Kings Highway

Workout for 080702:

I came home late from a 14-hr work day, the weather was fantastic, and I had some errands around town, so got on the bike and took off. After finishing the errands I had about 10kgs of misc stuff in my backpack, so decided to go the long way home. Ended up with an 18Km ride with some fairly heavy climbs. I can walk today though

One of these days I’ll get to doing some real training

Boring stats for future reference

Route: hmm, let's call it 8 
Trip: 18.13K
Time: 52:51m
Avg. Speed 20.58km/h
Max Speed: 39.5km/h

Yes Ma’am!

So, not daring to challenge the powers that be, I got off my back side and put in the work again tonight. I’ve decided to go for a Crossfit-ish approach in that I will do the Wods, adapted to my level and available equipment. This means most barbell stuff will be replaced with dumbbells, etc. I will stay four days behind, to give me some flexibility, and some time to figure out subs and adaptions. I am aware that this makes it not-crossfit, but nuts to that, I’m doing something.

So, today – 4 days is 080623, Run 5K. I absolutely abhor running anything more than 400m, so I’ll sub either cycling or rowing for these ones. Tonight was a nice warm night, so cycling appealed the most. Did a different route tonight than usual, a slight elevation for the first 5K’s then turn around and roll back down. Pushed it a bit uphill, but felt both the ankle and the dodgy knee, so took it easy on the way back. 10Ks altogether in 28:38.

So tomorrow is Snatch 1-1-1-1-1-1-1. Will do dumbbell snatches and concentrate mainly on proper form. Haven’t done DB snatches in ages, so need the practice. Have also secured a suitable length of pvc pipe to practice similar barbell moves.

Boring stats for future reference

Route: 4
Trip: 10.03K
Time: 28:38m
Avg. Speed 21.02km/h
Max Speed: 49.45km/h

080620

Another day, another bike ride. Decided to push myself a bit, and chose a slightly different route. Traded in the first flat, paved K-and-a-half for 600m steep uphill gravel road. The final hill steep enough that I almost need to get off the bike. This route goes on to join up with the route from wednesday, so I got to pass the pullup-bars again. Did another 5×1 followed by 20 body rows alternating grip every five.

Plan for tomorrow: It’s saturday, and a lot of family stuff going on, but intending to squeeze in some training time after kid #3 falls asleep. Planning to do either Simplefit Day 1 or Tabata squats/pushups, probably going with Simplefit.

In reference to Katie’s post on ice cream and diets, here’s the source of my quote: Be moderate in everything, including moderation.

Boring stats for future reference

Route: 1b
Trip: 7.63K
Time: 25:40m
Avg. Speed 17.87km/h
Max Speed: 54.00km/h - wooh I broke at least two speed limits...

Woohoo, here goes

So I’m off to a start. The thunderstorm wasn’t quite so bad, and hardly qualifies for the name.

I went off on my sturdy bike, mostly looking for a bit of fresh air, and a light start. I picked one of my usual routes, fairly flat and only somewhat off-road. All-in-all just about 9K and a nice ride. My big surprise came about halfway though, as I passed a small lake that I’ve passed hundreds of times before. Somebody put up….

… pull-up bars! Fantastic! I could have used one more height, but it’ll do. The lower ones work well for body rows too.

So I decided to test my chin-up numbers. Yeck! One? One single chin-up. There’s work to be done. Did 5×1 just to spite myself, then 3×5 body rows on the low bar, before I continued my ride. I think this could be a regular stop on my rides.

So, feeling pretty good about myself tonight.

Boring stats for future reference

Route: 1
Trip: 8.83K
Time: 26:44
Avg. Speed 19.84
Max Speed: 38.11