I DID IT!!! I finally kept up with the pace-line and made it to the 30 km mark with the peloton. Legs were screaming, lungs were fully exhausted and my heart was pumping… but I managed to stay on. Onwards and upwards!
Time: 0:58:09
Distance: 33.51 km
Average speed: 34.6 km/hr
Maximum speed: 45.4 km/hr
Total climb: 88 m
PM
team soccer training
Another decent session. Skills are a bit rusty, although that is to be expected at this time of the season. Need to improve on my foot speed. Looking forward to a practice game this Saturday against a visiting team
[quote]DSSG wrote:
Nice birdy. It looks like time/speed is coming up pretty nicely. What’s your next goal :)?[/quote]
On my bike my goal is to consistently keep up with the peloton and maybe even get to the point where I ride at the front and control the pace.
More importantly I want to start concentrating on increasing my sprinting speed for soccer, as I have noticed in the past few training sessions I have lost some speed, which used to be one of my major advantages. Hopefully I will start specific speed training within the next 2-3 weeks. Anybody got any suggestions for a training template for some speed work?
[quote]strangemeadow wrote:
Sweet. Goals are what it’s all about. [/quote]
Sure is. The feeling of achieving my feat was great. Its all about improving. Birdy is getting stronger, faster, fitter and smarter!
5/3/1-Week 2, cycle 2.
Bench press
70 kg x 3
80 kg x 3
90 kg x 3 (+2)
In between working sets I did 4 sets of 10 reps dips. I then super-setted 3 rounds of 10 reps of 27.5 kg dB rows with 5 reps of trx push-ups. Finished at the gym with 3 sets of wide grip pull-ups, sets of 6, 5 and 5
I then headed to my hill and did some hill runs. Only did 10 reps today, as I wasn’t feeling the best, although for the last 5 runs I made sure I ran under 48 seconds, which is 4-5 seconds faster than I was doing 3 weeks ago.
notes:
Felt weak with my last set of the bench press. I was hoping to pump out a total of 7-8 reps. Maybe all of the cardio/endurance work I have been doing is having an effect.
Happy with the hill runs… last 5 reps I flew up the hill.
PM
Will go for a quick dip in the ocean if I get out of work in time.
We played a team that plays in a higher division. We played a 4-3-3 formation and I played my favourite position at right back. The formation worked well although it requires extreme levels of fitness from the midfielders and wing backs. It will take us a few games to get it working right.
I was moderately happy with my performance. As expected, I started to struggle for fitness in the last half of the game. I need to work on a number of things such as speed, dribbling, ball distribution, communication etc. These things will take a few games to fine tune.
[quote]stefan128 wrote:
What is the name of your team?[/quote]
Hmm. I dont know if I can release that information at this time. It will most likely reveal my identity.
There is a reason why I wear the mask. It protect my family and friends from my enemies, and also strikes fear in the heart of those that get in my way.
5/3/1- Week 3, cycle 2.
Military Press
45 kg x 5
50 kg x 3
55 kg x 1 (+2)
I did 4 sets of 7 reps pull-ups in between working sets. I then did 3 rounds of: 10 reps of rear delt raises, 7 reps of dips and 5 reps of trx push-ups.
I then walked to the “hill”, where I did 15 reps of hill runs, walking back down for rest in between each run. Feeling good… 2-3 more weeks of hill running and then I should be good to move on to more specific conditioning/skill work.
Didn’t manage to keep up with the pace-line this morning. The group was surging too much instead of having a constant pace as it should. Another fellow rider suggested I ride with her group on Monday, Wednesday and Friday as the intensity is less and they said they would teach me some hints and tips regarding my technique. Ill think about it.
Time: 1:02:29
Distance: 33.73 km
Average speed: 32.4 km/hr
Maximum speed: 44.0 km/hr
Total climb: 93 m
PM
team soccer training
Training was a little disappointing tonight. A few players missing and some of the drills we did were a bit tedious and lacking intensity. Hopefully just a once off.
Hey, Bird, I think I may of seen you going to a chiropractor in one of your logs/this one. Do you know if it is safe to train the same day as having a back alignment done?
congrats on keeping up with the group! i might have to discover swimming since i’ve moved myself someplace with nice beaches just a 10 minute bus ride away.
[quote]alexus wrote:
congrats on keeping up with the group! i might have to discover swimming since i’ve moved myself someplace with nice beaches just a 10 minute bus ride away.[/quote]
Thanks. Where did you move to? Still in kiwi-land?
[quote]DSSG wrote:
Hey, Bird, I think I may of seen you going to a chiropractor in one of your logs/this one. Do you know if it is safe to train the same day as having a back alignment done?[/quote]
Yer Im pretty sure its safe ti train after an adjustment. Ive always been encouraged to go for a walk or do something active after an adjustment to promote the new flexibility. What did the chiro say and do?
Sorry folks, Ive just been a little busy over the past 3 days, but good news is that training has gone on as usual, including a 6 rep effort on my 90% bench press max of 92.5 kg.
In other news, I taught my gf how to squat, bench press and military press. She is pretty good at it and probably has a better squat than me. So iI have decided I will start to re-introduce squatting again into my schedule. For the first 3-4 weeks I will be squatting lightweight, concentrating on form and flexibility. Something I realised today as I was teaching my gf to squat is that maybe I should I approach the squat with going straight down, rather than pushing my butt back causing a lean of my torso.
Normal logging of my training resumes as of normal tomorrow.
Usually on Monday I like to go to the gym and do my hill runs, but today the gym is closed. So instead I went for a ride on the bike. Im going to try and increase the Km’s on the bike in the next few weeks. I feel I can recover easily enough from the bike that it wont interfere with any other training, but only serve to increase my conditioning and leg strength.
solo bike ride
Time: 1:13:03
Distance: 34.57 km
Average speed: 28.4 km/hr
Maximum speed: 37.8 km/hr
Total climb: 90 m
