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John logged 1301 miles.

Last workout almost 4 years ago. Help get them back on track!

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  1. FIT
    good Strength Session 00:15:00

    Big Five
    Row 112.3 x 5 (up from 4 last session)
    Press 94.5 x 4 (up from 5 x 90 last session)
    Pulldown 27.5 x 2 (down from 4 last session)
    O/head press 30 x 2 (down from 2 last session)
    Leg Press 10... read more

  2. FIT
    good Pilates session 01:00

    Focus on trap engagement and breathing

  3. walk
    good Dog walk to Pilates & back 10.3 km 01:30 14:03 pace

    Too nice to be inside. Took Karma the dog on a brisk walk to Pilates and back. Very nice walk indeed.

  4. RUN
    good Cadence run 3.69 km 00:20 08:45 pace

    Small pace run to get the legs back into shape. They are deconditioning quickly doing only swimming. Workout was to keep up a 90 cadence until I got puffed (which wasn't long). Also through in... read more

  5. FIT
    good Active Recovery 10 km 04:00 38:37 pace

    Long walk around the suburbs with family and dog while geocaching - very good active recovery activity

  6. FIT
    Hull sanding 03:00

    Sanding Wailea's hull. I'm counting this as a full upper body work out. Very hard work for arms, shoulders and back.

  7. swim
    good 1200 m 01:00 80:28 pace

    4 x 300 meters at 2:14 / 100m (CSS + 6) pace. Focused on activation of traps as my Pilates teacher (@truepilatessyd) suggested, and they got a pretty strong work out. About 70% I felt a bit unbala... read more

  8. FIT
    Pilates 01:00

    Half session was loosening up shoulders from the sailing on Sunday, the other half focusing on shoulder isolation for swimming.

  9. FIT
    sailing 04:00

    Wonderful day on spinnaker grind. We were using the kite to surf down waves so got a great shoulder workout.

  10. FIT
    good run - swim - run 6 km 01:20 21:27 pace

    run to the pool - 2k
    1 k swim
    run home again - 3k

    Was going to do 3 k swim (Red Mist Session) but shoulders and arms way too tired. Going to rest arms for 48 hours or so until they have recovered

  11. swim
    alright half session 1800 m 00:30 26:49 pace

    Half a session - 1800m. Still very tired from all the swimming last week. Also, incorrectly tried to do laps at CSS speed. Should have added a few seconds to it.

  12. swim
    good CSS test 2000 m 02:00 96:33 pace

    Conducted a CSS test. Very pleased to see a 10% improvement in one month of training. I am feeling much stronger in the water and that I am developing a much better catch. It feels like I am pullin... read more

  13. FIT
    Strength Session 00:15:00

    Big Five routine. Pleased to increase intensity of each exercise. Have changed to incline squat rack instead of machine in order to get better hip engagement.

  14. swim
    alright 1600 m 00:40 40:14 pace

    Set out to do Kicktastic session 3 which included a CSS test. However my deltoids, triceps and/or brachialis were sore from yesterday. I was concerned about injury by overdoing it so dropped the te... read more

  15. swim
    good drills 2800 m 01:45 60:21 pace

    Completed Kicktastic Session B
    2,800 meters
    Developed very tired shoulders, especially where the deltoids connect with the humorous. Also, when doing 70% effort drills had to stop for rests, sugges... read more

  16. swim
    good Bondi Classic 2000 m 00:49 39:28 pace

    Very good conditions, almost no draughting, aimed for wrong landmark on last long leg and went quite far off course.

  17. RUN
    great Hill run 3.14 km 00:25 12:35 pace

    little jog to keep legs active

  18. swim
    good Great Sydney Swim 00:45

    Quite good conditions, water start, drafted a lot; had to stop for fogged goggles several times

  19. FIT
    Sailing 04:00

    On brace tonight - quite a busy sail, will sleep well