Braak!
Lock up your hindbrain, it's Andy's Bucket-o-Memes

Current programme: Winter base: build up swim distance to 2k, runs to 10k, do one long ride a week and introduce olympic weightlifting in a light, explosive way to get some plyometric power.

Best Times:
  • Half-marathon 2:12.
  • 10k run 59:00
  • 10 mile bike time trial 27:47.
  • 400m swim 9:13
Best Lifts:
  • Squat 140kg (308lb)
  • Deadlift 170kg (374lb).
Triathlons:
  • May 2006: Wellington Novice (200m swim / 13k bike / 3k run). Popped my cherry and did it on a fixed-wheel bike to boot. Swim: 6:26; Bike: 34:52; Run 14:47. Total: 56:05.
  • June 2006: Burnham Tri - 1:32:56 - 15:00 swim; 42:30 bike; 35:26 run.
  • June 2006: Bude - My first OW event. Swim: 00:26:30, Bike: [/i] 00:38:47, Run: 00:31:21; Total: 01:36:38
  • September 2006: Cotswold - 40th in age group G (35-40) out of 53. Swim 09:12, Bike 38:32; Run 23:19; Overall 01:11:04

Training Diary

Use this link to directly, permanently reference this blog entry March 31, 2003 -
Weekly mileage: 92.5. The van was in for its MOT :)

Use this link to directly, permanently reference this blog entry March 23, 2003 -

Spring Equinox, and time for my quarterly appraisal. This has been a quiet but fairly steady quarter. I've got more into the habit of training at lunchtimes, which suits me very nicely, but it has been hard making the time: I need to be stricter. Cycling mileage has been disappointing, though with the weather getting nicer and the clocks going forward, I hope to up that. I have about 20lbs of winter weight to shift (not all fat, I hope!).

So what's the plan? More lunchtime training - I want that to be the norm rather than the exception. More of the very salubrious bike-in-train-home, which makes for a nice twenty miles of a day without making it a chore in the evenings. And maybe turn that railway sleeper into a bench!

Use this link to directly, permanently reference this blog entry -

Still suffering from those squats. Weekly mileage, just 32.1.

Use this link to directly, permanently reference this blog entry March 21, 2003 -

Squats. Memo to self: do not, EVER, do squats again without warming up. Crampy argh.

  • Squat 70kg x12, 85kg x10, 100kg x6. Plug for more in those final reps.
  • Calf raise 220kg x17, 270kg x17, 320kg x17. Go for eighteen, you loon.
  • Incline crunch 15, 7, 4. Too much leg cramp to do these cleanly.

    Use this link to directly, permanently reference this blog entry March 17, 2003 -

    Weekly mileage: just 24 miles this week.

    Use this link to directly, permanently reference this blog entry March 16, 2003 -

    Home session:

  • Hang clean 15kg x10, 25kg x9, x9. Improvement over last time; target 10.
  • Hammer curl 10kg x8, x9, x9.
  • #1 Gripper 4 partial (1 left closure), 4 partial (1 left closure).
  • Bench dip x15, x15, x15.
  • Lateral raise 10kg x10, x7, x4.

    Use this link to directly, permanently reference this blog entry March 12, 2003 -

    Not been in the gym for ages and blimey, it showed. Bench day, and my triceps got so wasted that I only did:

  • Bench press 20kg x10, 25kg x10, 30kg x5 and got stuck. Aiee.
  • Incline bench press 12.5kg x8, 5, 4.
  • Hang clean 10kg x5, 7.5kg x6, 4.

    Use this link to directly, permanently reference this blog entry March 10, 2003 -

    Weekly mileage 39.7.

    Use this link to directly, permanently reference this blog entry March 03, 2003 -

    Weekly mileage 82.4. Meant to be doing bench today but it's fucking grim outside!


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