Start of week 3. I have taken 3 days off in a row, for no real reason. Had another run session today. 4.4km, and kept peaking my HR at 186-188. if I can start to train in that region I may have some chance of increasing my aerobic ability.
This peaking at 186 x2 & 188 x1, happened, that I got so gassed i had to stop running. Also muscle tightness meant i had to stop a lot.
So work on my max HR and DEF increase the stretching. Keep the faith, keep focused. Stop drinking. Now.
Tuesday 15 July 2008
Sunday 6 July 2008
Day 6 - Refocus AM Session
Messed up on Day 4&5, didn't train and messed my diet.
Today:
| Start Time | 06/07/2008 11:25:10 | ||||
| Category | Turbo | ||||
| Distance | Indoor | Ascend | 209.1 meters | Descend | -229.2 meters |
| Total Time | 01:04:38 | Moving | 01:04:38 | Stopped | 00:00:00 |
| Average Speed | 1.9 km/h | Fastest Speed | 10.4 km/h | Slowest Speed | 0.1 km/h |
| Calories | 804 | Average HR | 123 BPM | Max HR | 175 BPM |
Pretty pleased as this was a combination of Turbo cycling, rowing and jogging.
I think that increasing my cardio, while continuing with the x-fit will make my improvements exponential.
Attribution:
Image: 'to Have Peace of Mind...'
http://www.flickr.com/photos/37134982@N00/928743648
http://www.flickr.com/photos/37134982@N00/928743648
Thursday 3 July 2008
Day 3 - AM Training
Skills Practice
Kipping pull-ups
On outdoor bars
18:36min
avg hr: 138
max hr: 172
46 cal
Attribution:
Image: 'Arnold Schwarzenegger & Franco'
www.flickr.com/photos/7682132@N05/511345649
www.flickr.com/photos/7682132@N05/511345649
Wednesday 2 July 2008
Day 2 - PM Training
Warm up - 5 min cycle
Crossfit - Fight Gone Bad
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee
3 rounds of:
Wall-ball (To ceiling)
Sumo deadlift High Pull (20kg)
tuck Jump (Sub)
Push Press (20kg)
Row (Reps)
Results:
Round 1
35, 15, 19, 17, 31 = 117
Round 2
28, 23, 31, 20, 39 = 141
Round 3:
15, 17, 26, 12, 28 = 98
Total score= 356
Total time:
30:22 min
Avg HR: 150bpm
Max HR: 187bpm
Ward down: Bike
This was good. I went very hard into Round 2, and paid for it in round 3. Had to make a Crossfit sweat angel on the floor to recover :)
Crossfit - Fight Gone Bad
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee
3 rounds of:
Wall-ball (To ceiling)
Sumo deadlift High Pull (20kg)
tuck Jump (Sub)
Push Press (20kg)
Row (Reps)
Results:
Round 1
35, 15, 19, 17, 31 = 117
Round 2
28, 23, 31, 20, 39 = 141
Round 3:
15, 17, 26, 12, 28 = 98
Total score= 356
Total time:
30:22 min
Avg HR: 150bpm
Max HR: 187bpm
Ward down: Bike
This was good. I went very hard into Round 2, and paid for it in round 3. Had to make a Crossfit sweat angel on the floor to recover :)
Attribution:
Image: 'Taking On The World'
www.flickr.com/photos/38073239@N00/2404921291
www.flickr.com/photos/38073239@N00/2404921291
Tuesday 1 July 2008
Day 1 - AM workout
Exercise Activity Report
| Start Time | 01/07/2008 09:27:45 | ||||
| Category | Trail | ||||
| Distance | 4.76 kilometers | Ascend | 83.7 meters | Descend | -79.6 meters |
| Total Time | 00:39:06 | Moving | 00:35:27 | Stopped | 00:03:39 |
| Average Pace | 00:08:12 min/km | Fastest Pace | 00:05:13 min/km | Slowest Pace | 06:44:28 min/km |
| Calories | 349 | Average HR | 159 BPM | Max HR | 189 BPM |
| Notes | Farm loop - Had to stop in lap 2 for stretches and rest. Felt hard, first time back running. Now, later on, I have knee pain. | ||||
Day 1 Stats
Here are some Stats I am not too happy about:
Height: 174cm
Weight: 76.9kg
18% Body Fat
Hopefully this will improve over summer. This will be easy to track with my new BF scales. Seem pretty accurate for now!
Height: 174cm
Weight: 76.9kg
18% Body Fat
Hopefully this will improve over summer. This will be easy to track with my new BF scales. Seem pretty accurate for now!
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