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Monday, 22 October 2012

Another week

Well, no training since Saturday, feeling under the weather, below par. Not entirely sure what the problem is, I'm not tired or overtrained or fatigued, just feel unwell. So had a couple of days rest and will get back on it tomorrow, Tuesday. Should be ok for Sunday's Swashbuckler duathlon, although not entered it yet. Good night's sleep will fix that hopefully and I'll sign up tomorrow, ready for action come Sunday. 

Thursday, 18 October 2012

Last 5 days

Training for Swashbuckler continues, making steady progress. 

Sunday - 1 hour bike into 25 minute run
Monday - 35 minute run and 1hr Forest Fit
Tuesday - 1 hour 20 bike 
Wednesday - Turbo, 35 minutes. Hard! 
Thursday - 3.7k run, 20 min turbo, 3k run

Strength workout tomorrow. Friday
Saturday - Forest Fit and easy ride/rollers
Sunday - 1 hour run or 2 hour bike

Monday, 15 October 2012

Training latest

Friday - turbo for an hour.

Saturday - a tough Forest Fit session, lots of hill running and lifting big heavy logs. 

Sunday - 20 mile bike and a 6k run off it, ran 20' 10" for first 5k, steady. 

Monday - 30 minutes steady paced run at 6' 30"/mile pace. Forest Fit evening session.

Friday, 12 October 2012

Home made protein shake

Had a go at making my own shake, which I've been tinkering with over the last few weeks. 

2 eggs, 1 pint full fat milk, 2 big tablespoons peanut butter, 1 teaspoon of Nesquik choc powder. 
Mix it up good and proper. Very tasty.

I also make my own energy bars/flapjack
Butter, sugar, honey, raisins, mixed seed, peanut butter, oats. melt butter, sugar and honey and then add all the other stuff, mix it up, then on a baking tray in the oven for 10 minutes.Yummy! 

Thursday, 11 October 2012

Heavy set

Simple heavy set today, nothing else. 

Deadlift - warm up with 80kg, 10 reps, then 3, 2, 1. 120, 130, 140kg. New PB. 60-90secs rest between lifts

Bench Press - warm up with 8 x 60kg, then 3, 2, 1. 70, 75. 82.5kg. New PB. 60-90secs rest between lifts

Squat - warm up with 8 x 80kg, then 3, 2, 1. 110, 120, 125kg. 60-90secs rest between lifts

Very different from my normal workouts, but a great test for me to see how far I've come over the last 6 weeks. Getting much stronger, and leaner!! Happy Days! 

Total weight added for 3 lifts - 140, 82.5, 125 = 347.5kg
Test again in 4 weeks. 

Monday, 8 October 2012


Session today - combination of turbo and run. Short and sharp(ish!).

5 minutes easy pedalling
2k run - 8 minutes
10 minutes turbo
2k run - 8 minutes
10 minutes turbo
2k run - 9 minutes

Legs tiring a bit towards the end, my first bike/run session since June/July. In fact my legs felt rubbish throughout! But good to mix it up and shock my body into getting prepared for Swashbuckler duathlon on 28th October. 


So, very relaxed weekend, only one session of Forest Fit and then a 2 x 4 min Tabata session involving power cleans and inverted rows on rings, 8 sets of 20 secs on, 10 secs off, done twice with 3 mins rest inbetween. Great HIIT set. 

So strength definitely improving. 
Now at 5 x 5 deadlift 120kg, which for me is a big increase. 
Bench at 5 x 5 60kg.
Squat 5 x 5 90kg.

I have been working the deadlift more, and more power and hang cleans. So when I'm fresher I will add more squats with weight into my sessions. Working on technique for the olympic lifts, and still hitting the olympic rings, working on building up to a muscle up! 

Swashbuckler duathlon at the end of the month, so now I have 2 weeks of biking and running, short quality sessions, get some speed up and get my aerobic system firing. Should be interesting to see how I do as I have completely changed my approach and I've not done any 'endurance training' for weeks. Feel fresh and strong, and definitely loads leaner as I have cut right back on carbs, so will see what happens.

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