SBR Training Journal

[Ogedei]

Hello everyone and welcome to my training log.

Recently I have decided I made very few gains over the last year and blame it on a lack of a goal.

So I decided to enter a Sprint Triathlon to more keenly focus my journey for awhile.

The race in question is May 29, 2006 and will consist of a 750m swim, 15km bike and 3km run.
My main goal is to finish this race, my secondary goal is to not finish last.

Sometimes I feel we do new goals just so we can buy new equipment. To that end I will need a pair of running shoes and a stationary trainer for my bike. I just purchased a new timex Ironman watch so I can time myself better.
Swimming wise I need to get and read Total immersion and work on technique and energy conservation.

Workouts:
*Swimming: M,W,F
I suspect I will dedicate 2 of these days to technique and one to distance
*Running: M, Th, Su
This will be a slow progression and is in reality probably my weakest area since I do not do it.
*Bike: T, Th, Su
Mostly will be trainer based, distance and intervals. Probably the event I am most confident in.
*Resistance training: T,Th.
Looking at some sort of complex type idea, currently trying to fit in Alwyn's barbell complex. This should maintain strength as well as increase cardio.

Thursdays have Biking and Running on the same day and although in the beginning I will be placing some type of rest between them, as I progress I intend on making this a "brick" workout.

As I get a better idea of my exact workout I shall post them.

Og.

[Tin Man]

Good to see you in here Bro'

I'll keep track off your progress and send you a cyber kick-in-the-A** when I feel you need it.

Take care and train like an animal!!!

[Ogedei]

Thursday: December 22nd, 2005

Barbell complexes with dumbells
total weight: 37lbs

1a Bentover row x6 x4
2a Muscle clean x6 x4
3a front squat to push press x6 x4
4a squat x6 x4
5a SLD x6 x4
60 second rest between sets.

I opted to go pretty light due to the front squats. I messed up my left wrist and despite any flexibility issues I have in the front squat the wrist hurts when bent back and has little strength for loads right now.
Also right knee was sorta twingy which is new for me. Hopefully that isn't something that continues.

Friday: December 23rd, 2005

Swim:
Warmup:
2x25m, 1x50m
total: 100m

workout:
1x100m, pace 2:34/100m, form was horrible dead tired after this first 100m
2x25m, pressing body into water, keeping head done
2x25m, bilateral breathing
1x200m, pace 2:27/100m, better form, not nearly as tired and a slightly better pace.
total: 500m

cool down:
2x25m
total: 50m

Total distance: 650m

[Tin Man]

OG for the front squats...if the wrist is bugging try the cross arm grip...it's what I use since my wrists are not very flexible.

[Ogedei]

Oh hey that's a good call. Wouldn't work for the dumbbells, but I have a bar and enough weight for those at home.

No wait, it's a front squat to push press so the cross arm wouldn't work in this case. Crap. That would explain why it never ever crossed my mind.

Og.

[Tin Man]

you might try widening your grip then and have the bar rest on you clavical for the squat portion. or if you're comfortable you could use a false grip

[ninja]

Good to see someone with another sprint triathlon goal.

That will be the main focus of my log come 2006.

Rock on!

[Ogedei]

Thursday: December 22, 2005
cont

Treadmill

5 minute warmup
15 minutes of intervals 1:00 work, :30 rest.
Run at 7 and walk at 3.
5 minute cooldown

Og.

[Ogedei]

Welcome to the new year everyone, nice to be back in the gym this morning.

Monday: January 2, 2006

Swim:

Warmup:
4x25m, 30sec rest between

Workout:
12x50m, 30sec rest between = 600m

Drill:
2x25m: Fist drills

Cool down:
2x25m, 30sec rest between.

[Ogedei]

It's obvious I'll have to workout everyday just to keep my training journal on the first page of posts!

Tuesday: January 3, 2006

Resistance training.
Barbell complex, 3 sets at 65lbs of.

bentover rows x6
muscle cleans x6
front squat to push press x6 <-- Weakest excercise.
squat x6
good morning x6

Moved up from 45lbs with the dumbbells, might be able to go a little higher, the front squat is still easily my weakest area.

Bike Intervals:
stationary bike based on 1/4 mile track
Lap 1, lvl 7, whatever that means
Lap 2 & 3, lvl 15
Lap 4 & 5, lvl 7
Lap 6 & 7, lvl 15
Lap 8 & 9, lvl 7
Lap 10 & 11, lvl 15
lap 12 & 13, lvl 7
lap 14 & 15, lvl 15
lap 16 & 17, lvl 7
lap 18 & 19, lvl 4
30 secs at lvl 0

Og.

[Ogedei]

Wednesday: January 4th, 2006

Swim:

30 sec rest between each

Warmup:
4x 25m
2x 50m

Golf score: 105. 50m swim, time + strokes

Drills:
10x 25m front kick.
2x 25m side swimming and switches.

Og.

[Ogedei]

So I got a digital camera for Christmas, the first real pics I took were of myself, I don't have any good leg photos yet, but some upper body progress pics at any rate.











Og

[Kaiser]

Damn... you one skinny dude! (that's a compliment to you now, I hope - if not, looking good; just need to get a tan ).

[Ogedei]

It's winter. I don't see the sun in the winter. I get here and it's dark, I go home and it's dark.

No sun for me.

Og.

[Ogedei]

Also I am on crack,

I listed the triathlon as 750m swim, 15km bike and 3km run.

It is infact only a 500m swim. Not sure where I got the 750m from.

Oh well.

Og.

[Ogedei]

Thursday: January 05, 2006

Misc activity, walking, a few pull-ups. Main workout was skipped in the morning due to lack of sleep, which is my own stupid fault for going to bed so late.

Interesting observation. Woke up at usual time and then pushed the alarm forward two hours. Got to bed at like 12:30 and woke up at 5:00, then slept till 7:00. Easily as much or more sleep than usual. Despite this I was exhausted and run down till I had taken a fair bit of caffeine. Must be how the majority of the population usually feels. It sucked.

Og.

[Ogedei]

January 6, 2006

Swim:
Warmup-
4 x25m

Drills-
4x 25m front kick, practicing proper kick as well as "swimming down hill"
4x25m side swim. Practicing swimming on side as well as rotating body over.

Distance-
2x 50m for time. just over 2:00m
1x 50m golf score: 107 (stroke: 44, time 1:03)
4x 50m pacing

Og.

[Ogedei]

Sunday: January 08, 2006

Cycling: Mountain bike.

6km, 22minutes, varried terrain, mostly offroad.
1st half of trip largely uphill.

Og.

[Marykaa]

Thanks for the pics.. they are worth a 1000 words !

Tans are like cultivating cancer.. so I don't mind people who aren't tanned : ) and I haven't seen your legs.. but you definately look like a swimmer! I can imagine you at the start of a race ready to dive in and win!

coffee.. I'm down to 2 or 3 cups a day for years now.. but really need those!

oh.. and nice gmap [img]smile.gif[/img] isn't there an option to show the elevation as a graph below? that would be cool too.

[TrainingGirl]

Good luck preparing for your tri Og. You are really looking great in your pics [img]smile.gif[/img]

[Ogedei]

Thanks for the kind words.

I don't see a way to get an elevation graph, but on google earth it says the place I live is as about 3606ft and the end of the trip is about 3766ft.

I'm far from being a swimmer. yet anyhow. [img]smile.gif[/img]

Og.

[Marykaa]

on the left of your picture..

turn on calorie counter
Elevation : off small large
complete there and back route..


I never saw it 'til last week when I was showing the site to a friends cycliste daughter..

[Ogedei]

Huh, cool. Learn something new everyday I guess!

I would say my initial numbers of 3000ft are on crack, 1101 would be the initial start elevation. and the end elevation is around 1153

I added the elevation graph either way though!

Thanks Marykaa!

[Marykaa]

Glad to help the little I can [img]smile.gif[/img]

[Ogedei]

Wednesday: January 11, 2006

Swimming

Warm-up:
4 x25m

Workout:
500m, 10 x50m: 14.01:30
(Watch only remebers last 8 lengths)
Lap 1: n/r
Lap 2: n/r
Lap 3: 1.22:06
Lap 4: 1.24:73
Lap 5: 1.31:31
Lap 6: 1.22:08
Lap 7: 1.27:85
Lap 8: 1.22:10
Lap 9: 1.21:72
Lap 10: 1.35:85

Cool down:
4x 25m

[Ogedei]

Thursday: January 12, 2006

Still lacking a training program for resistance training. I am hoping that Shannon got me "The New Rules of Lifting". She has informed he she has 2 oustanding xmas gifts for me. Both are books I asked for. One is in, and it is the one she knew would be late so cross your fingers for me. If it's not I may go buy it this weekend.

I did however go to practice and swing a stick around for a bit.

So in an attempt to quantify practice....

# of people fought: 5
Avg length of sparring: 10 minutes?
Avg Intensity on a scale of 1 to 10: 6.
Total length of practice: 2 1/2 hours.

So so, but it was my first practice back in like 3 months.

Og.

[Ogedei]

Friday: January 13, 2006

Swimming:

warm-up:
6x 25m.

Workout:
I failed to count so this is largely an estimate.
6-7 x50m @ aprox 1.05:00.
Form sucked on most of these. I re-focused for the last couple of sets and things felt alot smoother.

cool down
2x x25m

Og.