training diary

Daily updated training info + stuff #AKtraining

25 January 2017

God I felt tired today this morning, probably due to going heavy on the weights yesterday then going climbing after work. What made matters worse was probably having a huge steak around 9pm, and half Vanessa’s (turns out she’s not keen on meaty meat). This meant I felt like I had a Hobbit in my belly all night.

It was a beautiful dawn walking to the gym, the sky full of colour instead of just black. I’ve become a commuter, in that I see the same people everyday, although I’ve yet to say hello or nod, but I’m not sure what the etiquette is in Ireland?

I added a new exercise to the mix today, one that always sounds easy, but always ends up being really bloody knackering. To do this set the running machine the max incline (15 at my gym), and then just walk as fast as you can for 5km uphill. You can really make this a killer by adding a rucksack, or some wood/weights under the from to increase incline. I did a 27km mountain run this winter and found being able to fast walk uphill and run downhill gave me a pretty good time for a non runner (not sure what it was but I was 30min behind the 2nd fasted woman, which I know as that was Vanessa…something she keeps reminding me!).

The Day's Training

  • Hill Walk (steepest setting / 5kph) 5km
  • Row 5km 21min
  • Low squat 5x10x30kg = 1500kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

I guess I knew today would be a killer day, and god was I tested. After about 1km of fast walking I was really struggling, so being weak as fuck though “Ok make it 2km and you can make up 8km on the rower”. But half way into 2km I set the speed down to 5kph and found a bit more so pressed on, really sweating like a bastard. By the end I was utterly fucked! Worst thing was that it was a slow exercise, so after doing the row - which again had me doubting I could do 20 minutes - it was nearly 10am (cut off time). I’ve noticed that I’m not bending down that well at the moment, sort of like an old man, due to deadlifting and not doing enough stretching. It’s important to know you’re doing these weights to improve mobility and speed, not become a meat head, so I did some fast and springy low squats with very light bar. I like these as they create the grove for heavy weights, plus they’re a great dynamic stretch (I probably said before but the low squat is maybe the number one exercise for people with dodgy knees).

Day's Training

  • Hill Walk (steepest setting / 5kph) 5km
  • Row 5km 21min
  • Low squat 5x10x30kg = 1500kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.