Saturday 11th January 2014

Workout Soundtrack: Brood Audio Podcast – ‘Robert Espinosa’

50×1 bicep curls, 40×2 dumbbell bench press, 40×1 wide press-ups, 40×1 close press-ups, 60×1 sit-ups, 30×1 marine crunch, 35×1 Russian twist (w/5kg weight), 30×1 leg lifts, 40×1 dorsal raise, 50×1 standard squat, 3:30 x1 standard plank (Australia Holiday, session 9)


Workout Soundtrack: Oliver Huntemann – ‘Ideal Audio Podcast, volume 31’

50m warm-up (freestyle)

66x25m 35:57 (freestyle)

100m warm-down (breaststroke)

I woke up. I drank coffee. I ate a banana. I walked the dog and then I hit the exercise mat for a one set core, upper body and legs session! It felt good to get my muscles moving and to start working on my core after a few days off – it feels like the rest has actually done some good for me and increased my capacity to undertake more repetitions in a set without too much discomfort. This being the case I’ll aim to increase my sets this week until I’m at 3 sets per session again.

After my strength and conditioning session I packed up my swim bag and headed to the pool almost straight away. I noticed as I was shouldering the bag that my shoulders were feeling a little tight and this was soon proved to me during my warm-up swim – they were aching like hell after 50m/2 laps at above race pace! I didn’t let this deter me though, I decided to focus my mind entirely on what my legs were doing and also my lap count which seemed to do the trick up until around the 1km/40 lap mark – until yesterday 40 laps would be my usual stopping point and I’d jump out of the pool and head straight to the sauna. However, after yesterday’s invigorating 2km/80 lap effort I decided that 40 laps will now be something I use when I’m feeling a little tired or under the weather – much like 20 lap sessions were used last year! From now on I’m aiming to keep my swim session at between 50 and 80 laps with a view to being able to swim 120 lap sessions by the end of the year which I think is an achievable and worthwhile goal pool based goal for the coming year.

After my swim I went to the sauna for a bit of quiet time and sat for 40 minutes trying to keep my mind as free as possible of any thoughts – I’m working on this and was probably successful for about 5 minutes out of the 40! Otherwise it was business as usual – I went through Buddhist and Hindu mantras in my head as well as thinking about random things from my life (both past, present and future) in a bid to keep my mind off the heat as I still begin to feel the struggle after about 30 minutes or so. I have found that talking to other people and engaging in conversations ranging from home life to politics does help to completely distract me. However, I figure this isn’t always the best option to take when it comes to conditioning the mind for coping with running long distances, in the heat with little to no company for mile after mile – as I imagine the case will be in the Sahara during the Marathon des Sables! So it is that sometimes I just try to zone out and focus on either nothing or just my internal monologues or mantras.

Now I’ve written this I’m about to head out on my mountain bike. I’m riding in to town to go and try on my suit for my best mate’s wedding in Australia – less than two months to go until I’ll be on a plane! I really do suppose I should get on with writing my Best Man’s speech at some point very soon to…

With that dear reader, I give you thanks for reading through and wish you a pleasant Saturday!

Peace Out x

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