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.
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
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
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.
Damn... you one skinny dude! (that's a compliment to you now, I hope - if not, looking good; just need to get a tan [img]/images/graemlins/wink.gif[/img] ).
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.
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
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]/images/graemlins/smile.gif[/img] isn't there an option to show the elevation as a graph below? that would be cool too.
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
I haven’t really been keeping this thing up since the forums started going through the changes. I have been waiting for everything to settle out so I didn’t have to repost again.
All this has done is make me lose a fair bit of info I think.
So I am trying to consolidate into one post what I have been up to since Jan 11th.
Weight training had been lacking and really still is.
I started up a New Rules of Lifting plan on the 17th and promptly stopped after seeing the doctor on the 18th.
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*January 11th: Seeing Doc for wrist pain. Diagnosis for DeQuervains, a wrist tendon ailment that grip can effect.
Decided to lay off the lifting until JPs came back up and I could get some advice from the professionals.
During one of the first appearances I managed to hear from Bill Hartman. He told me lifting should be ok provided it didn’t hurt. He also suggested ART.
I think that was around the 14th or 15th?
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*January 12th: Practice
Fought at a decent clip, on a scale of 1 to 10 I think I was maybe around a 6 or 7 for intensity, this was the first practice back in about 3 months for me.
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*January 17th: Weight Training
Squat: 105lb x15x2
Static Lunge: 40s x10, 25s x15
Point elbow out row: 40s x15x2
Pushups: BW x15x2
SwissBall crunch: BW x15x2
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*January 21st: Tournament
Squires tournament. Fight as many people as you can in an hour essentially. Had 25 wins so probably fought about 50 guys given my past performance. I worked pretty hard but I cut up my finger pretty bad, making me miss the pool next week, while I healed a bit.
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*January 24th: Running
Got my new running shoes and started a running program.
5 minute walk warmup
Run 1min, walk 2min: repeat x6
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*January 26th: Fight practice
Fought at a decent level say, 8 out of 10 and then my right shoulder decided it hated me.
*January 26th: Running
5 minute walk warmup
Run 1min, walk 2min: repeat x6
Doc prescribed diclofenac as a cream to apply three times a day to the area. Still pretty early in the treatment and i have lots left and a refill, I think it has gotten marginally better though.
SBR Training Journal
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