Back / Biceps & Bikes
Cycling
Aiming for some light Z1/2 on the trainer for about an hr, hopefully on zwift !? Got an ant+ usb dongle that should work with CEO’s mac so gonna give it a go.
[no zwift, but did get in 1h20m on the rollers]
Weight lifting
Still sore, now from yesterday’s leg lifts.
Today had Core I scheduled, but CEO got me on a Nike Fit workout which featured solid core work as well as some active leg recovery. Check. My main lift is still scheduled: dumbbell back and biceps, mapped out below.
…Just Legs
Kinesthesia
My legs felt slightly sore after Mt Madonna, so went for reps on the lifting and didn’t over-drive the squats / lunges.
| Exercise | Set | Weight | Reps |
|---|---|---|---|
| Squat | 0 | 0 | 20 |
| Squat | 1 | 105 | 11 |
| Squat | 2 | 105 | 13 |
| Squat | 3 | 105 | 11 |
| Squat | 3 | 105 | 12 |
| Lunge | 1 | 0 | 12 |
| Lunge | 2 | 0 | 15 |
| Lunge | 3 | 0 | 15 |
| Elev Split Squat | 1 | 0 | 28 |
| Elev Split Squat | 2 | 0 | 28 |
| Elev Split Squat | 3 | 0 | 26 |
| Calf Raise | 1 | 52.5 | 10 |
| Calf Raise | 2 | 52.5 | 10 |
| Calf Raise | 3 | 52.5 | 12 |
Next legs workout:
…Post-Madonna Sunday
Mt Madonna 10K
CEO got first overall in the ‘23 Mt Madonna Challenge 10K with a 1:00:58 – she fast! Beat the next closest [male] runner by 18s 😅
Super happy with my own race: I stayed mostly within myself, coming in at 1:05:37 without much left in the tank. Felt well paced for my current fitness, as well as a intensity notch up for the next month of training. Next year I’d like to target 1:02:30 (!!!)
…Pre-Madonna Rest Day 1 + Chest & Tri's
Kinesthesia
Early morning, CEO got me on a shoulder / chest tri session from Nike Fit; felt like a great warm up to chest & tri lifts. As a variation I swapped out decline bench with raised leg push ups, managing 3x 6 reps.
Mt Madonna taper continues: tomorrow is two sub 7m30s miles with a break in between, ~ 16m of effort. The legs feel ready.
I do feel some tweaks in my right shoulder (arm extended vertically rotating backwards) which’ll need to be factored into tomorrow’s shoulder lifts.
…Ran 4min Intervals + Side Core
Kinesthesia
Woke early but with low energy; napped from ~9a to 12p. CEO kept me honest for a 3x 4min run around Uvas Reservoir. I didn’t set any pace records, but improved at keeping my heart around 160 - 170 bpm (~7m15s/mi pace). The run itself felt appropriately difficult and my legs felt strong.
Similarly, side core workouts felt good; that I’ll chalk up to actually doing them regularly for the first time, like, ever.
…