Tuesday, 18 February 2020

Mon 17th Feb

Skierg 8 x 500m; 1min rest



Felt pretty strong here and feel like I have a decent PR for the 2k coming up...

Noon - 

A. Pause Squat 3 x 5 100kg
B1. Weighed Chins 3 x 5 15,17.5, 17.5kg
B2. Tall Kneeling Press 3 x 12 15, 17.5, 17.5kg

tried a GHR but the right knee didn't feel good

Did some barbell hip thrusters 3 x 10 50,70,70kg

Sun 16th 

Skierg with Kev

3 x 1000m; 3min rest
1:57.2 / 1:54.9 / 1:50.4

easy enough pace

Fri 14th 

Tour de Skierg 500m


1:30.8 -  I think I just psyched myself up too much - I should really have a sub 1'30...

My stroke rate was too high previously but I really need to dig a little deeper for the first 100m - maybe see a 1'22 split. The last 100m is just on fumes and you have to mentally get yourself ready for that. Trying to stay tall and relaxed into the catch...


.....

Mon 11th 

Skierg 3 x 2000m/ 5min rest
1:59.5 / 1:56.1 / 1:51.8

last round was a PR! - 7:27.3

.....

7th Feb

Skierg 5k for Tour de Skierg (PR)

19:19.2 


Maybe had a bit more in the tank here but I'll take the PR
Posted by at 03:05 0 comments


Another Injury Timeline... (Right Knee)

I'm a little jaded with it at this point (bing in pain and injured). First time I have felt that doing bjj might not be worth it anymore. As I get a bit older, my resilience towards pain or patience for being in pain all the time is diminishing...


Since the physio visit, me knee feels worse. I am guessing its meniscus too. It doesn't really feel unstable but weird sensations again, not quite locking but I need to flex / extend a few times before quitting to feel comfortable. I squatted 100kg with it but it still doesn't feel right. I can feel it when I turn in bed.

I noticed on Sunday (16th) that when I tried to curl my leg, I was getting a bit of pain / nerve sensation running medially to under my knee cap....

Tue 11th
Went to Alex. I felt like the knee was settling. He did a scan on it and said there was damage on the MCL but above the joint line - so that is probably why it didn't really feel unstable.

Wed 22nd Jan 
I hurt my right knee when going for a take down. Knee buckled a bit but I kept going, definitely felt a bit off afterwards. A specific point on the MCL.

I seemed to have full range but could feel the knee.


Up to this point I was getting some weird joint sensations in my knee when I twisted / turned. Did I do it squatting or heavy deadlifting? I don't know.
Posted by at 02:54 0 comments

Tuesday, 4 February 2020

Mon 3rd

Noon

Skierg
6 x 1000m/ 1min rest
@ 1:55 - tough! Hit the high heart rates on the last round (189)


9pm did some sprints with Kev and Niall Martin



5 x 250/ 1:30 rest

found I was breaking at the arms a lot, managed a 1:29 avg all negative splits except for the last one



Posted by at 06:44 0 comments

Sunday, 2 February 2020

Feb 2nd 

noon - Skierg 5k for tour de skierg

19:40.0



Typically did this one cold, no warm up, struggled at the start. Turned the screw with about 500m to go, it was tough but do-able.

A. Squat 4 x 2 120,130,130,130kg
B. KB Lateral Lunge 3 x 10/10 10kg

Sat 1st 

Lucas Leite Seminar - I was careful with the knee torque drills. Right knee felt a bit dodge on the first one, I find it tough to stay engaged or satisfied with it when I know I can operate at a decent level / intensity ...
Fri 31st Jan 

noon 

Cardia Output - 1 hour row



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evening 

Skierg 3 x 750m; 3min rest



This was tough!!

Thu 30th 

noon 

5 x 1250m Skierg; 3min rest

Another rough one!!

after lunch

Row 5 x 250m; 1min rest skipped a round and did 4 more at 1:42ish pace
Posted by at 12:01 0 comments

Thursday, 30 January 2020

Wed 29th 

45mins Skierg (Cardiac output) 



tried to stay under 140 then the chest strap went off! Had to keep looking at the watch and that had me capped at 145bpm

then

A. Bench 3 x 5 80kg
B1. Chins 3 x 10
B2. H.S. Single Leg DL w 1arm row 3 x 10/10

later in the day 

C. DB Lat Raise
2 x 10 8kgs / 2 x 8 10kgs / 2 x 6 12.5kgs
Posted by at 03:22 0 comments

Tuesday, 28 January 2020

Tue 28th

Skierg 10 x 500m; 1min rest


Mon 27th

morning - 40min row @ r20 / 2:00

then 

Squat 3 x 3 120kg


Afternoon - Skierg 
2 x 10min; 3min rest - trying to keep hr at 140 or below

Posted by at 06:44 0 comments

Sunday, 26 January 2020


Sat 25th

1000m - 3'11.5

4th spot. a few seconds off my PR - 3'06.9 :(

I drove down that morning and more or less straight onto the erg. Not the best prep!! Next time I think I will go down the night before. A few other things - WARM UP!! Also, I am not great in mornings for training so if I know that I will be competing early - train early in the run up to the event.

I started conservatively, too conservatively. I went for my target paces - 1:32 and tried to hold that. My first 200m needs to be sub target pace. and then fall back into the 1:32. I had a fight at the end for the last 200 and was able to push on a bit. Id be interested to see my splits and rate but I think I just need to be braver out of the gates.

I also wasn't mad on the 1k training in the run up to this. I probably neglected the longer, slower work. I think I would be nearly better off doing more aerobic work and sprinkling in some alactic work in the run up to the next one.


Posted by at 11:24 0 comments
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