:00 [3]
Pull ups with a less helpful resistance band - five sets of supposed-to-be two reps but three sets were more like 1.75 and the last set was 1.1.
Bent over row things, 30kg plus bar, 5 sets of 6 reps (close to failure on the last one).
Kettlebell swings, 8kg, 12 reps alternating with 200m sprints on the rowing machine.
Funky arm-aerobic water machine, 20sec sprint 10sec rest for 4min. A good shoulder burn!
Bent over row things, 30kg plus bar, 5 sets of 6 reps (close to failure on the last one).
Kettlebell swings, 8kg, 12 reps alternating with 200m sprints on the rowing machine.
Funky arm-aerobic water machine, 20sec sprint 10sec rest for 4min. A good shoulder burn!
bike ride 55:00 [3] 14.0 km (3:56 / km)
shoes: Rocket
learning to run (UWA bike path) 31:49 [3] 5.01 km (6:21 / km)
Welcome back running mojo ! Ran first 3km, two 100m walks in 4th, ran all of fifth.
And just like some cricket players, I too am beating hot spot. Only my hot spot is on my foot and I've fixed it with Jacko anti blister stuff. Good thing too, cos I signed up for City to Surf yesterday.
And just like some cricket players, I too am beating hot spot. Only my hot spot is on my foot and I've fixed it with Jacko anti blister stuff. Good thing too, cos I signed up for City to Surf yesterday.
Thursday Aug 8, 2013 #
bike ride 10:00 [3] 1.5 km (6:40 / km)
shoes: Rocket
Wednesday Aug 7, 2013 #
Note
OMG DOMS.
bike ride 45:00 [3] 12.0 km (3:45 / km)
shoes: Rocket
core stability session (running exercises) 35:00 [3]
The only thing I've changed that I can correlate with my running going to shit is lack of my running exercises circuit, so I'm getting back to it.
Added the psoas leg lifts and thrown in some abs .
Added the psoas leg lifts and thrown in some abs .
Tuesday Aug 6, 2013 #
weights (Lords PT) 30:00 [3]
It's about time to get back into paddling training, and with no upper body stuff in ages I thought I'd do some weights with a PT. Holy guacamole he killed me.
bench rows, 17.5kg, 6 each side
one legged bending dead lifts, 10kg each arm, 8 each side
5 sets of this
rows on gymnastics rings
8kg kettlebell swings
pull ups with some assistance from a stretchy band
10, 8, 6, 4, 2 reps - exhaustion on final one (if not before) of all except kettlebells which were a bit light but I wasn't going to tell him that
Plank to finish off - I excelled here, blasting past the 1:00, and the 1:30, and making it to 2:00.
And I see him again on Friday . . . eeeeeeep.
bench rows, 17.5kg, 6 each side
one legged bending dead lifts, 10kg each arm, 8 each side
5 sets of this
rows on gymnastics rings
8kg kettlebell swings
pull ups with some assistance from a stretchy band
10, 8, 6, 4, 2 reps - exhaustion on final one (if not before) of all except kettlebells which were a bit light but I wasn't going to tell him that
Plank to finish off - I excelled here, blasting past the 1:00, and the 1:30, and making it to 2:00.
And I see him again on Friday . . . eeeeeeep.
Note
Water retention is happening again! My weight has been slowly creeping up and I was at 62.1 before I went to bed. Lardass. So I took a frusemide (aka Lasix, aka the staff Warnie got done for) and in the morning I was 59.2kg.
That's 2.9kg - 2.9L of water! An all-time record for me in one night.
That's 2.9kg - 2.9L of water! An all-time record for me in one night.
Note
Just saw my awesome cardiologist, who is not nearly as concerned as I am about the running slowdown. He thinks my stress echo results are 'outstanding'. However if I continue to feel that things are not right, I can have a transoesophageal echo. Given his ability to come up with weird tests (such as a whole-body radioactive gallium scan) I expected something more exotic!
Interestingly, he asked why I didn't do the Avon Descent this year! I mentioned something about all the rocks and he was just not concerned. I had never even bothered to ask him about doing the Avon while on warfarin because I KNEW the answer would be no (and possibly a smack on the head)!
So maybe AD is back on the bucket list . . . .
Interestingly, he asked why I didn't do the Avon Descent this year! I mentioned something about all the rocks and he was just not concerned. I had never even bothered to ask him about doing the Avon while on warfarin because I KNEW the answer would be no (and possibly a smack on the head)!
So maybe AD is back on the bucket list . . . .
C • No 2
bike ride 40:00 [3] 10.0 km (4:00 / km)
shoes: Rocket
walk 15:00 [3] 1.5 km (10:00 / km)
bike ride (spin class) 50:00 [3]
Monday Aug 5, 2013 #
bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket
learning to run (interval fail) 30:00 [3]
My running is going backwards for sure. I could barely drag myself through 1km, with a 30sec rest waiting for cars, in 6:28. Then I couldn't get close to a 500m interval at the pace I had been doing last week, so I dropped it to 250m on, 150m off for 3km.
Not sure about City to Surf now, I'll decide after Wednesday's scheduled 4km jaunt. I am very VERY disheartened.
Serendipitously, I see my cardiologist tomorrow . . . .
Not sure about City to Surf now, I'll decide after Wednesday's scheduled 4km jaunt. I am very VERY disheartened.
Serendipitously, I see my cardiologist tomorrow . . . .
C • Why 3