Friday 11/3/11 - Gym
Warm up - CV on bike and rowing. Huge difference in the amount of effort needed for rowing (last 10 minutes on chart below - first section is cycling), It is totally brutal.
Luckily goog came to the gym (very rare occurance) so that gave me a reason to stick out the 10 minutes (to beat him, obviously!)Bench
12lb dumbells to warm-up
25 kg: 10
30 kg: 5
35 kg: 5
40 kg: 3
42.5 kg: 2
35 kg: 2, 2 (slow down, large pause, fast press)Standing push press
Warm-ups with 10 kg bar then
20 kg: 8, 8
22.5 kg: 5
25 kg: 5
27.5 kg: 5, 5, 5
Strict press with 20 kg to finish: 10 (ouchy, that hurt!)
Rows with bar 10, 10 to warm up for pull-ups
4 (woot!), 2, 2
Planks and back hyperextensions to finish Saturday - Ladies Day
For the first time ever, I went on a ladies only MTB ride. My vegan friend Rosie joined me and we drove to Swindon to meet up with the group at 'Croft Trails'. Let me tell you a bit about the Croft Trails project. In summary, Swindon is as flat as a pancake compared to most MTB destinations. However, a group of locals have set their mind to constructing something fun (with permission) in an area of council land. They have totally succeeded, and even managed to secure funding which has helped a great deal with materials. It's a short trail and is never going to compete with the likes of the big centres, but it offers a real gem to the local MTBkers, and is just so much fun to ride!
Rosie did superbly, having only had her Orange Diva for a short time, she was tackling all the trail obstacles. In fact, it was nice to see all the ladies out and about, there was a real range of abilities, but everyone seemed to be having a great time. Definitely a great way to encourage more ladies to ride.
This is Rosie managing to do that very rare thing of looking good in a cycle helmet!
One thing I realised is that Ladies know how to do a bike ride - meet up, chat a bit, ride a bit, stop for cake, ride a bit more, stop for more cake.....you get the idea. Jodie, the lady that organised it, had been so kind and made vegan carrot and lemon cakes, so those, along with Rosie's rather tasty peanut butter cookies, saw my legs fit for the whole morning
A randomly hiding husband caught some of the action on film and has put together this little edit. I'm the one in the red and white top and Met Parachute helmet. http://www.vimeo.com/20992309Sunday - Nant-yr-Arian
We were supposed to be heading to the peaks, but, to be honest, it was just too much to drive up on Saturday night for an early early start on Sunday. So we headed over to Nant-yr-Arian for a leisurely 10 am start with two other couples. It was a decent paced ride, and I was gutted not to have worn the GPS as, 22 miles later, I was utterly exhausted (in a very good way!). It felt great to have finally got a decent 'out there' ride done, especially as, yet again, we had pulled an ace with the weather and the company
Nant-yr-Arian is a great trail centre, the big loop follows some of the man-made singletrack before heading out into the wilds via some cracking doubletrack and stunning scenery. Then, just as thighs are beginning to cramp and struggle, the singletrack returns forcing the rider out of the saddle and back on the pace. Well, that's if they have anything left at all. I was mostly wasted by that point, so it was rather unsurprising when I ended up hitting a tree.
There will be video to follow!
Oh yeah, not only did I survive the tree incident unscathed, my guardian angel was around earlier and allowed me to get out of this with nothing more than wet feet. Wide bars + narrow bridge = fail!
TFF flat pedals!Monday
- Rest Tuesday
- Rest, well, actually long drive, long cold day on a snowy Scottish site in a leaking unit = chilled to the boneWednesday
- Woke up feeling a bit rough, so the planned run on Irvine beach turned into a stroll before the long drive home from Scotland. Few more days off for me now, as it's the big uplift weekend this weekend and I have to be 100%. Squatting will have to wait.