Return to Normal

In continuing a return to something like normal training today heralded some strength training

Tuesday 

Warm Up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Squats
60kg – 2 x 10

Box Squats
90kg – 3×5
100kg – 2×5

Single Leg Deadlift
30kg KB – 4 x 8

Russian Twists
20kg  – 3 x 20Chin ups
BW – 5 x 5

Speed Bench Press
70kg  – 8 x 3

45 degree back extension
3 x 15 with 10kg plate

DB Seated Powercleans
10kg – 5 x 12
5kg – 2 x 12

This will be the last proper workout for a few days due to seasonal commitments and the weather slowing everything down.  The plan is to clear Christmas and go through a complete testing protocol and put the hammer down for three good months..

The Erg Floats again !!

Having been a little under the weather for the past few weeks my lungs finally felt ready to stretched out a little.  The row of choice as per programme was a 10x300m with 60 sec rest intervals.  Then a deserved 5 minute break and repeat once more.

Last week I tried this and my body said no in only managing to complete the 1st 3000m in a lowly 9:45 ish, today was a much improved effort on all counts.

Monday

• 1st Set – 10 x 300m @60sec
• Total Time : 9:22.6
• Pace /500m : 1:33.7
• SR 32
• Drag 130

5 minute rest

• 2nd Set – 10 x 300m @60sec
• Total Time : 9:24.6
• Pace /500m : 1:33.9
• SR 32
• Drag 130

I am pleased with this as a nice back to back session.  The last 4 of the second set had me holding on but to be expected when I look at my lack of erg work over the past 3weeks.

Nice stretch down afterwards and protein into the system.  Strength session tomorrow

 

Fresh Start

As the year comes to an end its time to start focusing on challenges to set myself in 2011.  So if nothing but to keep tabs on myself I am going to set down some markers that I want to surpass in 2011.  The targets for now are in no particular order and some will be added later when I complete as full set of testing.

Strength Targets

To be determined after testing to include skinfold and weight check

Erg Targets for 2011

• 100m – Sub 15sec
• 500m – Sub 1:19
• 2km – Sub 6:25
• 5km – TBC
• Actually do some racing against real people