This morning I had bike intervals of 3/5/7/7/5/3 mins with 3mins recovery (I took the rest down to 2mins)
I was very happy with how I felt on the bike - strong - and with the distance covered in each interval (my pace) so very pleased
Backside not so good, saw the physio this afternoon where we worked out the reason why my backside had started to play up again this week - it was the yoga - I forgot he told me not to stretch!!!!! I thought because I didn't have any pain I was fixed - I was wrong - he reminded me that as I have a tendonitis issue that this takes weeks to heal and I need to help it along - so was bashed about by massage and accupunture needles.
Tonight I was supposed to do Cindy but I'm still feeling a bit bashed up so have decided not to do this session tonight - I will do it in the morning after swimming.
Also I'm really looking forward to my swim session in the morning I get to try out my new race suit which I won as a prize in the race I did in January but have only just got around to claiming
Thursday, April 22, 2010
Wednesday, April 21, 2010
An off day today :(
Following on from how I felt yesterday - today was a bit of an off day
Had a 10km Run TT this morning, I knew it would not be good, so I focused on visualising myself running at the 1/2 ironman in a couple of weeks and aimed to run at the pace that I wanted t run there, time wise this was good for a 1/2 marathon but crap for a 10km.
My hamstrings and glutes played up again today, after seeming to be better over the last week and a half - this made the run very unpleasant, I so want to be able to run without any pain
2nd WOD I did at lunchtime which was 5 x 5 DL - again this was hard work, mainly because my glutes and hamstrings were definitely restricting me and I am disappointed with the weight lifted - I nearly gave up after 3 sets - in fact I was walking out of the garage when I told myself "to toughen up princess" and went back and did the last 2 sets - I lifted 60/65/67.5/70/72.5kg - I would have liked to lift 75 & 77.5kg but it was not happening today
Here's hoping tomorrow is better, I'm back at the physio tomorrow & was feeling really positive about the body until the last couple of days - I need to keep my spirit up and a positive attitude as my race is only 10 days away and I know I am in shape to break 5hrs
Had a 10km Run TT this morning, I knew it would not be good, so I focused on visualising myself running at the 1/2 ironman in a couple of weeks and aimed to run at the pace that I wanted t run there, time wise this was good for a 1/2 marathon but crap for a 10km.
My hamstrings and glutes played up again today, after seeming to be better over the last week and a half - this made the run very unpleasant, I so want to be able to run without any pain
2nd WOD I did at lunchtime which was 5 x 5 DL - again this was hard work, mainly because my glutes and hamstrings were definitely restricting me and I am disappointed with the weight lifted - I nearly gave up after 3 sets - in fact I was walking out of the garage when I told myself "to toughen up princess" and went back and did the last 2 sets - I lifted 60/65/67.5/70/72.5kg - I would have liked to lift 75 & 77.5kg but it was not happening today
Here's hoping tomorrow is better, I'm back at the physio tomorrow & was feeling really positive about the body until the last couple of days - I need to keep my spirit up and a positive attitude as my race is only 10 days away and I know I am in shape to break 5hrs
Drafting is the way to go (in the swim)
So Tuesday morning I had my squad swim we did 3000m as 200/400/600/800/1000 with drills and swimming - the final 1000m was swum continuously with drafting.
I got to draft the whole swim and it was so easy, I finished in 16mins 30s which is an average of 1.38 per 100m and I hardly looked like I had been swimming the guys in the front were definitely suffering - a timely reminder that I need to draft in the race next week.
2nd WOD was 300 x squats for time, didn't do this, ended up having not such a good day and was really, really not in the mood for this :(
I got to draft the whole swim and it was so easy, I finished in 16mins 30s which is an average of 1.38 per 100m and I hardly looked like I had been swimming the guys in the front were definitely suffering - a timely reminder that I need to draft in the race next week.
2nd WOD was 300 x squats for time, didn't do this, ended up having not such a good day and was really, really not in the mood for this :(
Tuesday, April 20, 2010
I forgot the burpees!
Today was 10 x 200m with 1min rest penalty 5 x burpees for each rep not within .02
My times were a bit all over the place and I think I ran short (I forgot which line in the road was my 200m point!!!) also I cut the rest to 45s as this was in my lunchbreak and I had to get back for a meeting.
Anyway, when I got home I forgot about the burpees and just went and did a stretch - opps!
PM I decided it would probably be a good idea to go to yoga so I took myself off to Bikram Yoga and had a good class and a great stretch.
My times were a bit all over the place and I think I ran short (I forgot which line in the road was my 200m point!!!) also I cut the rest to 45s as this was in my lunchbreak and I had to get back for a meeting.
Anyway, when I got home I forgot about the burpees and just went and did a stretch - opps!
PM I decided it would probably be a good idea to go to yoga so I took myself off to Bikram Yoga and had a good class and a great stretch.
Monday, April 19, 2010
Weekend Training
Saturday
WOD was 3 x 5 DL (45kg) 10 box jumps 500m row - managed to complete this in under 10mins (forgot the actual time its written in the garage!) - found the rowing tough today and my times were not that great, DL were fine, box jumps tough as normal, but getting better
Sunday
Had an 85km team cycle race - I got put in a different team as we had lots of new riders but they were way too slow for me, so I ended up being on the front for most of the ride and being told to "ease up" all the time - I really wanted to push on, but couldn't as I kept dropping the rest of the team, I did though feel fantastically strong even into the wind and my nutrition seemed to work really well.
Less than 2 wks now to my half ironman - here's to feeling as strong there as I did today
WOD was 3 x 5 DL (45kg) 10 box jumps 500m row - managed to complete this in under 10mins (forgot the actual time its written in the garage!) - found the rowing tough today and my times were not that great, DL were fine, box jumps tough as normal, but getting better
Sunday
Had an 85km team cycle race - I got put in a different team as we had lots of new riders but they were way too slow for me, so I ended up being on the front for most of the ride and being told to "ease up" all the time - I really wanted to push on, but couldn't as I kept dropping the rest of the team, I did though feel fantastically strong even into the wind and my nutrition seemed to work really well.
Less than 2 wks now to my half ironman - here's to feeling as strong there as I did today
Friday, April 16, 2010
Feeling Fresh :)
So after my rest day yesterday and the massage the day before I am feeling pretty fresh.
Squad swim this morning was really good, main set was
5 x 100m
4 x 25m
3 x 100m
I managed to swim all the 100's on 1.34 - 1.36 again I'm working on trying to be relaxed (like in my running) and it does seem to be paying off.
3 x thru of 200m broken with 10sec rest as follows
100m 10sec rest
50m 10sec rest
50m finish
Total swim time excluding rest was 3mins / 2.59mins / 2.38mins with fins
2nd WOD was 3 x 500m row box jumps press ups 21/15/9 - completed this in 11mins 5secs going from rowing to box jumps was tough but the press ups were good
Squad swim this morning was really good, main set was
5 x 100m
4 x 25m
3 x 100m
I managed to swim all the 100's on 1.34 - 1.36 again I'm working on trying to be relaxed (like in my running) and it does seem to be paying off.
3 x thru of 200m broken with 10sec rest as follows
100m 10sec rest
50m 10sec rest
50m finish
Total swim time excluding rest was 3mins / 2.59mins / 2.38mins with fins
2nd WOD was 3 x 500m row box jumps press ups 21/15/9 - completed this in 11mins 5secs going from rowing to box jumps was tough but the press ups were good
Thursday, April 15, 2010
WOD x 2 then Massage - ahh!
So this morning did what should have been Mondays WOD 4 x 1 mile with 8min rest.
Ran 1.716meters (accurately measured well fairly accurate) & this is the same course that I did this session on in January, so 110m over a mile, but close enough
Ran 7.31 / 7.10 / 7.04 / 7.04 was really happy with this, as apart from the first rep when I was kind of feeling my way, I tried to run really relaxed and it seemed to work and I know I could have run another rep and hit the same time (in fact I wished I had now!) This is an improvement on January where I got slower with each rep.
2nd WOD I did about an hour after this session 3 x 30m walking lunges 10 burpees 25 situps - lunges hurt after the run, burpees ok'ish and situps were tough, finished in 6mins 43secs
Then early afternoon had a sports massage followed by a day of rest on Thursday (today)
Ran 1.716meters (accurately measured well fairly accurate) & this is the same course that I did this session on in January, so 110m over a mile, but close enough
Ran 7.31 / 7.10 / 7.04 / 7.04 was really happy with this, as apart from the first rep when I was kind of feeling my way, I tried to run really relaxed and it seemed to work and I know I could have run another rep and hit the same time (in fact I wished I had now!) This is an improvement on January where I got slower with each rep.
2nd WOD I did about an hour after this session 3 x 30m walking lunges 10 burpees 25 situps - lunges hurt after the run, burpees ok'ish and situps were tough, finished in 6mins 43secs
Then early afternoon had a sports massage followed by a day of rest on Thursday (today)
Tuesday, April 13, 2010
Another Good Day Training
Still working on swapped round sessions so this morning was squad swim total 2900m with a combination of drills / swim with longer intervals, swam well and felt good, body a little sore from the squats / thrusters but the swim helped to work this out.
Had to do the 2nd WOD at lunchtime as I was out in the evening, really did not want to do this 5 x 500m row & 400m run - but I went home and got into the session, actually started enjoying it strangely enough and beat my time from January even with a tired body managed 22mins 5secs - 15secs faster
Looking forward to tomorrow - 2 x sessions followed by a massage and a rest day - lovely :)
Had to do the 2nd WOD at lunchtime as I was out in the evening, really did not want to do this 5 x 500m row & 400m run - but I went home and got into the session, actually started enjoying it strangely enough and beat my time from January even with a tired body managed 22mins 5secs - 15secs faster
Looking forward to tomorrow - 2 x sessions followed by a massage and a rest day - lovely :)
Monday, April 12, 2010
Swapped Training
This morning was supposed to be 4 x 1 mile with 8min rest but after the weekend at the NLP course I was too tired to do this session justice so I decided to swap days.
I chose Weds and did a 5km run TT managed 21.37 felt good, butt still hurt but nothing like on Saturday or perhaps my focus was different today? AND I ran the fastest 5km that I have this year by 15secs so a very good start to the day :)
PM was 21/15/9 20kg thrusters + dips - I used my rings with an orange powerband for the dips to make it harder - completed this in 6mins dead!!!
Thrusters were good, could have gone heavier, dips were hard after the thrusters broke these into 7/7/7 & 5/5/5 & 5/4
I chose Weds and did a 5km run TT managed 21.37 felt good, butt still hurt but nothing like on Saturday or perhaps my focus was different today? AND I ran the fastest 5km that I have this year by 15secs so a very good start to the day :)
PM was 21/15/9 20kg thrusters + dips - I used my rings with an orange powerband for the dips to make it harder - completed this in 6mins dead!!!
Thrusters were good, could have gone heavier, dips were hard after the thrusters broke these into 7/7/7 & 5/5/5 & 5/4
weekend training and NLP Course
Friday training
AM was squad swim, really good session today and I swam well, arms were a little tired but nothing like the swim on Tuesday
main set was
4 x 25m on 30s 1 x fast 1 x easy
6 x 50m on 60s 1 x fast 1 x easy
5 x 100m on 2min 1 x fast 1 x easy (I swam 1.32 fast / 1.40 easy)
4 x 25m on 30s all fast
6 x 50m on 60s all fast
5 x 100m on 2min on 1.36 pace
I held the pace on every rep so was really pleased with this swim set
PM was 3 x rounds of 30kg DL 21/15/9 run 400m situps for 9/15/21 managed this in 9mins 43secs
Sat training I swapped was supposed to do 10km Run TT but my backside was not in a good place so ended up doing just 6km, but I decided to visualise myself running the 1/2 marathon in my race and that I was running the pace I wanted to run there and I felt really good (except for the tightness in my butt - I hope this gets resolved in the next 3 wks!!!!)
Sun was 5 x 7 back squats managed to do 42.5 / 45 / 47.7 / 50 / 52.5kg I did a couple of warm up sets and I probably could have gone heavier but I was a little off focus with the NLP weekend.
Had a good weekend with the NLP stuff - long days and lots of stuff to take in but overall it was really good and I'm glad that I did it
AM was squad swim, really good session today and I swam well, arms were a little tired but nothing like the swim on Tuesday
main set was
4 x 25m on 30s 1 x fast 1 x easy
6 x 50m on 60s 1 x fast 1 x easy
5 x 100m on 2min 1 x fast 1 x easy (I swam 1.32 fast / 1.40 easy)
4 x 25m on 30s all fast
6 x 50m on 60s all fast
5 x 100m on 2min on 1.36 pace
I held the pace on every rep so was really pleased with this swim set
PM was 3 x rounds of 30kg DL 21/15/9 run 400m situps for 9/15/21 managed this in 9mins 43secs
Sat training I swapped was supposed to do 10km Run TT but my backside was not in a good place so ended up doing just 6km, but I decided to visualise myself running the 1/2 marathon in my race and that I was running the pace I wanted to run there and I felt really good (except for the tightness in my butt - I hope this gets resolved in the next 3 wks!!!!)
Sun was 5 x 7 back squats managed to do 42.5 / 45 / 47.7 / 50 / 52.5kg I did a couple of warm up sets and I probably could have gone heavier but I was a little off focus with the NLP weekend.
Had a good weekend with the NLP stuff - long days and lots of stuff to take in but overall it was really good and I'm glad that I did it
Friday, April 9, 2010
Feeling Stronger but times out
AM was 4 x 5km bike intervals with 1min recovery - I felt really, really strong on the bike, but the times didn't reflect how I felt - was a little disappointed with the times but I did feel really good on the bike so that is what I will take from this session.
PM was 5 burpees / 10 press ups / 500m row AMRAP in 20mins - physio was not keen on me doing burpees (honestly!) so I changed these to box jumps on 18" box, managed to complete 6 rounds 5 box jumps / 10 push ups / 180m row
Was really pleased with this workout, the rowing was hard as my legs were a little tired from the bike intervals, I tried to do jump up & jump down for the box jumps and managed this for 3-4 continuous reps the others being singles and the press ups were fab - all on my toes, with great depth and I felt strong
Physio happy with the way my body is going, things are definitely improving, I'm not 100% yet, but I am heading that way, only 3 wks to go now to my half ironman so should be enough time to get my body fixed!
PM was 5 burpees / 10 press ups / 500m row AMRAP in 20mins - physio was not keen on me doing burpees (honestly!) so I changed these to box jumps on 18" box, managed to complete 6 rounds 5 box jumps / 10 push ups / 180m row
Was really pleased with this workout, the rowing was hard as my legs were a little tired from the bike intervals, I tried to do jump up & jump down for the box jumps and managed this for 3-4 continuous reps the others being singles and the press ups were fab - all on my toes, with great depth and I felt strong
Physio happy with the way my body is going, things are definitely improving, I'm not 100% yet, but I am heading that way, only 3 wks to go now to my half ironman so should be enough time to get my body fixed!
Wednesday, April 7, 2010
Back to Yoga
Given all the issues I have been having with my body lately and the fact that my half ironman is less than 4 wks away I thought it was probably a good idea to go back to yoga as this seemed to really help my body before.
so went to early class this morning at 6am - first thing I noticed was how much stronger I was feeling in the postures - the flexibility left a lot to be desired (which I expected) but overall I'm still a whole lot more flexible than 95% of the class - this is down to my "bendy genes" and my previous life as a gymnast :)
This evening I had a 15min run TT managed to run 3.41km for an average of 4.28p/km warmed up before with CFWU butt hurt as soon as I started running but thankfully it was not as restrictive as when I tried to run the 1/2 marathon, back to the physio tomorrow - hopefully a bit more treatment + my self treatment will get it right in time for my race
so went to early class this morning at 6am - first thing I noticed was how much stronger I was feeling in the postures - the flexibility left a lot to be desired (which I expected) but overall I'm still a whole lot more flexible than 95% of the class - this is down to my "bendy genes" and my previous life as a gymnast :)
This evening I had a 15min run TT managed to run 3.41km for an average of 4.28p/km warmed up before with CFWU butt hurt as soon as I started running but thankfully it was not as restrictive as when I tried to run the 1/2 marathon, back to the physio tomorrow - hopefully a bit more treatment + my self treatment will get it right in time for my race
Deadlift PB :)
AM was squad swim session we did 1000 / 800 / 600 / 400 / 200 alternating with moderate swimming, drills, drafting - pretty good session and good to get some long swims in.
My arms were tired, left arm came back to life pretty quickly but right arm was tired for the whole swim set!
PM was 7 x 1 DL - was aiming for a PB as when I last did this in March my body was suffering from the loss of core stability so I really struggled
I managed to lift 60 / 65 / 70 / 75 / 80 / 85 / 87.5kg and more importantly every lift I felt strong and was able to hold the weight in the upright position really well before lowering so very very pleased with this :)
My arms were tired, left arm came back to life pretty quickly but right arm was tired for the whole swim set!
PM was 7 x 1 DL - was aiming for a PB as when I last did this in March my body was suffering from the loss of core stability so I really struggled
I managed to lift 60 / 65 / 70 / 75 / 80 / 85 / 87.5kg and more importantly every lift I felt strong and was able to hold the weight in the upright position really well before lowering so very very pleased with this :)
Monday, April 5, 2010
Easter Training
Good Friday was an ocean swim session run as a handicap so the slower swimmers first and faster swimmers last first to cross the line gets an easter egg :)
I swam 29mins 30secs which was a bit slow, think we may have swam a bit more than 1.6km but I had a good swim and managed to draft for most of the swim.
Later on I had 3 x 40reps of 12kg KB swings / situps / squats - 12mins 14secs - body still not right and this was a bit tough on the body
Easter Saturday I did 10 - 1 reps of burpees / squats / situps - 7mins 3secs - burpees were much better than they have been, good depth on the squats could have been faster though, and situps were ok'ish
Easter Sunday was 5km run TT - was not sure how my body would react to this given the last run I had - went out positive butt started to tighten up within the 1st km, but I focused on relaxing the muscles, this was a tough run for me but I didn't give up - it was my slowest 5km TT since January at 22mins 28secs :(
Easter Monday was a planned 80km Bike TT - I ended up just doing 40km as my husband wanted to go out and the 80km TT would have taken the morning as it was an organised event so I changed this to a 40km TT which I could do from home and keep everyone happy - managed 1hr 20mins which is around the time I last did this, but I felt much stronger this time, still got some issues with the muscles in my butt tightening up but I don't think it restricted me too much
Looking forward to going back to yoga this week as I think this will really help
I swam 29mins 30secs which was a bit slow, think we may have swam a bit more than 1.6km but I had a good swim and managed to draft for most of the swim.
Later on I had 3 x 40reps of 12kg KB swings / situps / squats - 12mins 14secs - body still not right and this was a bit tough on the body
Easter Saturday I did 10 - 1 reps of burpees / squats / situps - 7mins 3secs - burpees were much better than they have been, good depth on the squats could have been faster though, and situps were ok'ish
Easter Sunday was 5km run TT - was not sure how my body would react to this given the last run I had - went out positive butt started to tighten up within the 1st km, but I focused on relaxing the muscles, this was a tough run for me but I didn't give up - it was my slowest 5km TT since January at 22mins 28secs :(
Easter Monday was a planned 80km Bike TT - I ended up just doing 40km as my husband wanted to go out and the 80km TT would have taken the morning as it was an organised event so I changed this to a 40km TT which I could do from home and keep everyone happy - managed 1hr 20mins which is around the time I last did this, but I felt much stronger this time, still got some issues with the muscles in my butt tightening up but I don't think it restricted me too much
Looking forward to going back to yoga this week as I think this will really help
Thursday, April 1, 2010
Catch up on posting training sessions
After my run effort, my body had lots of muscle soreness in my legs and I had another WOD to do in the evening,
PM WOD was 5 x DL (60kg) / 10 x burpees / 15 x squats AMRAP in 15mins
Happy with the DL's in particular as 60kg used to be the most I could lift and I did 45 of them in this WOD, burpees leave a lot to be desired I seem to be going backwards with them lately, the squats were really hard work as my legs had lots of muscle soreness - managed 8 full rounds + 5 DLs
Thursday WOD was Fran 21/15/9 thrusters & pull ups, chose 32.5kg for the thrusters - I last did this in Feb with 30kg where my training diary shows that I really struggled with the weight and this time I managed more continuous reps than last time - this took me 12mins and Feb took me 11mins but happy with this as the weight was 2.5kg more & my legs were really sore
Looking forward to the long weekends training and having a bit more free time
PM WOD was 5 x DL (60kg) / 10 x burpees / 15 x squats AMRAP in 15mins
Happy with the DL's in particular as 60kg used to be the most I could lift and I did 45 of them in this WOD, burpees leave a lot to be desired I seem to be going backwards with them lately, the squats were really hard work as my legs had lots of muscle soreness - managed 8 full rounds + 5 DLs
Thursday WOD was Fran 21/15/9 thrusters & pull ups, chose 32.5kg for the thrusters - I last did this in Feb with 30kg where my training diary shows that I really struggled with the weight and this time I managed more continuous reps than last time - this took me 12mins and Feb took me 11mins but happy with this as the weight was 2.5kg more & my legs were really sore
Looking forward to the long weekends training and having a bit more free time
Wednesday, March 31, 2010
Half a 1/2 marathon!
Since my race at the weekend when I suffered with a tight butt running (again) have been to see physio & he thinks I have a bit of hamstring tendonitis due to the tight pirformis muscles so had some massage & accupressure needles + some self treatment
Tuesday I did 5 x 3 shoulder press, very happy with results 25/27.5/30/32.5/35kg my best is 30kg
Weds (today) I had a 1/2 marathon to run, physio told me I probably only had a 10km in me and not to run if I started to get the tightness back, well I thought I would be ok so off I went on the same course that I ran before - I took it a bit easy and felt really comfortable no issues with butt managed 10km in a very slow time then turned round to run back, got to about 12km and things started to tighten up managed to make 15km before I had to stop and walk the rest of the way home. My butt tightened, then this extended down my hamstrings to the backs of my knees and to top it off my thighs decided to join the we're all tight club - so trying to be sensible I stopped and walked.
Jumped in the spa when I got home and had a stretch too, hopefully not done too much damage and have to keep on with the self treatment and back to physio next week.
Tuesday I did 5 x 3 shoulder press, very happy with results 25/27.5/30/32.5/35kg my best is 30kg
Weds (today) I had a 1/2 marathon to run, physio told me I probably only had a 10km in me and not to run if I started to get the tightness back, well I thought I would be ok so off I went on the same course that I ran before - I took it a bit easy and felt really comfortable no issues with butt managed 10km in a very slow time then turned round to run back, got to about 12km and things started to tighten up managed to make 15km before I had to stop and walk the rest of the way home. My butt tightened, then this extended down my hamstrings to the backs of my knees and to top it off my thighs decided to join the we're all tight club - so trying to be sensible I stopped and walked.
Jumped in the spa when I got home and had a stretch too, hopefully not done too much damage and have to keep on with the self treatment and back to physio next week.
Sunday, March 28, 2010
Duathlon Race Repot
My first duathlon today due to not being allowed in the river to swim, I think the first run was about 3km then we rode 40km & ran 10km
First run was good, felt that I ran pretty well, the ride was 2 x laps of a fairly undulating course with about 3 hills on each lap - I need to get my head in gear for the ride as I find myself not "racing" the whole of the bike I end up just riding not racing - need to work on this!
Got off the bike with lead thighs from the hills they did ease up pretty early into the run, ran an even pace for the 10km (2 x laps) total time was 2hrs 16mins 40secs
1st run ?km 15.35
bike 40km 1.14.25
2nd run 10km - 43.43 (not sure if this was short as I didn't think I was running this fast!)
Pulled up ok'ish, my butt is tightening up when I run - this has been happening for a while now - I will need to get this sorted as it is affecting my performance
First run was good, felt that I ran pretty well, the ride was 2 x laps of a fairly undulating course with about 3 hills on each lap - I need to get my head in gear for the ride as I find myself not "racing" the whole of the bike I end up just riding not racing - need to work on this!
Got off the bike with lead thighs from the hills they did ease up pretty early into the run, ran an even pace for the 10km (2 x laps) total time was 2hrs 16mins 40secs
1st run ?km 15.35
bike 40km 1.14.25
2nd run 10km - 43.43 (not sure if this was short as I didn't think I was running this fast!)
Pulled up ok'ish, my butt is tightening up when I run - this has been happening for a while now - I will need to get this sorted as it is affecting my performance
Friday, March 26, 2010
Feeling better :)
Have had a down couple of days this week, but after a strong talking to myself last night I got up much more positive this morning :)
Ended up having yesterday as a rest day as just not in the right head or body space to actually do justice to any training and I want to do quality sessions.
I also forgot to post my 5 x 3 back squats from Weds I managed 45 /50 /55 /60 /65kg which is a massive PB for me - the most I think I have done before is 57-60kg so very happy with the 65kg
My race on Sunday has now been changed to a duathlon, the freak storm that we had on Monday which has lead to widespread damage has resulted in sewage leaking into the river so we are not allowed to swim. I've never done a duathlon before the thought of 2 x runs always put me off, but I'm about to experience my first one - I am though looking forward to it.
Ended up having yesterday as a rest day as just not in the right head or body space to actually do justice to any training and I want to do quality sessions.
I also forgot to post my 5 x 3 back squats from Weds I managed 45 /50 /55 /60 /65kg which is a massive PB for me - the most I think I have done before is 57-60kg so very happy with the 65kg
My race on Sunday has now been changed to a duathlon, the freak storm that we had on Monday which has lead to widespread damage has resulted in sewage leaking into the river so we are not allowed to swim. I've never done a duathlon before the thought of 2 x runs always put me off, but I'm about to experience my first one - I am though looking forward to it.
Thursday, March 25, 2010
Under the weather - literally
It's been a bit of a strange couple of days recovering from this freak storm - I mean we don't get hail or ice normally!!
Spent all of Tuesday organising stuff at work so that we could dry out all our records and arrange shifts out the front of the offices so that extra green waste bags were available for residents as well as contingency planning for how we would get back working with the loss of two whole departments work areas - anyway we managed to fix this and everyone worked really hard so Weds we were at least able to work even though we have had to setup a temporary work area in the Council Chamber!
Then when I got home I swept the debris from the road (we are the youngest in the street so it seemed the right thing to do) then had parents evening!!
So training, did not get to swim yesterday morning as pools closed due to storm damage, so did PM CF WOD instead which was 21/15/9 burpees and 500m rows in between, did this in 11mins 55secs very happy with how I worked on this - rowing time was a bit slow but felt that I worked well.
Next morning I got up feeling a little under par, but needed to run 10km at 80% well I ran 10km but I'm not posting my time it was painfully slow and I thought I was running ok until I saw the km splits then I freaked at how slow it was and how I knew I wasn't going to get any faster this was all I had - then later I worked out what 80% was and I basically ran at 80% and my km splits were evenly paced so that is good, what is scaring me a little is that I could not have run faster and I don't feel overly great today - but talking to others at work I think all the effort we had to put in yesterday has definitely had its effect on people and I woke up with a cold sore so am still run down :(
I have a race Sunday my last one before the half in May - its mainly to practice my nutrition and transistions but I still want to do well, I'm worried that I am a downward trend from getting ill last week!
I've got up this morning still feeling a little "off" and have decided not to do the training session this morning will aim to do this later today when hopefully I start to feel better!
Spent all of Tuesday organising stuff at work so that we could dry out all our records and arrange shifts out the front of the offices so that extra green waste bags were available for residents as well as contingency planning for how we would get back working with the loss of two whole departments work areas - anyway we managed to fix this and everyone worked really hard so Weds we were at least able to work even though we have had to setup a temporary work area in the Council Chamber!
Then when I got home I swept the debris from the road (we are the youngest in the street so it seemed the right thing to do) then had parents evening!!
So training, did not get to swim yesterday morning as pools closed due to storm damage, so did PM CF WOD instead which was 21/15/9 burpees and 500m rows in between, did this in 11mins 55secs very happy with how I worked on this - rowing time was a bit slow but felt that I worked well.
Next morning I got up feeling a little under par, but needed to run 10km at 80% well I ran 10km but I'm not posting my time it was painfully slow and I thought I was running ok until I saw the km splits then I freaked at how slow it was and how I knew I wasn't going to get any faster this was all I had - then later I worked out what 80% was and I basically ran at 80% and my km splits were evenly paced so that is good, what is scaring me a little is that I could not have run faster and I don't feel overly great today - but talking to others at work I think all the effort we had to put in yesterday has definitely had its effect on people and I woke up with a cold sore so am still run down :(
I have a race Sunday my last one before the half in May - its mainly to practice my nutrition and transistions but I still want to do well, I'm worried that I am a downward trend from getting ill last week!
I've got up this morning still feeling a little "off" and have decided not to do the training session this morning will aim to do this later today when hopefully I start to feel better!
Tuesday, March 23, 2010
hail, rain, storm & 8 x 400m runs
Well what a day its been, first proper training session this morning which was 8 x 400m runs at 5km pace with 3min recovery
Felt pretty good running which is a big improvement on how I have felt running the last few times.
Happy with my times, which got faster with each rep, in the rest times I did some pose running drills - not sure if these helped me run faster!
This was my only session for the day, but I didn't bank on the weather!
We have had the worst hailstorm in about 20yrs - I have no idea where it came from as its been so hot and we haven't had rain for over 100 days - but late this afternoon hailstones the size of golf & cricket balls started to fall, the ceiling collapsed in parts of my office and we had to abandon the building - then when I got home our lobby & garage were flooded (the garage is where my gym is!!!!!!) so my daughter and I had to sweep the water out and move all the stuff while my husband unblocked all the gutters as the water was overflowing and coming under the window & door frames so I ended up doing 2hrs of physical work! Managed to clear everything up ok - it could have been so much worse having seen tv of some of the flooding that has occured.
Just need to try and get the office sorted today no idea what we will do as I have only just started working on a business continuity plan so we don't have one!!! Will be an interesting day or two or more!
Felt pretty good running which is a big improvement on how I have felt running the last few times.
Happy with my times, which got faster with each rep, in the rest times I did some pose running drills - not sure if these helped me run faster!
This was my only session for the day, but I didn't bank on the weather!
We have had the worst hailstorm in about 20yrs - I have no idea where it came from as its been so hot and we haven't had rain for over 100 days - but late this afternoon hailstones the size of golf & cricket balls started to fall, the ceiling collapsed in parts of my office and we had to abandon the building - then when I got home our lobby & garage were flooded (the garage is where my gym is!!!!!!) so my daughter and I had to sweep the water out and move all the stuff while my husband unblocked all the gutters as the water was overflowing and coming under the window & door frames so I ended up doing 2hrs of physical work! Managed to clear everything up ok - it could have been so much worse having seen tv of some of the flooding that has occured.
Just need to try and get the office sorted today no idea what we will do as I have only just started working on a business continuity plan so we don't have one!!! Will be an interesting day or two or more!
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