Braak!
Lock up your hindbrain, it's Andy's Bucket-o-Memes

Training Diary

Use this link to directly, permanently reference this blog entry March 27, 2008 -
Bike commute on the road bike. Not ridden for a few weeks (run prep) and it really felt weak. Good to get out, though. 20 miles, no great pace.

Use this link to directly, permanently reference this blog entry March 25, 2008 -

Morning swim, 18 minutes, focusing on body line and pushing the buoy.

Use this link to directly, permanently reference this blog entry February 26, 2008 -

Nice 23 miles on Meatloaf, TE 3.2, new max HR of 189!

Use this link to directly, permanently reference this blog entry February 25, 2008 -

Short good swim: 4-beat kick.

Use this link to directly, permanently reference this blog entry February 03, 2008 -

40 miles fixie, TE 3.1, AHR 135, MHR 171.

Use this link to directly, permanently reference this blog entry January 22, 2008 -

Reference weigh-in: 96.0kg, 18.8% bodyfat.

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Bike in, 10 miles hard, TE 3.7.
Bike home, 10 miles hard, TE 3.7.
Archery, stiff!

Use this link to directly, permanently reference this blog entry January 19, 2008 -

Footling around town on the bike, 5 miles, recovery-level.

Use this link to directly, permanently reference this blog entry January 17, 2008 -

Fixie commute in, 10 miles, TE 2.8.
Fixie commute home, 10 miles, TE 3.0.

Use this link to directly, permanently reference this blog entry January 14, 2008 -

Weekly weigh-in: 95.8kg, 18.7% bodyfat.

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Steady run in the rain: 4.25km, 6:32/km, AHR 156 MHR 170, TE 3.2, 489 kcal.

Use this link to directly, permanently reference this blog entry January 11, 2008 -

  • Clean & Jerk 30kg x 13, 13, 13 progress, hard.
  • Dumbbell benchpress 14,5kg x 12, 12, 12 progress.
  • Ball hyperextensions 3 x 16.
  • Gripper 11/11, 11/4. 11/7 progress.
  • Barbell row 30kg x 13, 13, 13 progress, hard.
  • Ball crunch 3 x 20 progress.
  • Dumbbell curl 12kg x 10, 10, 7/4.
  • Plank 30s x 4.
  • Powerball 10722 rpm.

Use this link to directly, permanently reference this blog entry January 09, 2008 -

Easy short recovery run to blast out the lurgy: 3.25km, 6:36km, AHR 137, MHR 159, TE 2.1, 216kcal.

Use this link to directly, permanently reference this blog entry January 07, 2008 -

Weekly weigh-in: 95.6kg (belly full of garlic bread from last night!); bodyfat 17.8% (yay!).

Use this link to directly, permanently reference this blog entry January 06, 2008 -

Run: 6km (deathtree) in 40:11, average speed 6:41/km, wheezy (forgot puffer), TE 3.4, MHR 173, AHR 147, 537cal.

Use this link to directly, permanently reference this blog entry January 05, 2008 -

Weights: Clean & Jerk 30x12,12,12;
DB Press 14.5x11,11,11 (improved);
Hypers 3x16;
Grip 10/10,10/10,10/7;
Row 30x12,12,12;
Crunch 3x18;
Curl 12x10,10,9.

Use this link to directly, permanently reference this blog entry January 04, 2008 -

Swim: Easy 30 minute morning session.

Use this link to directly, permanently reference this blog entry January 02, 2008 -

Bike, fixie commute 2x10 miles, easy.

Use this link to directly, permanently reference this blog entry January 01, 2008 -

Run, 4km, 25:54, 6:24/km, TE 3.2, steady.

Use this link to directly, permanently reference this blog entry -

Surfing, Wooly, 90 mins, nice.

Use this link to directly, permanently reference this blog entry December 22, 2007 -

Morning run. 7km, 45:00, TE 3.9, AHR 155, MHR 175, mostly zone 3, 670 kcal.

Use this link to directly, permanently reference this blog entry December 21, 2007 -

Weights:
  • Clean & Jerk 30kg x 12, 12, 12!
  • Dumbbell press on ball 14.5kg x 10, 10, 10!
  • Hyperextensions on ball 3x15.
  • Gripper 10/10, 10/10, 10/6.
  • Barbell row 30kg x 11, 11, 11.
  • Ball crunch 3x17!
  • Dumbbell curl 12kg x 10, 10, 7.
  • Plank 30sec x4.
  • Powerball max 11491rpm.
TE 2.3; AHR 135; MHR 166, 650 kcal.

Use this link to directly, permanently reference this blog entry December 18, 2007 -

Fixie commute, 10 miles each way. TE 3.1 in, 3.5 back.

Use this link to directly, permanently reference this blog entry December 16, 2007 -

Weights! Yay!

Use this link to directly, permanently reference this blog entry December 15, 2007 -

Run: 3.5k in the dark :)

Use this link to directly, permanently reference this blog entry December 04, 2007 -

Archery, pretty good but sproinged my left shoulderblade.

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Dawn swim: drills with a pull buoy and strange bearish writhing.

Use this link to directly, permanently reference this blog entry December 03, 2007 -

Short run: 19:30, TE 3.1, AHR 153, MHR 171, 3.1km.

Use this link to directly, permanently reference this blog entry November 19, 2007 -

Short morning swim, not so great - sore legs and arse from yesterday evening's run.

Use this link to directly, permanently reference this blog entry November 18, 2007 -

Really nice evening run uplifted by the speedchumpery of Dragonforce: 35:40, TE 4.5, AHr 166, MHR 187 (new max!), 614 kcal, mostly over zone 3 (!), 5.5km at average 6:27/km.

Use this link to directly, permanently reference this blog entry November 17, 2007 -

Turbo pyramid session: Warm up for 10 minutes, then +5 BPM for 5 minutes up to a peak 160/165 mini-interval set, then down again for a total 43:00. TE 4.0, AHR 152, MRH 166, 672 kcal, all z3. Might have to tweak those zones.

Use this link to directly, permanently reference this blog entry November 14, 2007 -

9 miles easy pootle to Chuffy & Bags's: TE 2.5, AHR 122, MHR 161, 510 kcal.

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Morning commute on the fixie, 10 miles, TE 3.2, AHR 137, MHR 171, 638 kcal.


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