Mikes Exercise Log 2009

[mikesbytes]

Well my log went belly up in 2008, so this year I'll try to keep is simpler

2008 log here

Thursday 1st January;
- Track Racing at Canterbury (Tempe) Velodrome

Friday 2nd January;
- Bike Commute 23k
- Track Racing at Lidcome Velodrome

Saturday 3rd January;
- DHBC Saturday Slowies 40k
- Track Racing at Dunc Grey Velodrome

Sunday 4th January;
- Johnny Warren Charity Ride 130k including extras
- Bike Commute 12k

Monday 5th January;
- Bike Commute 17k
- Track training Canterbury (Tempe) Velodrome

Take note at the complete lack of anything to do with a gym

[sogood]

Monday 5th January;
- Bike Commute 17k
- Track training Canterbury (Tempe) Velodrome

It's now just a tad before 4pm on 5 Jan... Have you started to project your training activities in advance in 2009?

[mikesbytes]

Monday 5th January;
- Bike Commute 17k
- Track training Canterbury (Tempe) Velodrome

It's now just a tad before 4pm on 5 Jan... Have you started to project your training activities in advance in 2009?

Don't you hate the "Commit" word. Got to take Night Godess around Tempe tonight

[mikesbytes]

Night Goddess did well at Tempe last night, she got the pace up and got into the drops. The we had her practice paceline, with half lap rolls

Tuesday 6th January
- RPM 6.45am FF Market st, instructor Stuart. Felt chucky and really struggled.
- Bike commute 17k

Wednesday 7th January
- Bike commute 17k. Took it really easy as sick

Thursday 8th January
- Bike commute 17k. Continued taking it really easy as still sick.

Friday 9th January
Bike commute 6k - up to the doctors and home again. Taking a sickie

[slane]

Hey Mike,

do you know about fit link dot com?
(I'm not allowed to post a link until I've posted 9 times it seems )

Its nice way to organise your log.

If HTML was enabled for signatures on this forum, you could have a widget that showed your recent workouts in your sig. But its not, so you can't.



Sam

[mikesbytes]

Is this the one? http://www.fitlink.com/

[Boognoss]

Take note at the complete lack of anything to do with a gym

I did notice that.

What's up? Are you doing less (or no) weights this year?

[mikesbytes]

Combination of being sick and preparing for a 2 day indoor bike fitness instructor training course, which is this Sat and Sun. I've had to postpone the training course until its on again, which is mid feb. Cost me $50 to postpone which is a dam sight cheaper than loosing my money.

I'll make sure I do weights and yoga next week.

That reminds me, on the 17th January, I restart running, having not run since October 2007.

[Boognoss]

That's a pain about postponing but better late in Feb than never .
I'd be interested to hear about it so be sure to post up here once it's done.

[mikesbytes]

That's a pain about postponing but better late in Feb than never .
I'd be interested to hear about it so be sure to post up here once it's done.

My secret contact within the organisation provided;

You will need all the energy you can find for Sat of RPM.

Fisrt you do the Master Class, then Technique, then you present in the afternoon followed by the Ride of Truth.

On Sunday you will present 2-so there is 2 more full classes- then heaps iof technique work.

Remember, when the presentations are being done you have to ride everybody elses Presentations too. So you will ride the whole RPM Class a couple if times.

Whoever is running the course will alos be looking to see that you are making a effort during others Presentations so you cant bludge or not do it.

So unless your eligible to be noted on this page you need to be pretty fit.

[slane]

Is this the one?

Yep.

[mikesbytes]

Saturday 10th January 2009
- Bike commute 10k

Sunday 11th January 2009
- Bike training 85k. Decided to do a recovery ride to roll out the legs after my week of sickie excuses, so I decided to ride by myself, so not get suckered into doing some pace that I wasn't in the mood for. Along General homes drive, I saw 2 bikes on the council cleanup, so jumped the medium strip and checked them out, gave them the big reject. Then I bumped into Alex_Simmons so I rode with him for a while. On the mad mile, I was riding with Lindsay so I set the right pace for him and rode off. By the time we had made it to the sprint line, there were 3 other riders, so I said to Lindsay, "you can beat these guys easy" and led Lindsay out for his sprint. On the way home, I saw that the bikes on the council clean up had gone. At this point its fairly important to be in the lead bunch, so you get the best seats at the coffee shop, but today I didn't give a rats and cruised along at the back, helping a lady who was having difficulty staying on.

[mikesbytes]

Monday 12th January 2009
- Bike Commute 17k
- Ki Yoga - Park st FF - Tracey

Tuesday 13th January 2009
- Bike Commute 29k
- Weights - Pitt st FF
++ Back
..+ Barbell Stiff Leg Dead Lifts 100kg*10, 120kg*8
..+ Barbell Full Dead Lifts 140kg*5
..+ Barbell bent over rows 60kg*10, 70kg*10
++ Chest
..+ Barbell flat bench press 60kg*10, 80kg*8, 85kg*4
++ Triceps
..+ Triceps dips (bodyweight 81.5kg + 5kg dumbbell) 10, 10, 9
++ Legs
..+ Barbell lunges 60kg*10L,10R (could of gone deeper)
..+ Barbell full squats 60kg*10 (really really low)
++ Biceps
..+ Ezybar seated curls 30kg*10, 40kg*8, 45kg*5
++ Shoulders
..+ Dumbbell Lateral Raise 10kg*10, 10kg*10, 10kg*10
++ 5 minutes stretching
++ so a bit of an all round workout, I'm still not 100% so there was plenty of rest in between sets. Having said that, the results are good for my first weights workout this year.

[mikesbytes]

I'm real sore from doing those weights, that will teach me not to do weights for 3 weeks, need to be more consistent in future.

[mikesbytes]

Wednesday 14th January 2009

Bike Commute 29k

Hatha/Vinyasa Yoga - FF Park st - Maria K
- bad flexibility, good balance, good strength.

Track training - Canterbury (Tempe) Velodrome 15k
- started by helping Night Goddess and Mark with their training, then trained myself.
- Some fast laps
- 3 leadouts. Slow in first one, quicker in the 2nd and 3rd.

[mikesbytes]

Thursday 15th January 2009

Bike Commute 29k

Roller Training underneath Canterbury (Tempe) Velodrome grand stand.
- Sprints: 20 second sprints, 40 second rests * 12
- Heart Rates: 2min 40 second hard riding, 20 second sprint, 2 minutes easy riding * 3
Was suppose to be doing RBCC racing but it was canceled due to the weather.

[mikesbytes]

Friday 16th January 2009
- Bike Commute 17k
- Pitt st FF gym - rpm (spin) 12.15pm - instructor Lisa D (Night Goddess)

Saturday 17th January 2009
- Bike Training - DHBC Saturday Slowies - 40k
- Bike Commute 17k
- Bond st FF gym - Dynamic Hatha 11am - instructor Lisa D (Night Goddess)
- Bond st FF gym - Weights 12pm
++Chest
+- Barbell Flat Bench Press 60kg*10, 80kg*4
++Back
+- Leaver Bent Over Row (+ machine weight) 35kg*10, 35kg*10, 45kg*10
++Core
+- Cable Russian Twists 6plates*10L,10R*3 sets.

[mikesbytes]

Sunday 18th January 2009
- DHBC Bike training 85k
Caught the plane to Cairns later in the day.

Cairns Holiday - Monday 18th January 2009 thru Monday 26th January 2009
Monday - 7k run and caught a local bus to a beach for a look around.
Tuesday - Scenic train and a bit of walking
Wednesday - a bit more walking (local) and a scenic river cruise
Thursday - Dantree bush walking (not much) and a crocodile river cruise.
Friday - Snorkeling on the outer reef
Saturday - White water rafting on the Barren river (Level 3)
Sunday - Drove south then inland and did a bit bush walking (not much)
Monday - nothing, plane back to Sydney.

8 days without Lycra he he, life can be tough

[mikesbytes]

Tuesday 27th January 2009
- Bike Commute 17k
- Run 1.5k
- Spin - FF Bond st Gym - 12.15pm - instructor: Clair N.

Need to get up earlier so I can get to the gym before work

[mikesbytes]

Wednesday 28th January 2009
Bike Commute 17k
Run 1.5k
RPM (spin) 12.30pm at FF Bond st, Instructor Lee (who's also a MacCarther/Cambletown rider)

[mikesbytes]

Thursday 29th January 2009
- Bike Commute 18k
- Yoga 7.30am Market st FF - Instructor Gabbi
- Yoga 12.00 midday Bond st FF - Instructor Clair Norgate
- Track racing - RBCC Tempe - 10k - see Tour de Mike

Friday 30th January 2009 thru Sunday 1sth February 2009
- Nothing

[mikesbytes]

Monday 2nd Feb 2009 - walking
Tuesday 3rd Feb 2009 - nothing
Wednesday 4th Feb 2009 - walking
Thursday 5th Feb 2009 - walking
Friday 6th Feb 2009 - nothing
Saturday 7th Feb 2009 - walking
Sunday 8th Feb 2009 - walking

[mikesbytes]

Monday 9th Feb 2009 - walking
Tuesday 10th Feb 2009 - walking
Wednesday 11th Feb 2009 - nothing

[sogood]

But the question is, how far did you walk?

[gdl_gdl]

Suggest you go here for a while Mike! You're not adding anything to this forum anymore!

walking forums

Cheers,

Gary