Workout 8/03/2016

This workout was actually a fitness test. I’m doing a 12 week challenge at the moment, which I’ll go into more details on next week post-Bogong, but for now here’s the results (I’ll re-do this again in four weeks or so)

The idea was to see how many reps of each I could do in the allotted 1 minute. I chose to focus on good form and not sacrifice technique for more reps, and I was pretty please with my results:

  • 1 minute of burpees: 15 reps
  • 1 minute of push-ups: 20 reps
  • 1 minute of sit-ups: 22 (this was listed as crunches. I think they’re too subjective, so did sit ups instead)
  • 1 minute of alternate lunges: 32 (I’m not really sure how I’d beat this, I was going at a decent pace. I think I’d be best to add weight and work to match this result)
  • Plank for time: 1 minute 11 seconds
  • Jump squats: 53 (low squats with good form)

New training goals

Happy New Year! A lot of people bring new goals or new habits to a new year – I’m not a fan of that. Unfortunately the countdown to the next adventure happens to coincide with the new year though, but that doesn’t matter! In March we’re heading back to Mt Bogong to do the Conquestathon again. This time last year we’d been training for a while already, but this year it just hasn’t happened. With 8 weekends and 10 weeks to train, there’s not a huge amount of time – but there’s definitely enough.

With that in mind, there’s two things I need to do to improve on my time and performance from last year.

  1. Improve my cardio
  2. Lose some weight

Getting the weight off means there’s less weight to lug up (and down!) that mountain. Improving my cardio means that I can go longer, go stronger, break less often, and break for shorter amounts of time. I was quite happy with my recovery times last year, but I was still stopping too often for my liking. I want to move more, stop less, and be still for less time when I do stop.

I haven’t mentioned improving leg strength in those goals. Although I canĀ always do with improved leg strength, I also know that I have enough to get me up the mountain. More would be better, but it’s not the main focus.

So with all of that in mind, I’m aiming to get to the gym at least four times per week in the lead up to Bogong. Between PT sessions, workouts with J and a few of my own ones thrown in, plus our practice hikes, I think I’ll be fine to maintain that. Fingers crossed for some results.

4/01/2016

  • (70 kg deadlift x 3) x every minute for 5 minutes
  • (40 kg deadlift x 10) x every minute for 5 minutes
  • 5 minutes rowing (at a pace where I can still breathe through my nose)