IM Training Log w/c 14/10/19

October 22, 2019 // Liza Smith

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

Once again plans went awry but at this stage in the game I am not worried about it. I’m lucky enough to be a part of an Accountability Group with 5 awesome guys I met doing Tough Mudder. We check in with each other, discuss workouts, training plans, share anything we think will be useful, and talk about David Goggins… a lot! One of the things we’ve started doing recently is setting a personal weekly goal and due to how things have been going I have made mine for next week really simple; Train 6 days out of 7 as last week I only hit 5. My training plan is always 6 days on, 1 day off with Saturday as my rest day so to make sure the fundamentals are right this week that is my main focus, rebuild my routine. Yes it has only been a week but stuff can start to slide really easily if you let it and I am just making sure that doesn’t happen.

Mon: 12:15pm Total Body Conditioning

Mon is always a pure Row, Bike, Ski day and todays formula involved 3 rounds of Tabata on each piece of equipment. Simple and highly effective.

Mon: 1pm CrossFit Class

I was on my own for class today which was tough as for a workout like this one it is good to have someone to go against. I really love rowing next to someone really strong as it pushes me to go that little bit more. Class format was straight forward; 10 x 250m sprints, rest 1:1 (meaning rest as long as each sprint takes). Fastest sprint 51.9, Slowest 54.9. It was a true slog and suckfest but Coach Toby turned ‘The Prodigy’ up loud (one benefit of being in class by yourself – you can own the playlist if you ask nicely, although I didn’t need to ask, Toby knows me that well!) and I was away πŸ™‚

Tue: 12pm Zone 2 5k run

My zone 2 (low aerobic) heart rate ranges from 140 to 156 and for the first two miles I could hold a steady run and stay in this zone. The last mile went completely to hell and I seemed to be walking every minute as the moment I started running I was pushing into the high aerobic zone. Very frustrating but I am trusting the process and just going with it.

Tue: 1pm CrossFit Class

Today was a repeat of an Open workout, 14.5 and 16.5. A grim couplet of Thursters and Bar Facing Burpees. It was sweaty, it hurt but my goal was just to keep moving and get the thing done and I made the time cap. Job done.

Tue: 2:15pm A Harry Workout

I was rehydrating in the social area at the gym post class, everyone else had left and I was about to get my stuff together and leave when Coach Harry looked at me and said just two words “Bike Sprints?” Me being me, my only response was “how many?’ and that was that. 6 rounds of 90 sec work/ 90 sec rest, completing 15 cals on the Assault Bike and as many 10kg DB Power Cleans as possible in the remaining time. It was my first time working out with Harry and I was determined to put up a fight on the bike so as not to get left behind. It was tough but fun. For some reason Assault Bike and Dumbbells are a favoured combination of mine.

Wed: 1pm PT Session

Dogshit Deadlifts today! Yes I know I am getting over a cracked or broken rib or whatever but we did deadlifts not even a month a go and I did better than I did today. The plan was 5 x 5 but I didn’t get that far. 65kg went up fine, 5 times, no issues. Add 5kg and for whatever reason I could not pick 70kg up off the floor. Last time, I was picking up 80 for 5 and my rib is better now that it was then so no idea what was going on.The only thing I know for sure is, it was a weak day! Second part of my session went much better; 45kg Deadlifts and Prowler Pushes. Talk about a lactic acid quad burn.

Thu: 12pm Zone 2 5k run

Another run where the first 2 miles were great but the third mile was spiking heart rates and lots of walking. This has to get better though right?!

Thu: 1pm CrossFit Class

All about the Back Squat today and after my shit day with the barbell yesterday lets just say I was feeling a little nervous about how this was going to go. 5 sets of 3, building to a heavy 3 for the day. Since ‘rib gate’ I haven’t tested my back squat, or any squat that much, but in July I hit 65kg which is a good average for me. I am pleased to say that I hit 65kg today, although I took my time getting there. I hit 60kg ok, put 65 on the bar, did one rep, decided I didn’t like it so took it off again. Hit 60kg again, had a word with myself, loaded up 65 and hit my 3 reps. What was all the fuss about? It’s a barbell, I love it but I am not confident with it so yes, sometimes I make a fuss! Finished the session with some accessory work in the shape of 3 x 20 15kg DB 24″ Step Ups.

Thu: 2pm Playtime with Jade

I was trying to decide what else to do when I noticed Jade at the back of the box with a barbell out. We’d already done 30 burpees as it’s her 30th birthday today and the tradition in our gym is that you do birthday burpees. I managed to coerce all of the 1 o clock class in to doing them with her as who wants to do 30 burpees alone on their birthday. I ended up joining her and her barbell and we worked our way through sets of power cleans and power snatch. Next up was 30 Pull Ups, then 30 Push Ups and finally some skipping. Happy Birthday Jade πŸ™‚

Fri: 12:15pm Total Body Conditioning

Another ‘made up on the spot and ingenious session’ by head Coach Toby involving a 10 min Assault Bike Test, Goblet Squats, Max Effort Rows and a Team Challenge of Ski Erg Cals and Burpees. Just like last week, I had planned to jump in the 1pm class but was completely done in so skipped it and just helped judge the guys doing The Open.

Sat: Rest Day

I had planned to do something today as the Forza Fitness squad were going out in the evening and I knew that Sunday would most likely be a write off. But, the day was busy, no workout was done so, rest day. There were a couple of burpees on the dance floor that night though!

Sun: Rest Day

And here is where it all fell apart. Sat night some of us made plans to train together today. The night wore on, more cocktails were drunk but we were still talking, and fist bumping, about training. Roll on Sunday and everything is quiet… no messages are being exchanged, everyone is busy, my dog went back to school (advanced classes as well πŸ™‚ ), the boy and I had an afternoon nap, dinner time rolls around and it is clear that nothing resembling a workout is going to happen. No biggie though, last night was worth it and come 2020 the alcohol will be cut completely. I barely drink as it is and these nights happen less than once every 2 months so I’m not beating myself up about it. Whats the point. It’s done, it’s happened. Tomorrow is a new day, a new week and I have my goal. Train 6 days out of 7, no excuses. So I will do just that and have no remorse about 1 missed workout!

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.

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