Mon/Tues
Mon- Avondale track- 6x flying 100m. 51/14 gear (96.5”).
Tues-2 hour road ride, from town out to the shit ponds, slow pace.
Got a bit carried away doing standing starts the other day.
Friday- Off (just rode to uni).
Sat- Good session at Gillies gym, Snatch up to 80kg, Clean & jerk up to 100kg(pb), front squat up to 140kg.
Bw-94kg
Weds/Thurs
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Weds- SS only up to 60kg, sore wrist. Front squat up to 110kg, Back squat 110 8 reps 4 sets, 2 sets of 130kg 6 reps. Single leg press 100kg 3x3.
Body weight 94kg ( bit fat though).
Thurs- Road ride as per map. 1 hour 15 mins. Peak traffic. Slow.
A run mapped on 05/17/2012 in Auckland | Running Map | MapMyRUN
May 12-15
Haven’t updated my training log for months. Just been hitting Gillies, riding to uni and doing the odd sprint ride. But bugger all really.
Sat-Snatch up to 82kg, CJ up to 90kg, Front squat 100x3, Back Squat 170kg 1.
Body weight 93kg.
Sun-off
Mon-Rode to Avondale track, only did 4 starts then I bent my chainring in half on my road bike and ripped the derailleur off.
Saw a couple of the NZ sprint boys there, doing starts as well.
Tues- Slight downhill flying 200m, 79.5” gear (no big cog now) 150rpm 56k.
Week
Mon- AM Spin bike efforts x6 30-60 seconds
Pm Gym squats, cleans 100kg etc
Tues- Avondale track, 200 x 2, 400 x2, 800m x2.
Weds- Am Sprints on road starting at 40-45k then holding 65k over 200m on flat.
PM Gym. Cleans etc. power day.
Thurs- Road ride 30km.
Fri- Last track night of the season. Racing keirin + 1 lap chariots, won heats lost final.
Starting weightlifting programme from Monday next week.
Feb 13 - Feb 16
Monday- Gym, squats, front squats, deadlifts, stiff leg deads
Tuesday- Road ride, mission bay etc, around 2 hours. A few car drafting sprints.
Weds- Am 5x sprints 200m from base of hill, around 65-70k.
Pm- Cleans PB 100kg, front squats 100kg, light single leg press sled throws.
Thursday- Rode to Avondale track, 4x flying 200m, 3x flying 400m, then a dude showed up with two pit bulls on the loose so I left.
Fri, sat sun- Worked at splore, no training.
(Source: trackbuilt, via steadyupmorespeed)
Week Feb 6-10
Mon- AM Surf 2 hours plus huge bush walk to get there
PM Squats, front squats, leg press, dead lifts, stiff leg DL, calves
Tues- Road ride 2 hours
Weds- AM 8x rolling start sprints off hill
PM Power cleans 90kg, front squats
Thursday- 30km Hillsbrough loop with stop at Avondale track (2x flying 200, 2x flying 400m, 2x standing start 200m).
Friday- Am Did a few light upper body weights
Pm Spin bike 45 second sprints x6 (20 sec 120 rpm/25 seconds 140rpm, level 10).
Body weight 92kg
Had Auckland champs over the last week or so. Didn’t go so well but was my first time in all of these events.
Friday- Keirin, 2nd in heat, 4th in final.
Weds- Kilo- 1.15, still 5 seconds off my goal but 15 seconds up from last year.
Sat- Sprints 4th.
Sunday Jan 29 at Manukau
30 lap warmup
3 x flying laps 285.6m- 17.9, 17.8, 18.1 (It was super windy) 17.8 was still a pb for me.
Standing start 1 lap x2- 22.6 and 22.4. Also a pb but feel I have gone faster on 500m starts etc.
Gearing 91.8
Tuesday- Track racing, did a series of scratch and points races. Came 2nd in the first scratch. Also did a 750m time trial, I got the fastest time with 53 seconds. Also did a few flying 200s.
Weds/ Thurs- Rest
Friday- Auckland champs keirin, 2nd place in my heat. Got boxed in and ended up with 5th in the final.
Sat-rest.
17 to 22 Jan
Tues 17- 1 hour spin bike
Weds- Rest
Thurs- 10x 1 min sprints on spin bike. Surf 1 hour
Fri- Standing starts x5 (around 150m), flying 100m off small hill x5 (2x seated).
Sat- Surf 2 hours
Sun- Avondale track with Pookie and Jason as Manukau was wet. 2x flying 100m, 2x l lap standing start, 2x 2 laps standing start. (400m laps).
