Poland conquered, now for the work of Vitruvius..

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Re: Invading Poland...

Postby Jack Hughes » 30 Jan 2014 16:20

Does this mean we will get heavy snow on Friday night/Saturday morning?
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Re: Invading Poland...

Postby kfjatek » 30 Jan 2014 16:30

Jack Hughes wrote:Does this mean we will get heavy snow on Friday night/Saturday morning?


Sure hope not. Don't have winter tyres on my car..

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 03 Feb 2014 00:11

Week 13: 3 x swim, 2 x bike, 4 x run, 1 x S&C, 5 x physio

Consistency vs. Plan score: 10/11 (93/117, 79%)
Plan completion score: 9/10 (93/130, 70%)
Physio consistency score: 5/6 (18/22, 82%)
Weight: 94.2kg (WoW delta: -1.4kg , total delta: -5.6kg)

Another relatively good training week - that's two in a row now, I'm on fire! :lol: Was feeling a bit under the weather on Thursday night (I have a feeling lack of sleep, running in cold/wind/rain & open-air pool swim on Wednesday all had something to do with it), so decided to sacrifice the turbo session and have a proper night's sleep. It was a good decision, as I felt much better on Friday and throughout the weekend.

FitNat is going very well. Weekend got messed up a bit with traveling up to Cannock & a restaurant dinner on Sat with friends, but otherwise all went according to plan, and with great results. Assuming my starting weight was 97.8kg - which was pretty much my run-rate pre-FitNat - I've lost nearly 4kg over 7 days. Which is nothing short of miraculous. Aaaaanyway, decided to continue with the FitNat approach for another 4 weeks and see what happens.

Also, as a result of this, I'm thinking of revising my weight goals, given that after just a few days I'm essentially 1-2kg from the original target. New approach: today, I'm 94kg @ 23% BF. That gives me 72.4kg bone/muscle/other mass. Now, I'd like to drop the BF percentage number closer to 17-18%, with muscle mass staying the same or increasing. Assuming the first scenario, the target weight with 17-18% BF would be 87.2-88.3. That's what I'll aim for then: 87-88kg @ 18% (or lower) body fat. Any thoughts on this?

In other news:

Bike finally picked up, as some of you have already seen on FB. Loving it, although will need to learn to get comfy riding on the sticks, as well as getting used to new saddle sores (ouch! :oops: ). Tried it out today and loved it, despite the fact that Richmond Park on a sunny Sunday is a sh*te place to ride on a TT machine (not an awful lot of chances to push the effort up, with all the cars/leisure cyclists). It's very responsive, you can literally feel how each pedal stroke is turning into speed. :twisted:

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby CCS » 03 Feb 2014 13:54

Very exciting re the new bike (I kept mine parked indoors for ages last year before I deemed the weather nice enough to actually take it out for a ride) - and have to admit that the first spin was one of the most terrifying experiences.
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Re: Invading Poland...

Postby kfjatek » 10 Feb 2014 08:24

Week 14: 2 x swim, 2 x bike, 2 x run, 1 x S&C, 2 x physio, 1 x trek

Consistency vs. Plan score: 7/9 (100/126, 79%)
Plan completion score: 6/10 (99/140, 70%)
Physio consistency score: 2/6 (20/28, 71%)
Weight: TBC (WoW delta: TBC, total delta: TBC)

Pretty crazy week, I have to say. Missed a lot of stuff from Thursday onwards (work + visit to Gibraltar took care of that), but instead went for a VERY hilly, 3.5hr sightseeing walk on the Upper Rock which actually left my calves, glutes, etc. in absolute tatters. Also went for a "train in it - race in it" 50-minute run in gale-force winds and pouring rain on Saturday night, so maybe not quite as bad as it could have been, training-wise.

Nutrition-wise things were worse - you would have hoped that finding a tapas place there shouldn't be too difficult, eh? In actual fact it borders on miracle. Wherever you turn, greasy British cuisine is staring you in the face. In the end I gave up and decided that this would be my cheat weekend. Adventurous return journey didn't help either.. Just hope when I weigh myself I'm not where I was 3-4 weeks ago...

This week will be tough too - plenty of big meetings at work + travel + other stuff will make it difficult to fit good levels of training & nutrition in the calendar. Let's see how much we manage to squeeze in!

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby Jack Hughes » 10 Feb 2014 08:43

kfjatek wrote:This week will be tough too - plenty of big meetings at work + travel + other stuff will make it difficult to fit good levels of training & nutrition in the calendar. Let's see how much we manage to squeeze in!

:ugeek:


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Re: Invading Poland...

Postby kfjatek » 10 Feb 2014 10:07

Jack Hughes wrote:
kfjatek wrote:This week will be tough too - plenty of big meetings at work + travel + other stuff will make it difficult to fit good levels of training & nutrition in the calendar. Let's see how much we manage to squeeze in!

:ugeek:


Welcome to my world :)


:|

I'm still hoping for 2 swims, 2 bikes, 4 runs and a gym session in the new lay of the land this week, it's just not the original mix / plan - let's see if these get ticked off.

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby Jack Hughes » 10 Feb 2014 10:08

We always do.
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Re: Invading Poland...

Postby Worrying Will » 10 Feb 2014 19:46

I keep having to look at options as well this week my plan keeps changing. The cheap gym app is great for children changes I have found as you can still do something.

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Re: Invading Poland...

Postby CCS » 11 Feb 2014 10:33

Looks like all this training is paying off - great work on your 5km time!
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