motivation? me too!

Kusatsu April 22 2012

Stairmaster? Me too! Kusatsu entry? Me too! Motivation up? Me too!

• Kusatsu 2008 36:00 / 5th
• Kusatsu 2009 36:55 / 3rd
• Kusatsu 2010 40:01 / 6th
• Kusatsu 2011 38:00 / 12th

In the warmer months I’m checking the weather forecast constantly.  Planning my training rides around the weather.
 
In the winter in Niigata, I rarely check the weather.  I don’t need a weatherman to know which way the wind blows.
 
I could have commuted by bike today but I just wasn’t expecting the good weather.

Still I have a good plan:
 
Wednesday: Gym / Rollers
Thursday: Swim
Friday: Rollers
 
If the roads are clear at the weekend I may try a longish ride on the flats…

Wednesday’s training:
 
1.Gym – circuit training no.3 – increase the load slightly

• stepping machine level 20 × 10 mins

• leg press 107kg x 20 , 114kg x 20, 120kg x 20
• chest press 32 kg x 20 (2 sets) , 32 kg x10
• back extensions x 25 (3 sets)
• leg curl 45 kg x 40, 50 kg x 25, 54 kg x 20
• rear delta 18kg x 20 (3 sets)
• pectoral fly 18kg x 20, 23kg x 20 (2 sets)
• leg extension 45 kg x 20 (3 sets)
• shoulder press 9 kg x 20 (3 sets)

• stepping machine level 20 × 10 mins
• stretch

Total: 1h 15 mins

**2. rollers**                

• warm up – build to 150 HR x 10 mins
• 150 HR x 40 mins
• warm down x 5 mins

Total: 55 mins