TRAINING PLAN..............WEEK ONE!!!
Howdee all! I've decided to post up my training plan for the week ahead over the weekend working a Monday to Sunday week. I can either fill in my training realities on a Sunday weekly OR every day.
Training has been very inconsistent, - infact I actually did my first run for 2011, - a run just over 5km on Saturday morning. Yes, I can still complete it in one hit even if slow.
My major objectives for the next bit are: * sprint distance triathlon 3 April, 14km Run for a Reason late May and Gold Coast half marathon 3 July under 2 hours, a few days skiing in July and losing a shitload, (10kg or thereabouts) of fat and becoming stronger and more flexible. My training plan will vary week to week but I expect to complete it and treat it as importantly as other appointments, not optional. My minimum training standard I must complete weekly is at least 3 intense cardio workouts of at least 30 mins each and two resistance sessions of at least 15 mins each. But for fat loss and when training for events this may increase relative to current goals etc. Keeping to my dietary standards, getting enough time in bed and keeping up efficient incidental activity is paramount too!
I've successfully completed 9 consecutive days alcohol free. Last night was a challenge at BF's fathers 60th birthday where the wine was flowing and I was offered it but I sober drove home, and drove in a new scary for me area so that's another tick! 19 days to go alcohol free! Today I had a great day boating with some mates on the Swan River, going ski biscuiting and attempting to waterski. Had about 3 or 4 attempts but a no go still but something I'd love to accomplish if someone is patient enough sometime! Awesome fun!
ANYWAYS TRAINING PLAN WEEK ONE:
MON 17 JAN 2011: PM: Run of at least 30 mins outdoors steady pace followed 15 mins body weight work resistance training variables
ACTUAL: DID 17 MIN RESISTANCE BODY WEIGHT SESSION INCORPORATING PUSHUPS, PLANK, AB MOVES, WALKING LUNGES, SIT AGAINST WALL AT 90 DEGREE ANGLE THING, TRICEP DIPS, WITH STAR JUMPS IN REST PERIOD, PB ON PUSHUPS ON TOES BEFORE DROPPING TO KNEES OF 11!!! THEN 20-25. WENT THROUGH CIRCUIT TWICE BUT DIDN'T ATTEMPT TOE PUSHUPS SECOND ROUND. HELD PLANK 1 MIN 10 SECS BOTH TIMES and SAT AGAINST WALL OVER 2 MINS FIRST UP. DID 5.25km HILLY OUTDOOR RUN FOLLOWING THAT IN 33 MINS, 10 SECS.
TUE 18 JAN 2011: PM: Turbo trainer 30 mins challenging pace
ACTUAL: YEP, SURE DID JUST OVER THE 30 MINS ON THE TURBO, IT WAS HARD GOING AND WAS SATURATED IN SWEAT AT THE END. PLANK FOR JUST 1 MIN, 15 SECS AND STRETCHES AS WELL. NUTRITION AND ALL GOOD TOO SO FAR. COMPLETED DAY 11/38 BOOZE FREE. VERY ACTIVE DAY WITH LOTS INCIDENTAL ACTIVITY TOO.
WED 19 JAN 2011: PM: 30 min treadmill run followed by stretching and 10 mins rowing at best pace I can manage
ACTUAL: DID DO THE 30 MIN TREADMILL RUN, 5.23KM AND THAT COMPLETELY STUFFED ME, COULD HAVE NOT GONE ANY FASTER! HOWEVER GOT OUT OF WORK 20 MINS LATER THAN HOPED AND DIDN'T WANT TO WAIT LONGER TILL NEXT BUS AND NOT GET HOME TILL 8.30 AS I HAD A FEW JOBS TONIGHT. SO SKIPPED THE ROWING AND WENT STRAIGHT TO BUS AND JUST MADE IT! NUTRITION ON TRACK AND DAY 12/28 ALCOHOL FREE. ANOTHER BUSY DAY, OTHER THAN TIME ON BUS AND A LITTLE BIT IN EVENING I MOVE CONSTANTLY!
THUR 20 JAN 2011: PM: Turbo trainer 30 mins challenging pace followed by 15 mins body weight resistance training variables
ACTUAL: I WAS DREADING TODAY AS I'M SETTING HIGH STANDARDS IN ACTUALLY DOING LOTS OF WHAT I SET OUT TO THIS WEEK. I'M CONSTANTLY BEATING MY PB WITH TOE PUSHUPS. HAD A QUICK GO LAST NIGHT AND DID 12. TODAY'S RESISTANCE WORKOUT STARTED OUT WITH 14!!! THEN 20 ON TOES AND A REPEAT OF MONDAY'S RESISTANCE TRAINING GOING THROUGH THE ROUND TWICE. CAN DO PLANK FOR 1.5 MINS, STILL MANAGED 26 KNEE PUSHUPS AT ONCE SECOND ROUND. THEN COMPLETED THE 30 MINS ON TURBO, A REAL STRUGGLE AND I WAS POURING WITH SWEAT AND SORE AFTER 3 MINS BUT DID IT! DAY 13/28 ALCOHOL FREE.
FRI 21 JAN 2011: Day off
ACTUAL: HAD DAY OFF. AT START OF DAY I HAD HALF AN IDEA OF HITTING GYM AFTER WORK FOR THE 10 MINS ON THE ROWER I SKIPPED THE OTHER DAY AND A FEW MORE WEIGHTS. BUT HIT A WALL AT WORK AND DECIDED TO TAKE DAY OFF TRAINING. AM VERY FOBBED OFF TODAY AND DISGRUNTLED! HOWEVER ATE NO CRAP OR EXCESSES AND AS MUCH AS I'D LOVE TO CRACK OPEN A BOTTLE OF WINE I HAVEN'T SO HAVE MADE IT 14/28 DAYS ALCOHOL FREE. I WILL DO A LITTLE REPORT ABOVE IN NEXT POST ABOUT SOME CLOTHES I TRIED ON TONIGHT.
SAT 22 JAN 2011: AM: Swim steady pace freestyle 30 mins, 15 mins resistance training and stretching variables.
ACTUAL: THE PLAN WAS TO GET TO THE POOL BUT I DIDN'T SCHEDULE MY MORNING AS I COULD HAVE AND TREAT TRAINING WITH THE SAME IMPORTANCE I WOULD HAVE FOR WORK SO GOT PRE-OCCUPIED AND MISSED BUS. I THEN DECIDED TO DO SUNDAY'S WORKOUT TODAY AND GOT MY FIRST 15 MINS DONE ON TURBO............HOWEVER BF GOT HOME IN THE 13TH MIN, THEN ALLOWED MYSELF TO GET DISTRACTED AND TALK TO HIM AFTER 15 MINS..............HOWEVER I EMBARKED ON A 18 MIN RUN ABOUT AN HOUR LATER SO NOT QUITE A BRICK SESSION. 15 MINS RESISTANCE WORK UNFORTUNATELY GOT DISCARDED. RESTAURANT TEA AT CHINESE RESTAURANT FOR BF'S NANNA WAS HAD, VERY NICE!
SUN 23 JAN 2011: AM: Small brick session of 15 mins turbo trainer followed by run of at least 15 mins.
BF'S 30TH BIRTHDAY TODAY, - A 30 MIN SWIM AND 15 MIN RESISTANCE TRAINING SESS WAS ON THE CARDS BUT NEITHER HAPPENED. I DID A WEIGH IN THIS MORN WHEN I SHOULDN'T HAVE, - 74.4KG. NO OVEREATING HAPPENED, A GOOD FUN DAY BUT JUST WASN'T ORGANISED TO PIORITISE TRAINING!