2015 Training Diary – Week 16

2015 Training Diary – Week 16
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This week was a bit of a non-week when it comes to exercise, managing only two sessions in the whole week. I came down with a cold on Tuesday that made it hard to breathe properly for the rest of the week. I wrote an article for PT Magazine earlier this year on Working Out With A Cold which showed that training while you’re under the weather can actually reduce symptoms and the duration of a cold, but for me this week I was so tired I thought it would be best just to get that extra hour or so of sleep.

I was super busy though, with sports massages on Monday night, Zanna van Dijk and Natalie Glaze’s supper club at The Paradise Club on Tuesday, co-leading the Lululemon Run Club with Elle on Wednesday, and the #currysmonstermashup on Saturday. But more about that later…

Week 16: 13th to 19th April 2015

Monday – Rest day. I switched out my Monday morning WODs in favour of other days a while ago now, but this is one of those weeks where I wish I’d done some exercises while I could. In the evening I had a couple of sports massages to do and could feel a cold coming on.

Tuesday – Rest day. Waking up at 5am with a stuffed up nose and feeling really tired I cancelled my place on the 6am CrossFit and slept in until 7am, which I really needed. I’m so glad I did too, as with Zanna and Natalie’s supper club in the evening it was a late night.

The supper club, held at the Paradise Club in Kensal Green (the same place where Hazel, aka the Food Doctor, had her supper club in January), was a great opportunity to meet other bloggers and fitness/healthy food enthusiasts. It was so lovely to catch up with everyone, and meet people in the flesh who I’ve only spoken to on social media in the past. Oh and the food! The food was ah-may-zing. On the menu was courgette fritters with a tahini dip and an almond and maca milkshake, beef burgers with halloumi and sweet potato fries, and a healthy chocolate brownie with caramelised peanuts and banana ice cream. I’m definitely going to be looking out for recipes going up on the girls’ websites soon!

Wednesday – Run 6:30pm. Last week Elle (Keep It SimpElle) asked if anyone was able to help co-lead the Lululemon Run Club with her while Bethan was recovering from her fantastic performance at the Paris Marathon (well done Bethan!). I was in London anyway and had kept meaning to go along to the run club but never had the chance before so jumped at the chance. My achilles was still a bit sore, but I knew the run would be a fairly relaxed pace and a nice short-ish route too so I risked it. We met at the amazing Covent Garden store and headed down towards the river, along to Millennium Bridge, back to Waterloo Bridge and back up to the store again for a nice 3 miles in the sunshine. It was so nice chatting to the run club regulars, and a beginner who has entered her first race this summer. Unfortunately, not knowing London too well myself, I probably wasn’t much use to Elle, but if I can co-lead again I’ll definitely think up my own route, and maybe play some of the games I learned on my LIRF course too!


Wearing my gorgeous Bishopsgate leggings by Laurie Nouchka

Thursday – Strength and Power 6am. I braved an early morning workout today after feeling a bit energised from the run last night and I’m really glad I did. I probably would have struggled in a normal CrossFit class, but the new Strength and Power class doesn’t have a metcon (or metabolic conditioning) section in so was a little easier to handle with my limited breathing! We started with a warmup then moved on to explosive power, then strength and, finally, endurance. We did:

Box jumps (working up to 30”)

Box single leg drives (with a 5kg plate overhead)

Medicine ball wall slams

Farmers carries (unilateral, heavy dumbbell)

Stiff legged deadlifts (45kg)

Bar rollouts

Bear crawls

I’ve always freaked out when it comes to high box jumps, and the only time I’d ever tried to jump 30” before I froze at the bottom before I could even jump! We were jumping one by one in a line and doubling back round, and this time the box was a slightly padded one so I wasn’t quite as scared, but I still managed to chicken out at the last minute, landing on it in a kneeling position! I carried on jumping from a small step so I didn’t have to go quite so high. After everyone had finished I gave it one last go from the floor and cleared the jump – yay! The whole class was a different challenge to our usual CrossFit session, and I think will help build on those athletic elements that are needed in CrossFit.

Friday – Rest day.

Saturday – Rest day. I had sports massages to do in the morning, and then headed into London in the afternoon for a blogger event hosted by Currys and Monster Products, where we learned all about how music affects sport and exercise. We came away armed with knowledge of how to use music to help us focus, as well as to reduce the perceived intensity of exercise, and perhaps even improve our performance, as well as our very own pair of Monster iSport Superslim wireless headphones – thank you Currys and Monster! More to come on this in a blog post soon!


It was so nice to see these ladies there


Keep an eye out on the blog for a review of the Superslim headphones soon!

Sunday – Rest day. After a busy and tiring week (and a night out last night, whoops!) I wasn’t really feeling up to much exercise and Darren and I had set the day aside to put our wedding invitations together. We’d ordered them from Pure Invitations and they arrived during the week (dumped over our gate, thanks delivery guys!!) but we had to assemble them ready to post hopefully next week. We got to work with craft spray and double-sided sticky tape and got the whole lot done in the one day. This is probably the most productive thing we’ve done towards our wedding… only 5 and a half months to go!

Mileage Tracker

Weekly Miles: 3 miles

Running Total: 147.5 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 12 out of 16 weeks
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg
Georgina Spenceley
Georgina Spenceley


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