Posted by: stevecaddy on: Monday November 16, 2009
Workout
16.7 km (10 mile) Time Trial
31:12, two seconds slower than my my last 16 km tempo at 90% … interesting!
GPS data (check HR v Speed ;)
Go check out Moody’s blog, it’ll remind you that training isn’t a painful slog. It’s what makes you feel alive.
Food
Large tin of tuna, nectarine, coconut milk
Coffee
Nectarine
Veggie salad w tinned salmon [...]
Posted by: stevecaddy on: Monday November 2, 2009
8:30 AM
Workout
CFE: Long intervals: 2 x 12 min, 2 min recovery
6.23 km / 31.2 km/h
5.78 km / 28.9 hm/h
GPS data
5:00 PM
Warmup
Snatch drills, OHS
Press:
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg
Workout
3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds
= 17:30.7
3:21.0
3:35.3
3:28.7
3:33.0
3:31.2
Notes
Long intervals along the river [...]
Posted by: stevecaddy on: Saturday October 31, 2009
7:00 AM
Tempo
16.7 km @ 90%
MTB on the road: Footscray – Williamstown Beach
31:10
GPS data
Food
Kangaroo, apple, apricot, a few grapes, macadamia nuts
Grilled salmon w a couple of veggies
Coffee
Lots of fruit, three saussage rolls
Big plate of salad, three satay chicken pieces
Roast chicken, salad, carrot, celery tzatziki
Fruit salad, three small date piklets, berries & yoghurt
Coffee
Posted by: stevecaddy on: Saturday October 24, 2009
6:30 AM
Workout
Tempo: 30 min at 85-90% (RPE 16: “Hard – Very hard)
14.25 km
28.5 km/h @ 89 rpm (averages)
GPS data
Notes
I just didn’t seem to have enough go in the legs to keep the heart and lungs working at a rate I could call “very hard”, but it did feel like a constant 90%. Interesting how perception [...]
Posted by: stevecaddy on: Saturday October 17, 2009
Mack’s 20:10
20 seconds on, 10 seconds rest for 8 km (5 miles)
Time: 18:21
Splits etc here.
Notes
That was … painful.
Food
Chicken, almonds, 4 small oranges, 1 kiwi fruit
Coffee
Chicken Caesar salad
Salmon w ginger butter and veggies
One of Fee’s bread & apple mini puddings w orange butterscotch sauce
Chai tea, 1 piece hedgehog
Hot cocoa
Posted by: stevecaddy on: Sunday October 11, 2009
M
Bike (trainer)
Workout
Warm up for 10 min, then:
90 seconds on
90 seconds off
x 6 rounds
Results:
1. 0.84 km
2. 0.84 km
3. 0.83 km
4. 0.83 km
5. 0.81 km
6. 0.83 km
Random extras
3 x 5 Ring dips
1 x 1 DL @ 100 kg
2 x 5 DL @ 70 kg
Food
2 eggs, 2 carrots, 1 cup blueberries
Coffee
Sardines, almonds
Left over chicken stir fry w veggies [...]
Posted by: stevecaddy on: Thursday August 20, 2009
M+
Bike
Workout
4 x 2 miles @ best possible pace.
Don’t slow more than 5sec. Foul = 3:00 isometric squat.
2min recoveries.
Results
1: 8:34
2: 8:41
3: 8:39
4: 8:15
Split details
Notes
Hard to know exactly how to pace early on. It’s easy to look at the notation for these workouts and think they’ll be very quick, and they are compared to a lot of [...]
