Week 17

Monday 8 June
4 mile run. Was meant to be a short run to ease myself back in after a week off.
Confirmed the need for running socks though - best to beat blisters.
Weird sharp pain in left shoulder.

20 sit ups (bench)
20 dorsal raises (fit ball)

Tuesday 9 June
20 sit ups (foot under door hook thing)
20 crunches
2 reps of 5 bicep curls (16kg)
2 reps of 4 shoulder presses (16kg)
plank (epic fail at the...)
press ups (weak effort, felt hard today)
some pull ups.

Wednesday 10 June
4.5 mile run - completed in under 30 minutes!

Thursday 11 June
?

Friday 12 June

Drove to Pembrokshire

Saturday 13 June

Day of surfing.

Sunday 14 June
Day of surfing.

Week 15

Monday 25 May
Climbing @ Pleasley Vale 2-3 hours

3 sets of 5 bicep curls 16kg
3 sets of shoulder presses 16 kg
2 sets of 10 fit ball dorsal raises, 1 set of 15
3 sets of 10 fit ball crunches
3 sets of 20 crunch twists
3 sets of 10 press ups (on knees)
2 sets of resistance leg raises, to fatigue
(Lie on your back with your partner stood at your shoulders. Holding onto your partners ankles lift you legs striahgt into the air, keeping them straight. Your partner then firmly pushes your legs back down to the ground, to the side etc, in a random pattern)
10 side leg raises
(Lie on your back with your arms out to the side like a cross. Lift your legs into the air keeping them straight. Lower your legs to the left, keeping them at right angles to your body, keeping your shoulders on the floor. Raise, Repeat on the right. Repeat.)
2 fingertip pull ups on the Beastmaker

*chest cramp*


Tuesday 26 May
bleep test (level 8.4)
run - 3 miles
pull ups


Wednesday 27 May
weights and core


Thursday 28 May
-

Friday 29 May
-
Saturday 30 May
-
Sunday 31 May
3 mile run, max speed uphill. Internvals between lamposts for 1+ mile (jog/sprint)

Week 13

Monday 11 May
Climbing @ the wall, about 8 problems flashed, another 4-5 tried so not exactly maximum effort! Felt quite tired and arms getting pumped fairly easily.

Also did some pull ups on the rings (again arms felt beasted) and 20 crunches, 20 dorsal raises over the block.


Tuesday 12 May
35 sit ups before breakfast.
Circuits class @ lunchtime, approx 30 mins? Loved it. Wasted me.


Wednesday 13 May
Still wasted from circuits. That really was maximum effort. Will be back next week.


Thursday 14 May
Run 3 miles.
Weights, 16kg (8kg each arm) 5 reps of 5 curls and shoulder presses.
Pull ups, 2 at a time, 3 reps.


Friday 15 May
Run 4/4.5 miles
Weights, 16kg (8kg each arm) 5 reps of 5 curls and shoulder presses.
Pull ups, 2 at a time, 3 reps.

Saturday 16 May
-


Sunday 17 May
Two routes at Stanage, in the rain. Scary & soaking.

Week 9

Monday 13 April

Slacklining for a couple of hours with V&M

Tuesday 14 April

Run, 3.5 miles. Flipping stitch again. Even after I made a special effort to concentrate on breathing, and trying to run sower. I think they may be linked to dehydration?

Wednesday 15 April

Climb down the Unit, 2-2.5 hours. 1/2 time spent on 15o, other half at 30o. Managed to do several warm ups on the 30o angle. Callouses hurt from the holds though. Endurance core workout. Amazingly no stomach muscle ache the day afterwards.

Thursday 16 April

-

Friday 17 April

Run: 3.5/4 miles. Made sure I ran slower this time, which paid off. Easily cruised the distance, no stitches or breathlessness - had more 'go' left at the end of the run (shame I had jobs to do so couldn't really push it). Pretty pleased with that.

Saturday 18 April

-

Sunday 19 April

-

Week 8

Monday 6 April
Climbing wall, 2 hours. Knackered with sore fingers. Didn't get much done - no new ticks. Did some lock off and off set pull up training on the rings.

Tuesday 7 April
3.5 mile run after work. Still knackered.

Wednesday 8 April
Climbing @ the unit. 2.5 hours. Lock off and pull through practice. Exclusive use of tiny footholds. Felt strong!

Thursday 9 April
-

Friday 10 April
Climbing @ the wall, 3 hours ish. Nothing particular to report.

Saturday 11 April
-

Sunday 12 April
3.5 mile run. Epic stitch - I hate getting stitches.

Week 7

Monday 30 March
Climbing @ the wall. 2 1/2 hours
Also did some rings - pull ups, off set pull ups, lock offs.

Tuesday 31 March
3 mile run after work in new trainers. Very happy with them. Up and Running, Nottingham get my vote for service.
Came home and did some pull up training - 3 sets of 5 reps assisted pull ups (both grips).
3 sets of 2 reps pull ups

Wednesday 1 April
Eye appointment - not sure if I'll be able to climb

Thursday 2 April
3.5 mile run after work. Possibly ran a bit too fast. Stitch 3/4 way round. Felt good though.
40 push ups (sets of 10)
50 sit ups (sets of 10)

Friday 3 April
-

Saturday 4 April
Boudlering @ Brimham Rocks in Yorksshire. Fairly hungover (a habit I need to break out of) but felt strong. Nearly latched a 5+ I was trying - frustrated I didn't just lob for the top.

Sunday 5 April
Slacklining in Roundhay Park. 5 steps! Success!

Week 6

Monday 23 March

no climbing or running - sore fingers from the weekend, sore feet from the weekend.


Tuesday 24 March

some pull ups - easily doing reps of 2 pull ups unassisted now :) Did rep of 3 today.


Wednesday 25 March

-


Thursday 26 March
-

Friday 27 March
climbing @ the Unit. Practicing lock offs and reach throughs. Got some new problems using the wooden holds.


Saturday 28 March
cycled around, into town etc.

Sunday 29 March
routes @ High Ned end of Stanage. First time I've actually roped up at that crag! Did some nice VS, HS and HVS's. Frustrated when I fell off the crux on a HVS 5b. Should've done that easily. Need to improve my route reading skills.

Week 5

Monday 16th March

Climbing @ the wall - 2 1/2 hours , success on the stepped overhang with the yellow & blacks. Too tired after that to get the pink and black though - much brushing required of the smeggy holds. Also ticked the green crimpy problem on the slab (with inclusion of ledge and 1 extra hold that some might have said was out...)

Tuesday 17th March

5 mile run - excellent, playlist was perfect. Felt super psyched.
Only issue is with my trainers. Even with tape on the arches of my feet the insoles are still rubbing and causing blisters. Need to investigate some new trainers if am going to up my mileage.

Wednesday 18th March

Pull ups training:
6 reps of 5 assisted pull ups - 3 of each grip
got quite bored...

Thursday 19th March

5 mile run (a treat saved from yesterday)
Decided to do it without the insoles in because had run out of foot tape - not going to do that again. Knees feeling ok now, but drastically reduced my technique/style. Felt like I was lumbering along.

Did some core and push ups while neighbours was on ;)

Friday 20th March

-

Saturday 21st March

Climbing @ Burbage South. Very unfulfilling. Didn't get any of the (harder) problems I tried on the sheep or the tank. Went through 1 tip and was critical with 4 others. Left feeling shitty.

Sunday 22nd March

Went for a run, slightly longer than the usual. Stupid new taping system didn't work (note to self, revert to old system).
Did some pull up training:
* 3 sets of 2 pull ups unassisted.
* 6 sets of 5 pull ups assisted (both grips).

Week 3

Fontainbleau trip

Saturday - Epic travelling
Sunday - Drei Zinnen and Canche aux Merciers
Monday - Roche aux Sabots, Cul de Chien and Roche aux Oiseaux
Tuesday - Canche aux Merciers (ticked 5c with tape on 7/8 fingers - thumbs OK)
Wednesday - Rainy, rest day. Went for a walk. Screaming elbow tendonitis.
Thursday - 95.2
Friday - Bas Cuvier and Canche aux Merciers
Saturday - Epic travelling!
Sunday - Back at home. 6 sets if 5 pull ups, 3 mile run

Week 2

Monday 23 Feb

Training might be a bit light this week (see prev post re concussion).
Will be going to be early tonight after overdoing it a bit on the booze this weekend.

Tuesday 24 Feb

Back on track today, decided not to go down the wall, but to turn the house into a home gym instead.
5 x reps of 20 sit ups
4 x reps of 10 push ups (something I have to work on, I'm crap at these)
4/5? x reps of 20 bicep curls with 16kg weights
4/5? x reps of 20 shoulder presses with 16kg weights
some (token) leg lifts
some dorsal raises

Also set up the pulley so I can train assisted pull ups - managed 3 with some cobbled together weights found strewn throughnout the house. Not sure how much they weighed in at in the end...
Also did a few reps of single pull ups, both grips.

Sound track?
Police interceptors
Traffic Cops
Real Rescues
--------------Yeh!