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

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

2 quick fitness tips I use everyday.

TIP 1: Use isopropyl alcohol spray to clean over-ear headphones.

I’ve not met anyone use this but it seems obvious to me, isopropyl alcohol is great for disinfecting and removing bad smells and it also does not upset electronics (its used for cleaning dirty and corroded circuit boards) so therefore it is perfect for cleaning the sweaty ear pads on your headphones without having to take them apart. Make sure you use the 99.9% version, my preferred brand is “Nope”

Tip 2: File calluses from weightlifting and bar work to stop them ripping. 

This one seems to be wrapped up in lots of other tips and over complications, but put simply, the calluses you get from lots of weight lifting, using a bar pull-up or that kind of stuff will often rip, and while this might seem mainly it means you have to stop while the bloody things heal, lots of people get special creams and stuff like that to stop it, but what I have found all of the professionals do is just file the damn things flat with what ever they have to hand e.g. nail files, pumice stones etc etc, though I have seen this one recommended a lot.

Me I just use my modelling files, simple.