Andy's Training Diary

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

September 30, 2004 -

Chest, triceps and shoulders today. I need to revise this, it's not hitting my shoulders properly and my poor tripes are getting exhausted early. I also want to do something about the ab work, maybe more variants?

Warm up on the rower, #7, 1km.

Dips, #14x10, #13x7, x4. Improvement :)

Hang clean and press, olympic bar, 20kg x6, x4, x4.

Smith bench press, 30kg x10, 40kg x6, 45kg x3. Improvement :)

Crunch 22x3.

September 28, 2004 -

No warmups of machine work today, that room was booked. So just some simple trolling, once I overcame the panic attack I experienced on the threshold. Thanks, Thor :)

Good morning 40kg x10, 50kg x10, 55kg x6.

Deadlift 80kg x5, 100kg x3, 110kg x2, 120kg x1.

Preacher EZ Curl 15kg x8, x7, x7.

Improvement all round, yay! And all barbell work with the standard Olympic bar. Good, if short and simple: I'd have added a row, but I forgot until after the deadlifts had mullered my back.

September 06, 2004 -

A pleasant thirty miler yesterday, around the edge of Dartmoor to Bovey Tracey. Some challenging hills - and some challenging heat! Still, I now know that it's bikeable to get to Hay Tor and its environs. And my legs, as usual, ache...

September 01, 2004 -

In on the fix today. Dear Fat Uncle Bob, my left tricep is killing me. DOMS that aches like a minor strain, which made honking up the hills an ouchy experience. Still, all part of life's rich tapestry!

Got to the end and not found the entry you're looking for? Check the archive for older stuff. This blog started on May 1st 2002, so don't expect to find anything before then.