Out on the chevin this morning, 3 reps with occasional rests. The start of my new weekly format: hill reps, intervals and a long run at race pace. Achy thighs this evening.
http://connect.garmin.com/activity/179637134
The day stayed damp, so off to Harrogate wall for a proper training session. 3 x 2 frenchies and 3 x 10 leg curls then pyramid from 6a to 7a. Takes on 7a, left the rope up and top roped it next time, except for last time. Random down pyramid due to flapjack stop but completed all climbs.
In summary, lack of stamina especially in evidence on the last clip. Left arm full lock was weak too. But still a solid foundation to work from... bring it on!
Loop round Otley fields, low motivation but steady pace, felt on the strong side. Still feeling blocked sinuses but legs are fresh on the rises :) Stretching afterwards...
Four back-to-back climbing sessions ;) Thursday evening at Citybloc with LMC. Normal bouldering, warmed up on reds and pinks, did most of the greys and fell off a couple of yellows. Almost back to full power but sustained efforts were hard. Tomorrow off climbing... fingers crossed for good weather at the weekend... Peak?
Three sessions back to back: leading at Beacon, one route on Tremadog and a bouldering session at Harrogate. Definitely recovering but not at full oomph yet. Slowly but surely.
Thinking about getting back on the plan next week... ever the optimist ;)
First big bike ride of the campaign and a proper corker. 6h30m in the saddle exploring around the lleyn peninsula, no shortcuts on the way home. Good views from the top of the hill at the end. Sore and achey at the end but stayed low in effort all the way round, apart from the hills. No GPS or HR due to low battery to start. Need to buy something for speed and cadence. Note, 5h of music equals 60>50% drop on battery.
All in all, not the sort of workout to go out and repeat the day after. Roll on 100 miles... and climbing tomorrow... :)
19 weeks to Ironman Wales. Still feeling a bit phlegmy but tried a short run in my new inov8 255s. Cold and rainy so went out in full winter kit! Hips forward, shoulders back :) Shoes ok, left achilles feels tight, stretching afterwards.
Mixed session. Started with 1x offsets and frenchies, failure was early - proof of hard work yesterday :) Then some up-down-ups on f6a-f6b followed by some technical stuff. Kinda fizzled out by the end.
Generally still stiff and achey this week, looking forward to Fri, Sat, Sun off as Kat's parents are up for the weekend. Still need to stretch lots and do ONE easy jog.
Restart on Monday with the plan for week two-one again!
Warmup on wall. Then...
3 x (2 frenchies + 10 leg raises)
1 x (2 frenchies + 10 rolls, back vtcl)
2 x (20 pushup + 20 crunches)
40s plank
3 x 3 offset pullups
Failure on 6th pull up of 4th set of frenchies :) Body rolls only to the point of back still being vertical, knees up towards chin.
Leading session with Andy and Nige. Lots of overhanging, lots of onsights on the BRYCS routes. Beasted, several takes on f6c, f7a and f7a+. F6c+s were clean and comparatively comfortable. Reason for failure - poor state of head. No time like the present to fix that: mixed in some falling to the downward side of the pyramid... not great but getting better already.
Good warmup, no pullups & leg raises, good recovery afterwards with milk and chicken. Headgame definitely needs more attention.
Sore finger after putting a staple through it, plus hard day at work, morning run, Sunday bike and Saturday soloing. Pooped! 1 hour easy routes before giving up and going home.
No extras after the warmup, feeling tired today, it's the fourth "arms" day in a row! But I want a day off before the weekend...
Pyramid ok, bunch of onsights thrown into the mix, mostly overhanging. Had to take on all three f7a routes but did all the moves. At least one of those three goes clean if I tried them fresh. Warm down felt very easy from f6b+ downwards.
This week feels like it represented real progress with a big volume of f6a and f6b, completing 3x2 frenchies for the first time and making good progress on leg raises - 3x8 now. 3x10 by the end of next week.
