The truth!

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 30Kgs
Close Grip Bench - 45Kgs
DB Bench - 40Kgs
Ab Crunches

joker77

Training

Cycle

75Kms
2:42 hrs

Enniskerry, Roundwood, Bray, Home

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 27.5Kgs
Lat Pulldown - 100
DB Curls

Cycle in - 10kms, 30mins

joker77

Training

Bench - 55Kgs
Press - 30Kgs
DB Bench - 40Kgs
Close Grip Bench - 40Kgs
Ab Crunches

joker77

Training

Gym

Cardio 50mins - skipping / punchbag

Cycle

23Kms
55 mins

Enniskerry, Kimacanogue, tyre blowout, lift home.

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 25 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown - 100
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Gym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 40Kgs
Close Grip Bench - 40Kgs
Ab Crunches

Cycle

80Kms
2:58hrs

Enniskerry, Roundwood, Newtown Mt Kennedy, Greystones, Bray, Dun Laoghaire, Home

joker77

Training

Gym

Cardio 50mins - skipping / punchbag

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 105Kgs
Bent Over DB Row - 30Kgs
Chins - 25 (6 sets)
Lat Pulldown - 100
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 40Kgs
Close Grip Bench - 45Kgs
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle

72Kms
3:03 hrs

Jonny Foxes, Sally Gap, Bohernabreena, Dundrum, Ranelagh (forgot keys!), home.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Swim, Steam Room, Sauna, Jacuzzi

Cycle in - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
DB Bench - 45Kgs
Close Grip Bench - 45Kgs
Ab Crunches

Cycle home - 10kms, 30mins

Cycle

69Kms
2:32 hrs

Jonny Foxes, Sally Gap, Brittas, Tallaght, Home

joker77

Training

Cycle

92Kms
3:30 hrs

Jonny Foxes, Sally Gap, Laragh, Roundwood, Enniskerry, Home.

Felt like a headwind all day long today!

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 40Kgs
Close Grip Bench - 45Kgs
Ab Crunches

Cycle home - 10kms, 30mins

Cycle

29Kms
1:10 hrs

Jonny Foxes, Viewing Point, Stocking Lane, Home

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Swim, Steam Room, Sauna, Jacuzzi

Cycle in - 10kms, 30mins

joker77

Training

Cycle

18Kms
0:39 hrs

joker77

Training

Cycle

116Kms
4:14 hrs

Glencullen, Sally Gap, Laragh, Wicklow Gap, Hollywood, Blessington, Tallaght, Home

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 30Kgs
Chins - 25 (6 sets)
DB Curls

Cycle in - 10kms, 30mins

Training

Cycle

50Kms
2:02 hrs

Rathfarnham, Edmonstown, Glencree, Enniskerry, Ballyboden, Rathfarnham, Home

joker77

Training

Cycle in - 7.5kms, 20mins

GymGym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 40Kgs
Close Grip Bench - 45Kgs
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 45Kgs
Close Grip Bench - 50Kgs
Ab Crunches

Cycle home - 10kms, 30mins

Cycle

45Kms
2:03 hrs

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 30Kgs
Chins - 20 (6 sets)
Lat Pulldown - 100
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

Cycle

30Kms
1:11 hrs

joker77

Training

Cycle

35Kms
1:22 hrs

joker77

Training

Cycle

96Kms
3:35 hrs

Enniskerry, Roundwood, Ashford, Newcastle, Greystones, Bray

joker77

Training

Gym - Push Session
Bench - 60Kgs
Press - 32.5Kgs
DB Bench - 45Kgs
Close Grip Bench - 45Kgs
Ab Crunches

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Swim, Steam Room, Sauna, Jacuzzi

Cycle in - 10kms, 30mins

Cycle

29kms
1:18hrs

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 30Kgs
Chins - 30 (7 sets)
Lat Pulldown - 100
DB Curls
Ab Crunches

joker77

Training

Gym - Push Session
Bench - 65Kgs
Press - 35Kgs
DB Bench - 50Kgs
Close Grip Bench - 45Kgs
Ab Crunches

Swim, Steam Room, Sauna

joker77

Training 07/09/2010

Cycle

22Kms
1:00 hrs

joker77

The break has gone on long enough!

Played a short game of football last Sunday, legs were in a jock all week.

Getting back to training as and from tomorrow - going out in the morning at 9.30 with Orwell Wheelers for my first beginners spin with them. Have done practically zero miles on the bike in the last month, so I'm a little out of shape, but still should be more than able for the beginners group.

After tomorrow then, it's hopefully back on the bike to work, and back to the gym at lunchtimes. I'm not sure what Orwell do in the evenings - but I'm hoping to start back training in the evenings on the bike as well. This will have to involve less hills as there's no streetlights up around there, and so it's a bit dodgy. I'll be working during the evenings on my dental system, another thing that's been on too long a break, so it'll be hard trying to juggle everything. Hard but manageable.

I've started reading Joe Friels Cycle Training Bible - it's very good so far, but probably more suited to someone who's a little further along than me, still won't hurt to be reading it. He strongly advises getting a power meter, if I keep up the training for the next 6 months, this is something that I can treat myself with. Until then, I'm just hoping to get out regularly, not overdo it at the start, increase the fitness, and enjoy the cycling!

joker77

Training

Cycle

61Kms
2:12 hrs

Rathfarnham, Ballyboden, back of Firhouse+Tallaght+Brittas, Blessington, Home.

Out for the first time with Orwell Wheelers, went for the step up group, pace was grand

joker77

Training

Cycle

28Kms
1:02 hrs

Tallaght

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 50Kgs
Press - 30Kgs
DB Bench - 35Kgs
Close Grip Bench - 40Kgs
Squat - just the bar, easing back in
Ab Crunches

Cycle home - 10kms, 30mins

Cycle

28Kms
1:10 hrs

Viewing Point

joker77

Training

Gym - Pull Session
Deadlift - 80Kgs
Chins - 20 (6 sets)
Bent Over DB Row - 22.5Kgs
Lat Pulldown - 80
DB Curls
Ab Crunches

joker77

Training

Cycle

52Kms
2:12 hrs

Glencree

joker77

Training

Cycle

78Kms
2:52 hrs

Rathnew, Greystones

joker77

Training

Gym - Push Session
Bench - 50Kgs
Press - 30Kgs
DB Bench - 40Kgs
Squat - 30Kgs
Close Grip Bench - 40Kgs
Ab Crunches

joker77

Training

Gym - Pull Session
Deadlift - 90Kgs
Chins - 22 (6 sets)
Bent Over DB Row - 25Kgs
Lat Pulldown - 90
DB Curls
Ab Crunches

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 32.5Kgs
DB Bench - 40Kgs
Close Grip Bench - 40Kgs
Ab Crunches

joker77

Training

Cycle

55Kms
2:21 hrs

Glencree, Enniskerry

joker77

Training

Cycle

109Kms
3:34 hrs

Dunlavin, via Blessington

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 32.5Kgs
Squat - 40Kgs
DB Bench - 45Kgs
Close Grip Bench - 40Kgs
Ab Crunches

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 95Kgs
Chins - none - bar busy
Bent Over DB Row - 25Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle

38Kms
1:26 hrs

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 35Kgs
DB Bench - 45Kgs
Close Grip Bench - 40Kgs
Ab Crunches