2015 Training Diary – Week 18

2015 Training Diary – Week 18
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My god, it’s May already! Where on earth is this year going? I had another busy week this week with three sports massages in the diary, an evening at friends’, Be:Fit London on Friday and then going to watch a weightlifting competition, and finishing it off with a 3rd birthday party and being chased round the Silverstone race circuit by David Coulthard… and no, surprisingly, that wasn’t just a weird a dream after too much birthday cake.

Week 18: 27th April to 3rd May 2015

Monday – Rest day. I don’t tend to train much on Mondays any more, and after yesterday’s obstacle race I certainly needed the rest. Tonight I had the first two of my three sports massages to do this week.

Tuesday –Rest day. I had intended to go to CrossFit this morning, but woke up to the alarm feeling very tired so opted for the extra sleep. I didn’t mind so much as had planned to do the second British Championships WOD after work so thought I’d still get a workout in. But that didn’t go to plan either as I got caught up in a meeting at work and didn’t get out in time for open gym. Unfortunately this means my entry into the qualifiers is now lost as I haven’t been able to submit a score for the second WOD. In the past I might have stressed out about missing a workout and let everything else go to pot too (i.e. eaten a load of junk!), but I just let it go and went off to do my third sports massage appointment then headed home for dinner.

Wednesday – CrossFit 6am. We started the session with a fun warm up and then went into practising different muscle up progressions, both from the pull (pulling yourself up to the rings) and the push (pushing yourself up from the rings) perspective. We covered beginner, intermediate and advanced movements (I worked at intermediate), which was really useful as it gave us a baseline for progression and also gives us something to work on and practice in our own time, should we get the chance. We then moved on to the WOD which was, in teams of 3, complete:

3000 metre row

100 thrusters (15kg)

100 burpees

100 alternate Russian kettlebell swings (16kg)

100 supine rows

I worked with Deborah and Jo and we finished in 14 minutes, just within the 15 minute time-cap.


Thursday – Strength and Power 6am. The program changed for this week, but keeping the same structure of power, strength and endurance. We started with an activity-specific warm up, then moved into the program which was:

Box jumps (30”)

Drop jump to box jump (8” drop to 30” jump)

Squat x 3 to triple hurdle jumps (squatting at 80% of 1RM)

Bench press x 6 to medicine ball chest throw x 6 (benching 80% 1RM)

Burpee pull up

Hanging leg raises

Single-leg candle sticks (or dragon flags, as some people call them)

I managed the box jumps with much more confidence this time around, and even the drop jumps were a lot less scary than I thought they would be! I’ve been working on trying to get strict pull ups for a while now, but have been struggling with the last bit, but the burpee into pull up element allowed me to practice them much more easily than if I was just to work on them in pure strict form. The single-leg candle sticks (Rocky style) were loads of fun, and I’m sure will really bring on strength and control in my trunk for some of the other movements we do in CrossFit.


Friday – PiYo at Be:Fit London 1pm. I registered for the PiYo class at Be:Fit rather than some of the more cardio based ones as I didn’t want to get too hot and sweaty for the rest of the day at the show. Little did I know how warm I would get doing this! The class is a fusion of pilates and yoga, and is done to music, similarly to Les Mills’ body balance but with a faster pace. We started with a yoga-style warm up and then the class was divided into sections for leg strength, core strength and a more fast-paced cardio section. It was a fun class, but in a trial environment and with only 30 minutes it’s hard to know what a full class would be like. I’d definitely be interested to try it again.

In the evening I popped down to Raeda to support my friends in a weightlifting competition against another local box. The team did really well, winning each of their matches and hitting new PBs. Well done Jo, Laura, Declan and Paul!

Saturday – Rest day. Today we went to our friends’ house for their daughter’s third birthday party. We had a barbeque and some birthday cake and then headed home to watch a film in the evening. I had planned to do the Electric Run this evening, but with such a busy day it just wasn’t going to work.

Sunday – Red Bull Wings For Life race, 12pm. This was probably one of the races I’ve been looking forward to the most this year. The premise is that in 32 countries across the globe, 33 races were all starting at exactly the same time, with the same concept… that half an hour later a catcher car would set off to chase you. The UK race was at the legendary Silverstone race circuit and the catcher car was driven by none-other than Mr David Coulthard. I had planned, based on a pacing calculator on the Red Bull Wings For Life website, to run somewhere between 12-13 miles – achievable at around 8:30-9min/mile pace. Unfortunately my race didn’t go quite as planned and I got caught at 11.1 miles. But, I had so much fun (except for the last 3 miles where it all fell apart) that I really didn’t care too much. And what’s more, the male and female winners in the UK were two people I’ve met, so it was so much fun cheering them on! Well done Kate and Tom!

Here are a few photos I posted on my Instagram and Facebook pages, but keep an eye out soon for a full race report.

How was your week in training? Did you get up to anything fun or make any new achievements? I love to hear from you!

Mileage Tracker

Weekly Miles: 11 miles

Running Total: 164.5 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 12 out of 18 weeks… letting this one slip a little!
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


  1. 6th May 2015 / 11:19 am

    WOW. Looks like you’ve got a hard week of training ahead!
    I wish you the best of luck with your Red Bull Wings For Life race!

    • Georgina
      6th May 2015 / 11:23 am

      Thanks Amy, this is a retrospective diary though, so it’s already done! It was a great race 🙂

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