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 December 22, 2007 -
Morning run. 7km, 45:00, TE 3.9, AHR 155, MHR 175, mostly zone 3, 670 kcal.

Use this link to directly, permanently reference this blog entry December 21, 2007 -

Weights:
  • Clean & Jerk 30kg x 12, 12, 12!
  • Dumbbell press on ball 14.5kg x 10, 10, 10!
  • Hyperextensions on ball 3x15.
  • Gripper 10/10, 10/10, 10/6.
  • Barbell row 30kg x 11, 11, 11.
  • Ball crunch 3x17!
  • Dumbbell curl 12kg x 10, 10, 7.
  • Plank 30sec x4.
  • Powerball max 11491rpm.
TE 2.3; AHR 135; MHR 166, 650 kcal.

Use this link to directly, permanently reference this blog entry December 18, 2007 -

Fixie commute, 10 miles each way. TE 3.1 in, 3.5 back.

Use this link to directly, permanently reference this blog entry December 16, 2007 -

Weights! Yay!

Use this link to directly, permanently reference this blog entry December 15, 2007 -

Run: 3.5k in the dark :)

Use this link to directly, permanently reference this blog entry December 04, 2007 -

Archery, pretty good but sproinged my left shoulderblade.

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

Dawn swim: drills with a pull buoy and strange bearish writhing.

Use this link to directly, permanently reference this blog entry December 03, 2007 -

Short run: 19:30, TE 3.1, AHR 153, MHR 171, 3.1km.


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