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 October 27, 2005 -
33 miles commute, slow 'cos of this damn cough.

Use this link to directly, permanently reference this blog entry October 21, 2005 -

30 mile commute.

Use this link to directly, permanently reference this blog entry October 17, 2005 -

34 miles commute. Nice ride.

Use this link to directly, permanently reference this blog entry October 16, 2005 -

6 miles of trailer chores.

Use this link to directly, permanently reference this blog entry October 14, 2005 -

30 mile commute.

Use this link to directly, permanently reference this blog entry October 13, 2005 -

4 miles of fixie fun at lunchtime, then in the evening another go at workout #10. Much better, though form was a bit iffy with this RSI wrist. This time around, I used above-knee catches on the squat rack instead of holding the bar before starting - much better, more explosive and a better idea of getting under the bar.

* Power Snatch above knee: 30kg x3, 35kg x3, 40kg x3, 45kg x2. New max, ugly form. 405
* Power Clean above knee: 40kg x3, 50kg x3, 55kg x1, 50kg x4. I'll stick at 50s for a couple more sessions to get the form better. 525
* Front Squat 50kg x8, 55kg x7, 60kg x4. 1025
* Hyperextensions 3x8. (unweighted)

Total # lifts: 65; total intensity: 1955kg.

Use this link to directly, permanently reference this blog entry October 12, 2005 -

34 miles in the pouring rain. Surprisingly good fun.

Use this link to directly, permanently reference this blog entry October 10, 2005 -

4 miles fixie errands. Meant to run tonight, but felt dreadful.

Use this link to directly, permanently reference this blog entry October 09, 2005 -

A nice little hard, endorphin-heavy hilly loop to work the kinks out of my system. About 10 miles of short sharp hills and descents on the home - Morchard - home loop clockwise. Had to walk one of them. Shaky, twitchy, happy.

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

#10 - Abortive atempt, lost grip strength due to a bout of RSI I'm enjoying right now. So only:

* Power Snatch above knees 30kg x3; 35kg x3; 40kg x3, x3. Improved for reps.
* Power Clean above knees 40kg x3, 50kg x3, 55kg x1 and grip failed.

Total lifts 19, total intensity 660kg. Bah.

Use this link to directly, permanently reference this blog entry October 07, 2005 -

30 mile commute.

Use this link to directly, permanently reference this blog entry October 06, 2005 -

2 mile run, forefoot-striking all the way.

Use this link to directly, permanently reference this blog entry October 03, 2005 -

Back in the weights again. #9, last of the loop. Good form and lifting given that I've been skiving for almost six weeks!

* Power Snatch + Overhead Squat: 20kg x3+2; 30kg x3+2; 35kg x3+2. Maintained.
* Power Clean + Push Jerk: 30kg x3+2; 40kg x3+2; 45kg x2+1; 50kg x2+1. Improved.
* Back Squat, super-deep: 50kg x8; 65kg x8; 75kg x8. Improved for that depth.

Total 55 lifts, 2580kg.

Use this link to directly, permanently reference this blog entry October 02, 2005 -

Ten miles of heavy trailer chores, a good shakedown after getting fixie legs over the weekend.

Use this link to directly, permanently reference this blog entry October 01, 2005 -

7 miles of city stuff.


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