Training Log Archive: fabioandy

Indoor as missed the morning ride

Strong Strong swell and waves this morning. Actually almost felt sea sick during the training because of the ocean. Got there in the end though. Still the slowest swimmer in the pack. Not by much though. Feel fine and fast in the pool but am always getting killed in the ocean. Maybe my technic goes out the window in the ocean. Something to work on thats for sure.

Turning and sighting practise around bouys and the marker. Was actually a fun session despite the large ocean.

Just the circuit. Feeling tired today. Exhausted is a better word actually. So didnt commute for that reason.

Long easy before work. Had a sundowner for first LNG after work so couldnt run with the group.

Felt ok for the run though - right calf got sore about 40 min in a about 50min left shin (mid) started to get sore.

Not sure what I am supposed to do at the moment. Nothing too bad, just present. A light touch afterwards confirmed soreness so iced afterwards and voltarn too. Will just wait and see what happens with it. Strengthening programme should be helping - just need to watch the load prior to that I think.

Rabbit.

Warm up and Warm down on the esplande.

Then One rider from our pack would head off (down to Christs from Nedlands or the reverse) and the rest of the pack (3 of us) would hunt them down. Pain central. It was so tiring.

Didnt get caught thought which was a plus - thought I might have. Did this 4 times. Was in pain central. So good though.

Easy

150 x 10 with 150 recovery. Set it up on my Garmin at 200m then it got shifted to 150m and can't be bothered to extract my splits for each.

was good though. Should have gone out stronger for the first half though. Save my self a little bit I think through pacing with others who did a similar time trial speed as me. Realising that this isnt the best bench mark anymore and I can go out slightly faster than them I think. Maybe.

Shins abit sore on the warm down lap. Need to watch.

easy

Morning swim down at cott. Went from north cott surf club down to grant street beach with the swell then turned around and swam to cott. Was tough going into the swell but was a good workout.

Left shoulder was really struggling towards the end which wasnt ideal. Was hopefully for a longer more powerful swim.

Went out on the ski again - was calm at the beach so sadly that meant it was windy at the river.

Pretty sore from gym yesterday and the swim this morning but felt good.

Came out of the boat once and felt like I had it all under a lot more control than last week. Exciting times. Hopefully it will continue to be grand on the water so I can keep up the routine.

Josh might be able to help out next weekend (hopefully) which will be good - even just to get the foot pedal at a better distance which will be useful.

Mountain bike up at the Camel Farm. Felt alot better than I did last week which was good.

Got into my rythmn alot more and was out of the saddle which helped alot. Better confidence than the week before so hopefully I will be ok come the adventure race thing next month!

5 min warm up with Guy on the rowing machine.

3 x 8 lunges: 5sec down 5 sec hold. Each leg.
3 x 8 fitball hamstring curl (hips, shoulders and legs in line) with 5 sec release
3 x 5 SL wall squat with one leg raised on the wall (sideways) 5 sec down 5 sec hold.
3 x 8 calf raises with 20 kg weight

With my workout down for the lower body I joined in with Guy for his (he wanted to be spotted so I joined in for the whole thing)
1) 4 x 6 reps heavy weight (not sure what it was) on bench superset with 10 dips feet up.
2) 3 x 10 flys - 3.4kg each arm SS 3 x 10 tricep pull down 5.9kg
3) 3 x 8 dips with BW on the bar things (I needed an elastic band and Guys help) then 10 pushups.

Hard workout for the upper body - not used to it. Definatley weak in the Chest and Tris. Grand fun though. Will see if Guy needs a spotter again to get another weight workout like this!