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A bit over 4km this morning. Air temp was 4 when I left my place, but a respectable 6 at the dam. The water felt warm in comparison. :)

 

Edit to add a gym session this afternoon where I concentrate on core & attempted rehab around my knee. I prefer the upper body workout I do alternate to this one, as it's a much more intense session. It's so depressing when you're doing leg extensions, and you look at your HR sitting on 56. :(

Edited by Ex-Hasbeen
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Could someone tell that mofo giant magpie at the end of the M7 cycleway that it is WINTER and he is a bit frickin early. Went for me 3 times

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On ‎14‎/‎07‎/‎2018 at 2:36 PM, BogFrog said:

Could someone tell that mofo giant magpie at the end of the M7 cycleway that it is WINTER and he is a bit frickin early. Went for me 3 times

maybe we need to create an anti-magpie protest 😋

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Friday was Gym and Treadmill session.   Gym - BB DL 3x6-8 (60-70kg), SL Calf Strength 3x10-12 (20-30kg) Split Squats 3x10-12ea (14kg-20kg) done as triple set,  DA SB Chest Press 22kg each, SA DB Bench Row 3x12ea (22kg), Chin Ups 3xMax 8-12reps,  Core Circuit - Roll Out, Palof Press, SL Dead Bug.  Treadmill Session 8x400 with 100m Rest (18-20sec) (1x17.1, 1x18, 6x18.5kmh) 2x800 with 200 rest (38-40sec) at 18.5kmh 

Saturday - 1hr45 run in morning then work then Trainer Ride in arvo 1hr45

Sunday - Approx 100km ride then Looped run off bike (19:10 for 5.6km)

Then went and seen my Mum

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On ‎14‎/‎07‎/‎2018 at 10:17 AM, Ex-Hasbeen said:

A bit over 4km this morning. Air temp was 4 when I left my place, but a respectable 6 at the dam. The water felt warm in comparison. :)

 

Edit to add a gym session this afternoon where I concentrate on core & attempted rehab around my knee. I prefer the upper body workout I do alternate to this one, as it's a much more intense session. It's so depressing when you're doing leg extensions, and you look at your HR sitting on 56. :(

Leg Extensions (why)

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13 minutes ago, Fitness Buddy said:

Leg Extensions (why)

Trying to do something to work on my VMO. They are VERY controlled, only lifting 5kg, and only going from a 10 degree angle to straight. The VMO is firing, but it is half the size of the right, and still shrinking. 

It's one of a few things we are doing for it.

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2.4km easy swim today... focusing on technique... was hoping it was be quicker. Gotta wrangle a mate with a go pro to get a better understanding of my technique I think. 

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On ‎14‎/‎07‎/‎2018 at 2:36 PM, BogFrog said:

Could someone tell that mofo giant magpie at the end of the M7 cycleway that it is WINTER and he is a bit frickin early. Went for me 3 times

Assuming it is the one in Glenwood? Add to the reports on Magpie Alert, word has it with certain councils, the more often it happens the more chance they will look at moving it on. Although they never did do anything about the one near the chicken farm, and it was that one that caused a broken arm, a few rider near misses!

Yesterday - 1 hour on Zwift + 1km run off the bike. Guided cortisone shot in my hip tomorrow, then never running over 10km again. I just do way too much damage.

Edited by MissJess

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5 hours ago, MissJess said:

Assuming it is the one in Glenwood? Add to the reports on Magpie Alert, word has it with certain councils, the more often it happens the more chance they will look at moving it on. Although they never did do anything about the one near the chicken farm, and it was that one that caused a broken arm, a few rider near misses!

Yesterday - 1 hour on Zwift + 1km run off the bike. Guided cortisone shot in my hip tomorrow, then never running over 10km again. I just do way too much damage.

Yes - I reported it on the website - 3 other reports there in the last week. Intersection of old Windsor Road & M7...

Good luck with the injection. No more running over 10?!? 🤯

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Yeah, I seem to damage something (usually my hip) every time I go over 10km. I might address it in the future, but I was not going to promise the doctor no running at all :w00t1:

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I had "X" hrs on the table today.* Body and mind were ****ed. So I did 1/3 of it. 

Better than nothing. 

 

 

*still self coached at this point in time. 16 weeks out I start the MKC program. 😎👌

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On 15/07/2018 at 11:13 AM, Fitness Buddy said:

Friday was Gym and Treadmill session.   Gym - BB DL 3x6-8 (60-70kg), SL Calf Strength 3x10-12 (20-30kg) Split Squats 3x10-12ea (14kg-20kg) done as triple set,  DA SB Chest Press 22kg each, SA DB Bench Row 3x12ea (22kg), Chin Ups 3xMax 8-12reps,  Core Circuit - Roll Out, Palof Press, SL Dead Bug.  Treadmill Session 8x400 with 100m Rest (18-20sec) (1x17.1, 1x18, 6x18.5kmh) 2x800 with 200 rest (38-40sec) at 18.5kmh 

Saturday - 1hr45 run in morning then work then Trainer Ride in arvo 1hr45

Sunday - Approx 100km ride then Looped run off bike (19:10 for 5.6km)

Then went and seen my Mum

That calf strength is impressive FB. I use the two calf push/pull machines at the gym. I can go 25kg with both legs together! SL is 15kg right and on a very good day, 10kg left.:blush:

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I can feel a chest cold comin on.... *

 

*sung to the old "I can feel a XXXX coming on" 

 

Do I panic or dial it way back? 

Everyone at work is coughing badly and not taking sick leave because our pay drops dramatically if we are not at work for any reason. FARK 

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Just now, FFF1077 said:

I can feel a chest cold comin on.... *

 

*sung to the old "I can feel a XXXX coming on" 

 

Do I panic or dial it way back? 

Everyone at work is coughing badly and not taking sick leave because our pay drops dramatically if we are not at work for any reason. FARK 

Dial it way back.

Also, take lots of raw garlic. I don't know whether it works the way most people say, but all those sick f-ckers will stay away from you due to the odour, so you're less likely to pick up anything else.

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On ‎17‎/‎07‎/‎2018 at 4:04 PM, FatPom said:

That calf strength is impressive FB. I use the two calf push/pull machines at the gym. I can go 25kg with both legs together! SL is 15kg right and on a very good day, 10kg left.:blush:

Thanks.  But no biggie

I use the smith machine for calf raises or dumbells.  Key is the tempo needs to be slow and controlled

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3 hours ago, Fitness Buddy said:

Thanks.  But no biggie

I use the smith machine for calf raises or dumbells.  Key is the tempo needs to be slow and controlled

That's what i try to do. I have your '2 secs up, 2 secs down' ringing in my ears every time :)

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On 17/07/2018 at 4:04 PM, FatPom said:

That calf strength is impressive FB. I use the two calf push/pull machines at the gym. I can go 25kg with both legs together! SL is 15kg right and on a very good day, 10kg left.:blush:

FBs weights plus his bodyweight is most likely a weight free calf raise for me. 

Thats why im so slow. And female. And old. 

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1 hour ago, Turts said:

FBs weights plus his bodyweight is most likely a weight free calf raise for me. 

Thats why im so slow. And female. And old. 

Slow schmo Turts. You get it done, that's what counts. :thumbsup:

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Day off yesterday, watching the tour is killing me 😮

Back in the pool today.

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2.1km, then a relaxing hour laid back having my blood pumped out then back in.

 

Is this what it's like to be a professional cyclist?

Edited by Ex-Hasbeen
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10km jog 

Did a km of tempo as my left quad was TIGHT! Hammies were complaining about the change in gait but I just told them to HTFU 😎🤘

 

 

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9 minutes ago, FFF1077 said:

10km jog 

Did a km of tempo as my left quad was TIGHT! Hammies were complaining about the change in gait but I just told them to HTFU 😎🤘

 

 

Hasten slowly grasshopper... 

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16 minutes ago, pieman said:

Hasten slowly grasshopper... 

Che? 

 

Speak English lad 😂

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2 hours ago, FFF1077 said:

10km jog 

Did a km of tempo as my left quad was TIGHT! Hammies were complaining about the change in gait but I just told them to HTFU 😎🤘

 

 

That looks a nice place to go running Sam. Finding those spots makes training that much more enjoyable.

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A hills run & then booked flights to NZ for IM NZ 2019...so better get training for real!

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40min easy run.

10min @ 6m/km

20min @ 5.30m/km

10min @ 5m/km

Legs still work 😎

 

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12 hours ago, Ex-Hasbeen said:

That looks a nice place to go running Sam. Finding those spots makes training that much more enjoyable.

Yeah it's cool. Lots of dogs running around going nuts, makes me smile. 

 

1hr Zwift custom workout. Big gear work. 

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SIS  Zwift Tour de Oz Stage 7

48km

896m climbed

1hr 48

Fark that was challenging after not much riding...

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Nil 

 

Day off 

 

Breakfast with my girl 😊👌

IMG_20180722_065204_760.jpg

Edited by FFF1077
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Friday - Gym and Treadmill - Gym just covered all movement patterns.  Treadmill 5x1km (3:24/3:20/3:18/3:15/3:12 pace) with 40sec rest b/n reps

Saturday - Easy 60min run early start for work so didn't really want to be up 3:30am after finishing at 8pm friday night. Arvo Brick Session 90mins with last 30mins hard (apparently not hard because no PM to record it) then 30min run off bike 

Sunday - 3hr Trainer session with hard run off bike - 2x4km Out and back (13:20 for out/13:57 back) 1min break between.   Arvo swim and deep water   

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1 hour ago, Fitness Buddy said:

Friday - Gym and Treadmill - Gym just covered all movement patterns.  Treadmill 5x1km (3:24/3:20/3:18/3:15/3:12 pace) with 40sec rest b/n reps

Saturday - Easy 60min run early start for work so didn't really want to be up 3:30am after finishing at 8pm friday night. Arvo Brick Session 90mins with last 30mins hard (apparently not hard because no PM to record it) then 30min run off bike 

Sunday - 3hr Trainer session with hard run off bike - 2x4km Out and back (13:20 for out/13:57 back) 1min break between.   Arvo swim and deep water   

That would be enough to kill me off for the weekend, let alone the rest!  nice 👍

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1 hour ago, Fitness Buddy said:

Arvo Brick Session 90mins with last 30mins hard (apparently not hard because no PM to record it) then 30min run off bike 

MEOW! Saucer of milk for FB

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12 minutes ago, FatPom said:

That would be enough to kill me off for the weekend, let alone the rest!  nice 👍

Been work in progress.   I actually run better after doing strength stuff.  It is like all my muscles are ready to go and I have more mobility.  This session I surprised myself after the first 3 I felt good.  Then on last one got to 600m and started to lose it a bit and some self talk (just stay strong for one more minute) I relaxed and finished well.  

Foam roller before and straight after. Get some protein fairly quickly too.  

Todays run off bike though got 20mins in and I started to sound like Lionel Sanders with his grunting.  I wasnt even trying to do it, it was just coming out.  An errr it was hurting from a gut point of view.  Yet legs were still going strong. 

 

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The weekly report

Time to get more serious - a lot can be achieved in three months 

Yesterday we rode up the O'Reiley's climb twice then ran up for 20min and back

The object - to achieve two one hour efforts at 80% of FTP - then a transition run up hill to work on run technique, all together a four and half hour workout 

Conditions - it was fine but cold (for south east Queensland) 1C at the start - a beautiful 23C day by time we had finished

Time to really focus on recovery and refuelling - we have five Hawaii qualifiers but several other athletes training along with the group building strength and fitness for other races 😎

 

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1 minute ago, AP said:

The weekly report

Time to get more serious - a lot can be achieved in three months 

Yesterday we rode up the O'Reiley's climb twice then ran up for 20min and back

The object - to achieve two one hour efforts at 80% of FTP - then a transition run up hill to work on run technique, all together a four and half hour workout 

Conditions - it was fine but cold (for south east Queensland) 1C at the start - a beautiful 23C day by time we had finished

Time to really focus on recovery and refuelling - we have five Hawaii qualifiers but several other athletes training along with the group building strength and fitness for other races 😎

 

Did it even rain bro?

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11 minutes ago, AP said:

The weekly report

Time to get more serious - a lot can be achieved in three months 

Yesterday we rode up the O'Reiley's climb twice then ran up for 20min and back

The object - to achieve two one hour efforts at 80% of FTP - then a transition run up hill to work on run technique, all together a four and half hour workout 

Conditions - it was fine but cold (for south east Queensland) 1C at the start - a beautiful 23C day by time we had finished

Time to really focus on recovery and refuelling - we have five Hawaii qualifiers but several other athletes training along with the group building strength and fitness for other races 😎

 

Focussing on 1 percenters 👍👍

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34 minutes ago, RunBrettRun said:

Did it even rain bro?

no but he did start at 330am :lol:

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It was 1 degree at 7am - it's an hour drive to the start line - for those interested I will leave home on my bike at 4.30 tomorrow 😏

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22 minutes ago, AP said:

It was 1 degree at 7am - it's an hour drive to the start line - for those interested I will leave home on my bike at 4.30 tomorrow 😏

Ill just meet you at the coffee shop.

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1 hour ago, AP said:

It was 1 degree at 7am - it's an hour drive to the start line - for those interested I will leave home on my bike at 4.30 tomorrow 😏

That's only like 2 hours sleep after watching the tour!

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