Kev's "Triathletes last 3x as long" log

[rgv]

id find riding 30 some miles rough too regardless of the situation. Puts you really close though for your biking goal for the month right? only another 40 to go or so which is awesome .

[Kevin Littler]

Yeah, should get there rgv, but to make sure I rode to work this morning - in the rain. Living on the edge of a desert we don't get much rain - either it doesn't rain for months or it pours down. Not that I mind working out in the rain, it's the extra maintenance on the bike that I hate (especially cleaning the chain/cogs).

April 26
am session
Bike 14.1km, 33:18

[Kevin Littler]

April 26

PM Workout

Bike 18.1km (11.2mi)
40:31

Cumulative Totals
Bike: 222/250mi (88.8%)
Run: 95.5/112mi (85.3%)

[Kevin Littler]

April 27

NROL FLIIA.6

Last FLA workout

Warm-up: usual dynamic warm-up movements.

Superset 1 30 secs rest
Front Squats 3x8 (37kg) Went back to the front squat due to the difficulty getting the weight up to my shoulders for the back squat.
Wide grip seated row 3x8 (6 plates)

Superset 2 30 sec rest
Supine hip ext w/leg curl on SB 3x8 (7kg DB held at hips)
Push Press 3x8 (40kg)

Superset 3 30 sec rest
Dynamic lunge 3x8 (42kg) Happy with progress with lunges. Not just with the increased weight, but how they feel.
UBRT 3x8


Just one more ride, 3 more runs, and one more lifting session for the month and my goals are done and dusted.

[Kevin Littler]

April 28

Added up my totals for cycling last night, and realised I miscalulated by 20km (I need to do 20km more, not less).

AM Workout
Bike
51.3km (31.9mi)
1:48:22
Really happy with the time, since it rained for at least an hour of the ride, and had to deal with gusts of wind up to 48km/h.

Still 14km to go, so I think I'll ride out to the running club for today's race.

[Kevin Littler]

April 28

PM Workout

1. Rode to running club. 14km (8.7mi) 35:33
2. Warm-up run (only enough time for 400m!)
3. Run 6km (3.7mi) cross-country race. 26:08 Total distance = 4.0mi.
4. Rode home: 4.5km (2.8mi) 10:07

Cumulative total:
Bike: 404.7km (251.5mi). Goal accomplished.
Run: 159.9km (99.4mi). 20.1km to go, and 25km scheduled for tomorrow.

[Kevin Littler]

April 29

Run
24.8km (15.4mi)
2:10:22

Pretty happy with this today. Ave HR was 147 compared with 146 last week, in much windier conditions, sore quads and hams, yet nearly 4 mins quicker.

Haven't really put in a lot of intensity in my runs, so the consistency must finally be working.

I still think that my goal of 96mins at the half marathon in 3 weeks is out of reach, but sub-1:40 is do-able.

Today's workout was my last contribution to either the cycling or running April Challenge. Final results:
Bike - Goal 400km. Achieved: 404.7km
Run - Goal 180km. Achieved 184.5km

My other goal was to finish NROL Fat Loss II. I have my final workout tomorrow night of this. If this comes to fruition, then it has been a good month with all training goals completed.

[Kevin Littler]

April 30

NROL FLIIB.6

Superset 1 30 secs rest
Deadlift 3x8 (60kg)
T-Pushup 3x8 (5kg DBs)

Superset 2 30 sec rest
BSS w/overhead press 3x8 (12kg DBs)
Chinups 3x8 Still assisted, but only for the concentric portion.

Superset 2 30 sec rest
RDL w/bent row 3x8 (40kg)
Lower Body Russian Twist 3x8


Summary of April 2007
Good month, with all my training goals achieved:
Cycling: 404km (goal 400km)
Running: 184.5km (goal 180km)
Lifting: Complete NROL FLII - done today.

[Kevin Littler]

Goals for May 2007

Even though I achieved my training goals in APril, I didn't drop the weight I wanted. I am hovering around 69-70kg, and would like to be about 64kg. However, a pair of jeans that last September were tight around the waist and loose around the arse have swapped proportions. Since the butt also feels harder I think this is a good thing. I think it is from learning to Deadlift, as well as lunges and getting back to the bike. So although my weight is fairly static, I'm pretty sure my composition is going in the right direction. I have decided that after a few weeks of anally measuring everything I eat (a strategy that has worked successfully previously) without more obvious changes I will just focus on a few simple changes and have faith that it will work in the long term (ie 3-4 months). Those changes: no alcohol (...my name is Kevin, and it's been more than 2 weeks since my last drink), smaller meal sizes, and less chocloate. These are more manageable in the long term for me.

Training Goals:
Major goal: to return to half marathon racing, 20th May.
Secondary goal: Sub 1:40 at the half. 1:36 would be nice, but 1:40 is more realistic.

Now that I have finished FLII, I plan to move onto HTI. I will be having a few days away from lifting now, and a week off before the half marathon, and a few days off after. Hence I won't resume NROL until about May 25th. This leaves 4 workouts beforehand I need to get done. I have decided to do an EDT-inspired program, although I obviously won't be tracking the escalating density that usually occurs. However, the method will encorage me to do a lot of volume in a short time, in order to increase my work capacity for the HM. Besides, EDT looks like fun, from a masochistic point of view.

[UpNorth]

Good work Kevin. You can't have your jeans looser at the waist and not have lost some fat.

HT1 is a lot of fun. You'll be using heavier weights and working on more of an upper/lower body split than the FL phases. Plus there is nothing like doing squats, deadlifts, bulgarian split squats and step-ups all in the same workout!

[Kevin Littler]

Won't be posting for a while guys. Had some pretty dreadful news this week. On the weekend, my 29 year old sister took her own life. She had been suffering from depression for a long time, and really struggled with life in general. Despite our best efforts we were unable to help her. As expected, it is a pretty difficult time for me and my family.

[twinsavsvikingsfan]

My God, Kevin. I'm so sorry to hear this. My thoughts and prayers go out to you and your family. Hang in there, buddy.

[UpNorth]

Thats truly awful Kevin. My heart goes out to you and your family.

[finboy]

I'm so sorry to hear this news Kevin. My best to you and your family.
-Scott

[MissDee]

So sorry, Kevin. Blessings you you and your family.

[GG300]

Kevin I am truly sorry about your loss. I will keep you and your family in my thoughts and prayers.

[BamaDave]

Kevin, I am very sorry about the loss of your sister. Best to you and your family - you will definitely be in my thoughts.

[kmwest]

That's terrible Kevin. Just know we're here for you... there have been several people on the JPF board who have been affected by suicide. Again, I'm sorry to hear that.