Managed to get a slideboard session in last night, 2 minutes with 1.5kg weights in each hand, then 1 minute fast without weights - both with 1.5kg ankle weights X 3
This morning was just a 30 minute WattBike cycle, not too intense, as my left knee had shooting pains after the slideboard yesterday, during the first 3 reps of some 1 legged squats, so I didn't want it too intense. My distance was over 20,000m so happy with that!
Jon
Kamis, 13 Oktober 2011
Rabu, 12 Oktober 2011
Need to push HARDER.
Well, lets start with yesterdays efforts, a 30 minute (first 15k with 200m sprints at the end of each 1000m) WattBike session.
The results were as follows:
I was a little disappointed with the session, in that I didn't beat my PB of 20,243m - but it did feel the hardest one so far, which would suggest a slight decline in fitness.
My slideboard/weights on Sunday could have contributed to the lack of power, due to a possible inadequete recovery. The results are something that will use to motivate me to push harder, and when I re-test next week I hope to set a new PB.
For this mornings training, I've reintroduced the 500m intervals:
I will gradually do this twice, then possible 3 times over the course of the next few months - keeping intensity high, and working on developing pure power in the legs (Watts Peak) which I can then convert to skating via sessions on skates or on the slideboard.
Generally pleased, but probably could have put out more during the first 5 - 10 seconds and will work on that aspect of pushing myself asap!
Alongside the 500m, I did some chest work on the bench, along with some core training.
Jon
The results were as follows:
WattBike 30 Minute (15k with Sprints) Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
6/9/2011 | 19,870m | 782 | 255 | 97 | 146 | 158 | 458.3 | 39.7 |
13/9/2011 | 20,364m | 815 | 265 | 101 | 154 | 160 | 477.4 | 40.7 |
20/9/2011 | 20,421m | 806 | 269 | 100 | 150 | 167 | 484.5 | 40.8 |
11/10/2011 | 20,243m | 675 | 262 | 99 | 136 | 166 | 470.9 | 40.5 |
I was a little disappointed with the session, in that I didn't beat my PB of 20,243m - but it did feel the hardest one so far, which would suggest a slight decline in fitness.
My slideboard/weights on Sunday could have contributed to the lack of power, due to a possible inadequete recovery. The results are something that will use to motivate me to push harder, and when I re-test next week I hope to set a new PB.
For this mornings training, I've reintroduced the 500m intervals:
WattBike 500m Training (Interval Training - X 5, with 1 Minute Rest) | ||||||||
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
12/10/2011 | 33.35 PB | 1030 | 575 | 134 | 158 | 141 | 19.1 | 54.2 |
Wind Resistance 3 | 34.55 | 684 | 529 | 130 | 136 | 152 | 18.2 | 52.2 |
34.65 | 620 | 510 | 128 | 133 | 156 | 17.6 | 52 | |
34.53 | 617 | 513 | 129 | 136 | 157 | 17.7 | 52.3 | |
33.97 | 666 | 541 | 131 | 140 | 163 | 18.3 | 53.2 | |
I will gradually do this twice, then possible 3 times over the course of the next few months - keeping intensity high, and working on developing pure power in the legs (Watts Peak) which I can then convert to skating via sessions on skates or on the slideboard.
Generally pleased, but probably could have put out more during the first 5 - 10 seconds and will work on that aspect of pushing myself asap!
Alongside the 500m, I did some chest work on the bench, along with some core training.
Jon
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