Tempo all good and I stuffed up my bike ride BIG time, was planning on doing pretty much http://www.mapmyride.com/ride/new-zealand/dunedin/339551576
but instead of turning right at point point 10 I went straight ahead and went along Rollinsons Road ending up at Swampy Summit which is at 738m (2421 ft) :eek: from there I took a couple of wrong turns but eventually found my way down via a rough walking track through forest :o then it started pissing down with rain!
When I got home cranked into a contrast shower a good feed, foam roller and stretch.
Yeah it was a great game, our keeper saved a penalty We needed to win to go through with the away goal rule a factor following a 0-0 draw in the first match. We were top of Oceania which for some reason doesnât include Aus anymore Bahrain were 5th in Asia.
Auto Reg rating
-4 pre coffee, power cleans & 2 No Doze :o
+2 after the above
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m race @ ?
rest 30 mins
130 @ fast relaxed
30 mins
200m race @ ?
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 3r x 82, 92, 3s x 3r x 102
Incline DB bench 3 x 22, 25, 3s x 3r x 27
stretch
Rating
8
will know times later, felt better though and regardless was a good session. Busy week at work and woke at 1.45am for 90 minutes :rolleyes: Start of recovery week hence the lower weights volume (3r instaed of 5 and no supplementary stuff)
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m @ ?
rest 40 mins
120 @ fast relaxed
25 mins
200m @ ?
Plyoâs
all 2 x 20m with walkback
Running As
Skip Bounds
Sprint Bounds
LLRR
2 foot hops
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 102
DB military press 5r x 17db, 20db, 3r x 22db, 2s x 5r x 20db
S/set with 60 sec between reps
BOR 3s x 5r x 70
Glute Bridge 3s x 8r x 70
Incline DB bench 3s x 5r x 22db
stretch
Rating
9
Will be interested to see times as felt good. Got feedback after 100m that more than anything need to focus on relaxing, shoulders looked tight so that was focus on 200m.
Hasnât happened and wonât much. Apart from race day Iâm only at the track once and this last week arrived as they were finishing. It isnât a biggy as I really only want occasional feedback like yesterday. Reckoned looking a lot better than previously just need to relax and be confident. I would get some vid done but our camera has crapped out in the last few days :o Will take it in tomorrow and see if it can be fixed.
all of it was good except for the bit where I went over the handlebars of my bike and landed on the top of my head :eek::o at least I missed the rocks a bit stiff at the base of my neck and will see how it goes over next few days. C said I donât look concussed and as I still had to bike for another hour or so to get back to my car donât appear to be paralysed.
bit tired so dropped plyoâs. Different programme on Saturday with 200m @ 10am, 100m @ 11am and 400m @ 12 noon. Will see how I feel and will do 200, 100 and either 200, 300 or 400 at noon, may even be a decision I make in the race.
We needed to win to go through with the away goal rule a factor following a 0-0 draw in the first match. We were top of Oceania which for some reason doesnât include Aus anymore 
Bahrain were 5th in Asia.
a bit stiff at the base of my neck and will see how it goes over next few days. C said I donât look concussed and as I still had to bike for another hour or so to get back to my car donât appear to be paralysed.