Fitness Week EOW 2022-05-01

Work done this week

  • 2 x PT sessions (under Sam Bradly)
  • 2 x Spin Sessions (Under Louise)
  • 1 x  Self Driven Session (provided By Sam)

Notes :

On the basis of last weeks goals I did a couple of excellent clean sessions with Sam, then back to the evil set he has come up with

5K on Skierg (10 resistance) at a split of about 2.20

Every 500 Meters, break off and do 20 Kettle Bell snatches (10 each side) with a 24kg Kettlebell (no pause or ‘Faff’) then back to the Skierg

40 mins cut off Time

Tried it again, this weekend is still what I consider a failure, but better this time

No I did not hit the time level and yes I did miss two of the middle snatch sections as I was dying and it was that or stop, BUT it was done cleaner and better, and now I know how to stop the Skierg from timing out while I do the snatches I can use it as a proper stop watch, I WILL get there, one week at a time.

Next came spin, Wednesday was normal progression trying to get back to ftp of 315, but on Friday I asked for a happy playlist and DEAR LORD I have never regretted anything so much

It was one of my favourite old playlist but given a new spin and horror by the fact we are no longer on an ftp of 250 and not in a class where I can die and no one will notice, this was murder, 15 mins in and the first bike dies, the computer gave up the ghost at level 100

We swap bikes and the next thing to die is ME , it was just more than I could do, not not in an unfair way, just in a JUST beyond my current reach, Louise promised we can do the same playlist next week, but just look at that expression, its not often I’m beaten that badly and the satisfaction is real.

Next Weeks Goals

  1. Same as last weeks manage the new set at the same level Just done cleanly and sharply and without missing any parts
  2. Altered from the 2.7 watts per kilo, now I just want to make it through the sodding spin play list without dying at the ftp of 310

Long Term Goals

  1. Continue weight loss in Prep for September

Measurements

now using the posh machine at the gym, and i have lost a bit of weight (though hard to measure till it consistently use it rather than home scales

Pictures

As the kettlebells in the gym are so rubbish, I’ve taken to smuggling my own in, frankly no one cared. so I’m now happy

Fitness Week EOW 2022-04-24

Work done this week

  • 3 x PT sessions (under Sam Bradly)
  • 2 x Spin Sessions (Under Louise)
  • 1 x  Self Driven Session (provided By Sam)

Notes :

Pulling back from the Corvid Effects, Spin has moved up from 2.,5 Watts per Kilo to 2.6, but still a chuck of work to go to get back to the 2.8 it used to be.

Sam has come up with the most killer Session, one to replace the old Double bill of Spin + WOD I used to do Saturday morning at Gymbox (which in turn was done when i should have been going fencing)

Anyway the Set is:

5K on Skierg (10 resistance) at a split of about 2.20

Every 500 Meters, break off and do 20 Kettle Bell snatches (10 each side) with a 24kg Kettlebell (no pause or ‘Faff’) then back to the Skierg

40 mins cut off Time

Now I made it but the form was ROTTERN, slow and at the end I just sat of the floor and nearly cried, but for me the key part is its an excellent framework set to build on, one I personally find very very challenging, so next week will be a repeat with the goal to do it without making my self sore (which only happens during bad form)

Next Weeks Goals

  1. Manage the new set at the same level Just done cleanly and sharply
  2. Spin at 2.7 Watts per Kilo

Long Term Goals

  1. Continue weight loss in Prep for September

Measurements

Not taken this Week

Pictures

Old but not dead yet

2.6 is OK but not what I can do, struggling a tiny bit with the resistance lever on the bake, its not as controlled as a screw,

I HATE these kettle bells they have a flat ridge under the handle where they were bent and its driving me crazy, will see if I can bring in an old fashioned cast Iron one

 

Fitness the long road back Week 1

Got to get fit , GOT TO GET FIT, want to go back to fencing but I would be an embarrassment at the moment, so I have set my self a baseline first

23/04/2017

Run 2.4 Miles (3.9 KM) to the Park and back [1]So the passing score for the Army 2 miles run (I have no idea which Army the US one I expect is 19:30 for an old fart like me I have no idea if that is carrying pack or what but its a good start, the … Continue reading : 33:45 Fail

1 x Complete 7 Min Workout : 4 out of 12 Fail

25/04/2017

1 x Run 2.4 Miles (3.9 KM) to the Park and back : 31:22 Fail

Complete 7 Min Workout : 5 out of 12 Fail

27/04/2017

1 x Run 2.4 Miles (3.9 KM) to the Park and back : FAIL WORKING LATE

Complete 7 Min Workout : FAIL WORKING LATE

References

References
1 So the passing score for the Army 2 miles run (I have no idea which Army the US one I expect is 19:30 for an old fart like me I have no idea if that is carrying pack or what but its a good start, the park I will be using for fitness is 1.2 miles away, Sooooo 19.30 which equals 1170 Seconds, Pro-rata that: ( 1170 Seconds / 2 ) * 2.4 = 1404 seconds = 23.24, that will be my baseline the end goal will be the top mark in the old fart chart of 13:36 which Pro-ratas to 16.20 (hahahahahaha)

Started swimming

Due to my squash partner twisting his ankle while pissed, I was looking round for a cheap interesting exercise this morning, turns out the Local pool is 5 Min’s walk away from me and costs £3 with my “Iz card” WHY haven’t I used it before now????

Its open at 6.30 for lanes, done my first 500M (starting slowly)

Only 6,649.5Km left till I’ve swam the length of the Nile :p

Old Comments

Mark Barton(28/05/2012 13:15:56 GDT)

Won’t all of the wookie fur block up the filters? Emoticon

Vegan Stuffing Mix

This Christmas I was treated to a full veggie/vegan xmas, with many nice bits but my fav was the stuffing, and thus here is the recipe:

ingredients

1 medium onion, finely chopped
1 packet (150g) of Asda meat free Lincolnshire sausage mix (the dark green packet)
1 packet (110g – 130g) of good quality stuffing, not too strong a flavour, and try and avoid sage stuffing as the sausage mix has that in it)
1 heaped desert spoon of veg suet (Atora light shredded vegetable suet)
1 teaspoon mild mustard
1 tablespoon soya cream
knife edge of Marmite
3 full size pieces of sun dried tomatoes in olive oil, finely snipped or chopped
Vegan parmesan
3 finely chestnut mushrooms, finely chopped ( if your sick and twisted . . . Yuck! )
salt and pepper
olive oil

1) Fry the chopped onion until softened
2) Make up the stuffing mix and sausage mix each separably as per packet instructions
3) Mix them all together with the sun dried tomato, suet, mushrooms, Marmite, soya cream, mustard, 1 desert spoon of Olive Oil, salt and peper
4) Put into oiled roasting dish
5) sprinkle with Vegan parmesan
6) Cook for 35 mins at 190 or until golden brown

You will have to forgive me for the terrible picture, but i had eaten nearly all of it before i remembered to take a picture 🙁

Old Comments

Ben Poole(28/12/2011 11:19:34 GMT)

Yes!

Mark Myers(28/12/2011 10:52:33 GMT)

there, corrected!!, happy now

Ben Poole(28/12/2011 09:48:18 GMT)

I’m assuming the sausage mix is veggie sausage??

Regardless, sounds good. I love a good stuffing.

Vegan Survival Rations

As those who have to deal with me on a daily basis will tell you, I have a thing (bordering on an obsession) for little “packs” of stuff. One item I have been searching for for ages is a compact food pack that I can just leave in the bottom of my rucksack that would hold me or a loved one for 24 hours. All the ones I have found so far have been army packs, which are designed for living on for months and are huge or energy bars which ain’t filling and don’t have a balanced content. Added to this is the need for it to be vegan/vegetarian. A couple of days ago I found Seven OceanS standard Emergency Rations , which only those who have been unfortunate enough to be trapped in a lifeboat will have come across. They seemed perfect, so I ordered some, and opened a pack (as there doesn’t seem to be a review or proper details anywhere)

They come in a very traditional cardboard box, which contains a vacuum foil pack,

Open up the foil pack (it says you can rip it, but I had to bite it) and you find 9 grease proof “bars” wrapped in plastic

Each bar contains 2 biscuits, the biscuits taste vaguely sweet (sort of about the level of a digestive biscuit), they have the consistency of shortbread, I could quite happily eat them on their own, but they would equally go with most things from peanut butter to baked beans. My better half also tried them and said they were good.

The makers website does not contain much actual detail so I include the nutrition facts from off the box

All in all they are just right for my needs, an additional and far more practical use they could be put to is for the vegan/veggie lot, sometimes they are placed in a situation where you find very little suitable food to eat when travelling, and it would cost nothing to keep a pack in your luggage (my better half says they would make great vegan shortbread when there is only black coffee in the morning). It would be nice if the box had “once opened” instructions. The fact that they are low cost, about £5 for 9 bars (2500 calories) and have a shelf life of 5 years are excellent bonuses.

Fitness Week 22

A feeble effort all round this week, don’t bother even reading

First person to win 250 squash games
Kieran: 50 Games
Mark: 79 Games
(1 point head start on a game for every 10 games the other person is ahead)
(we also play by “you have to WIN a game, genuine mistakes on game points are ‘let’ “)

Only 1 match played and we took it in turns to win games, and it seems even the case for points, if it wasn’t for the sweat soaked shirts and pain filled hobbling it would seem as if we are not trying

First person to loose 2 stone
Kieran ( Initially 15 Stone, 8 pounds) : 14′ 10″
Mark ( Initially 16 Stone, 8 pounds) : 16′ 7″

No fencing yet and no change in weight, the same this week for the evil Green, not helped by my parents both achevingting their ideal weight and looking fab, sod this I’m off for a take away

Fitness Week 19-21

As the heat still blazes down on our delicate and youthful forms (we are under no circumstances sweating like pigs and running like camels) the great battle continues

First person to win 250 squash games
Kieran: 48 Games
Mark: 77 Games
(1 point head start on a game for every 10 games the other person is ahead)
(we also play by “you have to WIN a game, genuine mistakes on game points are ‘let’ “)

The strategy to beat Mr Green and his superior skill and shots has now finally been established, I have to wear outfits that are garish and in such poor taste that they hurt his eyes, and wear my fencing glove so i can hit the squash ball twice as hard (no slip grip), he in turn has worked out that he can run me into the floor then clean up on the later games, hmmmm

First person to loose 2 stone
Kieran ( Initially 15 Stone, 8 pounds) : 14′ 10″
Mark ( Initially 16 Stone, 8 pounds) : 16′ 7″

oh just go away, I’m just going to start fencing again, bugger this food lark (and that is after receiving some excellent advice by a fellow blogger), the only plus notes was that while by BMI is 28 my fat is 25%, so i have a normal (high end) fat percentage, so if i understand it right that means that i have a higher than average muscle content (keep dreaming, keep dreaming)

Fitness Week 17-18

First person to win 250 squash games

Kieran: 41 Games

Mark: 66 Games

(1 point head start on a game for every 10 games the other person is ahead)

(we also play by “you have to WIN a game, genuine mistakes on game points are ‘let’ “)

We have now established that Mr green is the better player, and when hes on form I receive a savage kicking, however bloody minded malevolence and a evil heavy squash racket that can pop squash balls is JUST taking the day

First person to loose 2 stone

Kieran ( Initially 15 Stone, 8 pounds) : 14′ 10″

Mark ( Initially 16 Stone, 8 pounds) : 16′ 6″

no movement, nothing to see here please move on.

Fitness Week 16

Hardly any movment or change.

First person to win 250 squash games
Kieran: 34 Games
Mark: 58 Games
(1 point head start on a game for every 10 games the other person is ahead)
(we also play by “you have to WIN a game, genuine mistakes on game points are ‘let’ “)

Each game is now a fight to the death, i only drew even this week as Mr green thought we had finished

First person to loose 2 stone
Kieran ( Initially 15 Stone, 8 pounds) : 14′ 9″
Mark ( Initially 16 Stone, 8 pounds) : 16′ 6″

no movement, i walk 25K a week and play squash twice, Waailll!!!, why is it not going down, the Green is nearly half way done!!!