Tracking it

Sleep
5 1/2 shithouse hours :mad:

waking up at 3.30am is the pits :frowning:

Track
3 mins between sets
Med ball dive to mat 2s x 5r
Hills 2s x 5r x 10m
Skips 2r x 50m

Ins & outs x 3 (40-20-20 10 mins rest between)

Rest 15 mins

300m @ 48.75 (25.49 & 23.26 :eek: )
rest 10 mins
200m @ 29.11
rest 10 mins
150m @ 20.63

So much for the strong winds dropping after lunch :cool: lack of sleep didn’t help as felt very flat :frowning:

Med ball work (5kg)
2 sets x 5repswalkback between reps, 5 min between sets

Chest pass
Overhead (soocer) throw
Forward scoop
Backward scoop

Abs
10 mins 30 sec on / 30 sec off various exercises
2 mins prones

Recovery
bath and foam roller , plus hopefully a decent nights sleep :rolleyes:

Rating
8

workout actually wasn’t that bad considering how little sleep I had had and the wind. :mad: That said it was nice to crack out the shorts for the first time in months :smiley:

Sleep
5 1/2* excellent hours :confused:

  • doesn’t include the approx 1 hour from when I kept falling asleep watching vid :rolleyes:

Long Hills 350m
15 mins between sets
77.6 PB :smiley: (moved slightly because of car)
75.84 :eek: PB :smiley:
78.32
77.97

every run was under my previous PB of 79.19 :smiley: Last time I did Long Hills was July 15 and times totalled 323.87 versus 309.73 this time (14.14 diff) more amazing is a comparison from June 8 when times were

86.5
86.67
91.27 - had to move to side of road due to car
89.46

total there is 353.9 and diff is 44.17 seconds (ave 11.04 per rep :eek: :eek: ) Yes those other times were done in colder temp and from memory in the semi dark but even so they are HUGE improvements.

As fantastic as that is I was really pleased with the grouping of my times today and I believe it confirms my view that my endurance over that sort of distance is fine I just need to increase my max speed (hahahahaha just need to increase my max speed :rolleyes: )

Abs
prones x 2 mins
13 mins x 30 sec on / 30 sec off various exercises

Recovery
lawns, wood, bath later

Rating
9.5

how could it be anything else :smiley:

Sleep
8 hours :smiley:

Snatch grip deads
3 mins rest
70 x 3, 80 x 3, 90 x 3, 100 x 3, 110 x 2

was a bit disappointed as thought I would have got at least 115 but haven’t done them in ages. Probably could have got 110 x 3 but lower back felt it, not a twinge just an awareness so stopped as last thing I need is an injury.

DE bench
60 sec rest
42 x 2s x 3r
50 x 2s x 3r
55 x 2s x 3r
62 x 1s x 3r
67 x 1s x 3r

Back squat / behind neck press combo
90 sec rest
40 x 10, 8, 6

GM
90 sec rest
60 x 2s x 5r

Dips
90 sec rest
2s x 5r

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Abs
10 mins 30 sec on / 30 sec off various exercises

Recovery
Bath & foam roller

Rating
8.5

would have like more from SGD but all rest good. Was nice to run at 6.30pm in shorts and a TShirt :smiley: …shit sometimes that doesn’t even happen in summer :eek: :smiley:

i know what you mean about the lower back on dead’s - god im plagued for a week or more after a sesion of deadlifts. caution is always best because the next day is only when the pain really comes.
Some nice numbers there. keep it up!!

It was a wee bit tight yesterday and slightly sore and this morning is still ‘there’ but I don’t see it as being an issue and I will be fine to train today :smiley:

Sleep
7 hours

Track
3 mins rest between sets
Med ball dive to mat 2s x 5r
Hills 2s x 5r x 10m
Skips 2 x 50m

Ins & outs x 3r (40-20-20 10 mins rest between)
Rest 5* mins

In Sequence: push up, 3 point, standing,
Walkback between reps*
3 x 30m each

  • was going to be longer but was pushed for time as L had a team history quiz I took him to, they were first equal with the other team from his school :smiley: but lost the sudden death :o
    He was rapt though :smiley:

Rating
6.5

Ins and outs weren’t brilliant but was pleased with the rest.

Sleep
7 good hours

Running on grass
2 s x 4r x 100
fast relaxed, walk back recovery between reps, 10 mins between sets

Incline Bench
3 mins rest
60 x 3, 65 x 3, 70 x 3, 75 x 1

Hang clean
60 sec rest
35 x 2s x 3r
42 x 2s x 3r
45 x 2s x 3r
50 x 1s x 3r
55 x 1s x 3r

Swiss ball reverse hyper
90 sec rest
3s x 20r

Lateral raises
90 sec rest
12db x 2s x 8r

Overhead squats
90 sec rest
35 x 2s x 5r

Recovery
bath & foam roller

Rating
9

Hi john - replied to your q’s there.

How do you find the foam roller?

nice, a cheap massage :smiley:

cheers mate - i’ve searched thru the site here for threads on it and saw the t-nation article on it. It looks good. Im definitely going to add it to my program. Any other tips or links?
Thanks
John

Sleep
6 hours

not as long as I would have liked but was ok quality.

Track
3 mins rest between sets
Med ball dive to mat 2s x 5r
Hills 2s x 5r x 10m
Skips 2 x 50m

Rest 10 mins

Ins & Outs x 3r (40-20-20 with 10 mins rest between)

Rest 15 mins

200m @ 28.97

Rest 30 mins

200m @ 28.72

Cool and windy. Wind pretty strong and accross L shoulder on straght so head for most of curve.

Hang power clean
2 mins rest
42 x 1s x 3r
50 x 1s x 3r
55 x 1s x 3r

3 mins rest
60 x 5s x 3r

DE Squat
60 sec rest
60 x 2s x 3r
70 x 2s x 3r
77 x 2s x 3r
90 x 1s x 3r
95 x 1s x 3r

Eccentric chins
90 sec rest
3s x 8r

Overhead squat
90 sec rest
2s x 5r

Bulgarian Squat
90 sec rest
22dbs x 2s x 5r

Abs
10 mins various 30 sec on / 30 sec off
2 mins prones

Recovery
Bath and foam roller later

Rating
8.5

would have liked 200m times to be lower :o but overall was pretty good :smiley:

nice 200’s john. repeatable too.
be good to see what happens come feb, march.

will be very interesting especially as I am away on holiday for 3 1/2 weeks :smiley:
Dec 29- Jan 16 in the North Island :slight_smile:
Jan 18 - 23 at CF seminar :stuck_out_tongue:

ahrrr, there are still hills in the north island though ey?
beachs too! great training in the beachs, and it will feel like a holiday doing it…
CF seminar, well, plenty of tracks at the gold coast and races will also be happening at that time i would imagine.

Don’t worry I’ll still train while away but am not sure of the setup. The primary focus is a family holiday and a good look around.

We are in Auckland for 5 nights then staying at Paihia in the Bay of Islands.

I will probably train in Aus but doubt I will get a chance (or want) to compete.

John,
that t-mag article re the foam roller has the most info.

Sleep
7 fantastic hours :smiley:

Running on grass
2s x 4r x 200 fast relaxed (straight 200m in flats on grass walkback between reps 10 mins between sets)

Abs
15 mins x various 30 sec on / 30 sec off

Rating
7.5

Sleep
7 hours

Box Squats
2 mins rest
70 x 3, 82 x 3, 90 x 3

3 mins rest
100 x 5s x 3r

DE bench
60 sec rest
42 x 2s x 3r
52 x 2s x 3r
57 x 2s x 3r
65 x 1s x 3r
70 x 1s x 3r

Back squat / behind neck press combo
90 sec rest
40 x 10, 8, 6

GM
90 sec rest
60 x 2s x 5r

Dips
90 sec rest
2s x 5r

Abs
10 mins 30 sec on / 30 sec off various exercises
Prones x 2 mins

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Recovery
Bath

Rating
8.5

all good :smiley:

Guide misses beat of heartland
By Nigel Benson
Tuesday, 12th September 2006

Dunedin is hot but heartland Otago is not, according to an international travel guide book due for release today.

The latest New Zealand edition of Lonely Planet praises Dunedin, although other Otago towns fare rather less well.

While Dunedin’s thriving arts and cafe culture and accessibility to wildlife made it irresistible to international tourists, Alexandra, Cromwell, Ranfurly, Lawrence, Balclutha and Gore were all singled out as best avoided by travellers.

“Punctuated with some of the South Island’s most unusual natural wonders and its most accessible wildlife, the Dunedin and Otago area is a rolling, scenic chunk of land that’s edged by the restless Pacific Ocean. At its heart is the increasingly cosmopolitan city of Dunedin with its profusion of arts, cafes, music and student life, along with a couple of the country’s top museums and some elegant Victorian architecture,” Lonely Planet contributing editor Korina Miller wrote.

“Dunedin’s compact town centre is a comfortable blend of the historic and the contemporary, reflected in its alluring museums, tempting cafes, unique shops and excellent accommodation options.

“Unhurried and rife with picturesque scenery, Otago is generous to explorers who are after something a little less than usual. The best part is there’ll be no crowds to share it with.”

Dunedin was becoming increasingly popular as “a mellow city nurturing a strong artsy side”, Miller said.

“If you can unglue yourself from the city’s cafe scene, the raggedy-shaped Otago Peninsula lies practically in Dunedin’s backyard and is teeming with wildlife and outdoor activities.”

The guide book also singled out the Otago Museum for special praise.

“The fantastic Otago Museum can easily fill your senses for a day. Bright and modern, its interactive exhibits give a thorough look into the area’s cultural and physical past and present. Definitely worth a visit is the Tangata Whenua Gallery, which houses an amazingly long Maori war canoe, beautiful meeting house carvings and a Kiribati warrior with a fierce-looking shark-tooth sword. Fossil buffs will be gobsmacked by the museum’s plesiosaur, moa skeletons and remains of the once local crocodile.”

However, Central Otago’s attractions received a mixed review from the book.

“While the miners have long since picked up sticks and left, they’ve left behind some of Otago’s most charming towns and villages, complete with period architecture and lovely riverside settings,” Miller wrote.

“While Cromwell claims to be a town, it is hard to shake the impression of an outdoor shopping mall. Cromwell leans heavily on its fruit production, but the real attraction is the restored village on the banks of the river. It’s not worth a trip in itself but, if you’re passing through, it’s a great place to stop for a wander and lunch.”

Queenstown was described as a town of “atmospheric restaurants, laid-back cafes, excellent boutiques and spellbinding views”.

Oamaru and Clyde were the only other Otago towns to find widespread favour with the international traveller’s bible.

“Once the centre of the Dunstan goldfields, this tiny historic town oozes atmosphere,” Miller said about Clyde.

“With fabulous 19th century architecture, some interesting walks, excellent dining and accommodation options and a friendly small town feel, it’s a great place to chill out for a couple of days.”

The attractions offered in Oamaru, including penguins, penny-farthing races, the historic precinct and “gorgeous public gardens”, are also praised in the book.

“Forrester Gallery has an excellent collection of regional art and hosts diverse temporary exhibits, including contemporary media. This really is a fantastic gallery which is, shockingly, free.”

But Alexandra was “nondescript”, St Bathans “spooky” and Ranfurly “was trying a little too hard to cash in on its Art Deco past”.

Overall, New Zealand was considered a highly desirable country to visit by international travellers.

“The fascinating mix of Maori, Polynesian and Pakeha culture, as well as the nation’s quirky eccentricity and genuine community vibe, is the recipe that makes New Zealand’s personality so attractive,” Lonely Planet editor Errol Hunt wrote.

Five Lonely Planet editors spent 26 weeks covering the country for the latest edition.

Dunedin
“Becoming increasingly popular as a mellow city nurturing a strong artsy side.”

Reaction: “We used to be the world’s best secret, but it doesn’t look like we are any longer.”
Dunedin Mayor Peter Chin

Alexandra
“The reason to visit this rather nondescript service hub is for the nearby mountain biking.”

Reaction: “Our world-class mountain biking would turn anyone’s head. But next time, Lonely Planet should slow down a bit and try some of our new gold; the best pinot noir and summer fruit in the world.”
Central Otago Mayor Malcolm Macpherson

Gore
“Despite appearances, the townsfolk don’t bite.”

Reaction: “The townsfolk might not bite, but the fish sure do and if Lonely Planet want to come back I’m more than happy to be their guide.”
Gore Mayor Tracy Hicks

Lawrence
“A few tumbleweeds blowing down the main street would complete this tiny town’s Wild West feel.”

Reaction: “Maybe they missed the main street of Lawrence and ended up in the rodeo grounds.”
Jafa’s owner, Mary Trifunovich

Cromwell
“While Cromwell claims to be a town, it’s hard to shake the impression of an outdoor shopping mall.”

Reaction: “It’s a pity they didn’t stay a bit longer and meet some of the people and discover the real Cromwell.”
Cromwell Community Board chairman Neil Gillespie

Clyde
“Once the centre of the Dunstan goldfields, this tiny historic town oozes atmosphere.”

Reaction: “There are big things happening in this town. There’s a lot of capital and skills coming into Clyde.”

Oliver’s Restaurant owner Jason Lopas

http://www.odt.co.nz/article.php?refid=2006,09,12,1,00100,0fe2f4b0ed57c2e2f4bf12fd78a730d0&sect=0

Sleep
7 1/2 hours

Track
dive to mat* 2s x 5r

  • left med ball at home :rolleyes:
    Hills 2s x 5r x 10m
    Skips 2 x 50m

Ins & outs x 3r (40-20-20 10 mins rest between)
Rest 10 mins

(In Sequence: push up, 3 point, standing)
Walkback between reps 3 mins between methods.
3 x 30m

Rating
7

first 2 ins & ours weren’t that brilliant but rest was pretty good.

John, are you from or near Christchurch mate?