IM Training Log w/c 30/09/19

* 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.

This week the focus on low heart rate training, in relation to running and cycling and also back to back sessions to improve endurance.

Mon: 12:15pm Total Body Conditioning Class

Very simple but effective cardio conditioning circuit cycling through 2 mins on, 1 min off between the assault bike, rower and ski erg for just over 35 minutes.

Mon: 1pm 5k Run

First attempt at zone training. 5k run working to keep my heart rate in the aerobic zone and below 142. It was a very slow 5k!

Tue: 1pm CrossFit Class

A lot of time spent working on pull ups during the skill/strength portion of the class. I am definitely seeing some progress with regards to my broken/cracked rib and things involving me hanging off a bar are getting easier again 🙂 The WOD was a grim 15 min AMRAP of 5 x Jumping Chest to Bar Pull up, 10 x 45kg Deadlift, 16 12.5kg Alt DB Snatch and a 200m row. Usually I love DB Snatch but today it just sucked a little less than everything else sucked!

Tue: 2:15pm 5k run

Second attempt at zone training. Again working to keep my heart rate in the aerobic zone and below 142. Went slightly better than yesterday 🙂

Wed: 12:15 Total Body Conditioning Class

First order of the day, a 10 minute assault bike effort. This started to remind me of the horrors of last weeks 30 min max effort threshold heart rate test but luckily I had my girl Claire on the bike next to me and she, without saying a word, pushed me to get it done and get it done well. 1 minutes rest and then it was on to 2 10 min EMOM’s involving Rowing & 10kg Plate Cleans and Ski Erg & DB Down Ups.

Wed: 1pm Crossfit Class

No run today as I really wanted to do this class. A 10k partner row. The rules being you can split the meters however you want but both partners must row 5k each and the time cap is 40 minutes. I bagged the awesome Olly as my partner at the beginning of the TBC class… and then started to question my sanity as that boy is seriously fast and I realised I would be getting very little rest! We always make a good team though and despite it being a workout that really, really hurt, we managed to have a lot of fun and smash the time cap!

Thu: 12:00pm 5k Run

Third run of the week and the first mile was great, I didn’t need to walk to keep my heart rate were I wanted it and I thought I was starting to get the hang of it. Then the second mile was, shall we say, a little less smooth and the third mile was complete crap. Every time I pushed into a run my heart rate instantly pinged into the threshold zone and it was possibly the slowest mile I’ve run for the longest time. Still, I preserved and got it done.

Thu: 1pm CrossFit Class

Skill/ Strength focus was on Toes To Bar and Handstand Push Ups. Two movements I suck at and two movements severely hampered by, yes, you guessed it, my bloody cracked/broken rib! However, more proof that it is definitely healing.. I landed my first toes to bar 🙂 No, I couldn’t get another one but small victories right. I now know that I can do it! The WOD was two 6 minute AMRAP’s, separated by 2 minutes rest, of 1; Toes to Bar (so in my case knees to chest!) & Burpee Box Jump Overs and 2; DB Push Press and Double Unders. I do love a bit of skipping but I’m now using my super heavy RX Gear Zeus rope and man does it burn.

Fri: 12:15pm Total Body Conditioning Class

I had planned for today to be a rest day but originally my lovely friend Amy was signed in on her own and she is not one for doing solo classes so I thought I’d do the decent thing and come keep her company. What a mistake! Welcome to Burpee Frikkin Friday! Yep, you can tell The Open is coming up… shame I’n not entering this year though. We 30 minutes of rowing, over row burpees, DB Row Clusters (Head Coach Toby’s latest tortute creation!) Over DB Burpees, Ski Erg and Plate Jumps. It was gross but awesome and more than enough for what should be a rest day.

Sat: Tough Mudder 5k Urban

Saturday is usually my rest day but we (being my husband and I) were off to play on Clapham Common at at Tough Mudder event with no mud and no water. Different and a brilliant little event and the last UK event of 2019. Totally different to anything else Tough Mudder offer and it showed as pretty much everyone on course was new to Tough Mudder and obstacle racing in general. This meant we were able to hang out at obstacles and help a huge amount of people. It was all over by 4pm and that was it, TM done for another year. Now, it’s a waiting game to see if we are chosen as ambassadors for a 4th year in 2020.

Sun: 9:30am Forza Fitness Squad Strong Girl Sunday Funday

5 of us this week playing around in my studio this week and it was all about boxing and core work. Lots of combination work and laughs, just as a Sunday Funday should be… especially when one of the squad creates a very confusing combination that foxes everyone!

  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • The Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • Mastering Heart Rate Zones for Peak Endurance Performance
  • Setting your HR Zones & How to Judge Progress
  • How to Test your Lactate Threshold
  • Why Lactate Threshold trumps Max Heart Rate for Endurance Training
  • Golden Rule #5 Extreme Ownership
  • Golden Rule #4 100% Effort
  • Golden Rule #3 Focus on You
  • Race Day Nutrition – A Rough Guide
  • Race Week Nutrition 
  • A feeling or results… which do you want?
  • Post Workout Nutrition
  • Pre Workout Fuelling
  • Golden Rule #2 Find the Positive
  • Golden Rule #1 Control the Controllable
  • My Coaching Ethos and Athlete Philosophy
  • Do your actions support your goals?