9   300
24   404
17   362
43   511
44   334
14   259
5   255
39   358
34   277
33   515

2015 Training Diary – Week 26

2015 Training Diary – Week 26

Returning to exercise after a week of nothing can be hard work sometimes, perhaps no more so than with CrossFit as the ache in your muscles after your first session back is like you’ve never trained before. Easing myself back in slowly I only managed three training sessions this week, but each of them was fun and each of them because I wanted to go – no other reason than that – and to me, there’s no better reason.

Two days in Paris with work at the start of the week meant my first session wasn’t until Wednesday, but I felt like I made up for it with a mix of activities. I even cracked my road bike out for (ashamedly) the first time this year.

Week 26: 22nd to 28th June 2015

Monday – Rest day. The 8:15am train from Ebbsfleet meant an early start in the morning to allow plenty of time to get to Paris. We were going to meet up with the team we had worked with to deliver a project I’ve been working on for around 18 months to have a wrap up meeting and celebrate the implementation. Unfortunately our train was delayed due to a broken down Eurotunnel service ahead of us, but we still got to Paris in time for our meeting.

The evening was spent with too much wine and not enough self-control and I had a moment of panic when I realised I hadn’t stood up for three hours, but that I had been readily provided with glass after glass of wine. Fortunately my legs held out and I managed not to embarrass myself too much… except for pouring wine in my COO’s shoe. Oh lord.

Tuesday – Rest day. In the morning we had a short amount of time to have a quick look in the ground floor of the amazing La Fayette shopping centre, where I snapped this gorgeous roof, before heading back to the station. My phone camera just doesn’t give it justice! Coming back from Paris was a breeze, though it seems we had a lucky trip as shortly after our train arrived in the UK the Channel Tunnel was closed due to the dramas in Calais. It was still quite a long day though, and I definitely needed the evening to sort out my overnight bag and do some bits and pieces round the house.

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Wednesday – CrossFit 6am. I don’t usually mention the warm-ups that we do at CrossFit because they’re fairly standard stuff… but today’s warm-up deserves a mention. We had the choice of doing a 1200m row or, what the coach really wanted us to do, an 800m run. With a wall ball above our heads, and a 5 burpee penalty for each time we cheated. Shoulders burning and your whole body slowing to compensate for the extra weight, this was killer. Needless to say I didn’t make it the whole way around without having to rest my arms – but I questioned the definition of “cheating” and got away without doing burpees. I don’t think I’ll be so lucky next time.

We then worked on kipping, either with toes to bar or pull-ups. I opted for pull-ups as they’ve been my nemesis for longer, and struggled my way through 5 sets of only a couple of reps each time. Next up was front rack lunges, with 12-10-8-8-8-8 reps, increasing the weigh each time. I worked up to 40kg. The WOD was a partner 8 minute AMRAP of:

12 deadlifts (50/30kg)

6 box jumps (24/20″)

6 shoulders to overhead (50/30kg)

I worked with Jo and we managed 11 rounds and 9 reps. My coach noticed my new Nanos and commented on how many pairs I had… so I decided to get them all out for a little Nano circle – isn’t it pretty!

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Thursday – Strength and Power 6am. I haven’t managed to get to the strength and power class for a number of weeks now – in fact, I’m fairly sure I’ve only managed to get to one class from each programme (4 week blocks), which is a little annoying as I haven’t been able to see how I would progress with the programme. This class is always really fun and works on skills we just don’t usually have time to train without doing open gym sessions. We did:

Bridge walk-outs

Sliding lunges

Box jumps

Drop jump to broad jump

Hurdle x 3 to box jump

Partial deadlifts (top phase)

Single arm front squats

Single leg burpees

Towel pull-ups

I’m sure Lee throws some of these movements in just to laugh at us as he takes photos of us mopping the floor with our sliding lunges, and hopping around with single leg burpees. But that’s the cynic in me!

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Friday – Rest day. Lunges on Wednesday absolutely destroyed my legs and by yesterday I was already shuffling around… so much so that Darren was embarrassed to walk with me as we walked in to the cinema on Thursday night. I decided to take a rest day today and let my legs recover. I definitely needed to ease myself back in slowly.

Saturday – Rest day. Today was a mixture of a pamper day and a day of chores. I started the morning getting my nails done (ooh fancy!) but then dived straight into cleaning the kitchen and our bedrooms… probably not the best treatment for my freshly made-up hands, but I did wear gloves! In the evening we went out for a lovely dinner only to forget to call a cab for the journey home and having to walk about a mile and a half back along the main roads with no street lights to the nearest cab point. Whoops! It was a nice end to the summer’s evening though!

Sunday – Cycle-run-cycle 10am. My friend Laura sent me a message earlier in the week asking if I was free to run at the weekend and I’m so glad she did because a) I probably wouldn’t have gone otherwise, and b) we had a great chat and catch up. Though I probably just chewed her ears off the whole time.

Laura and I did a lot of marathon training together in 2012, both completing our first marathons that year, and ever since we’ve remained friends (though not done much running!). She used to live within half a mile of me but has recently moved across town so I decided to pull my bike out of the darkness of our shed and give it a cycle for the 4 miles to her new place for our run, and then back again. I really enjoyed myself and definitely plan on getting on the bike again soon. I also need to get my mountain bike out soon!

I wore my Nike We Run London vest from the race I was supposed to do last week – I didn’t want it to go to waste as it’s such a nice vest! Can’t wait to wear this in dark runs as the London silhouette is reflective!

What has your week in training been like? Have you done something different to mix it up a bit? As always I love to hear from you!

Mileage Tracker

Weekly Miles: 2.8 miles (the .8 is important!)

Running Total: 188.8 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 26 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
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Georgina Spenceley
Georgina Spenceley

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