Training since last week

Wassup y'all? Man I'm getting bad at keeping you guys updated on my training. Now I have to sit down and remember my training since last week.

Pretty sure since last week's soggy run I started to feel a bit crook again, so I got Fran to take it easy on me during my strength and conditioning session, so we focussed on upper body strength integrated with core.

The remainder of the week was 45min-1.5hr recovery rides. I'm pretty lucky that the Matilda's (Australian female soccer team) came to the gym for a session so I got to shoot the breeze with them in the bike room, and chatting to them about their upcoming qualifying games and training regime.

I decided to skip racing last saturday due to 'inclement' weather, but still went for a 60-odd-k's with Paul from Forest Lake to Toowong for a coffee.

Rested Sunday, but Monday hit the Murrarie criterium circuit hard with a full 'dress-rehearsal' for this weekend. 45mins at lactate threshold + 3 laps flat out. Felt sick at the end. Unfortunately, I forgot my bike computer so no avg speed data etc.

Tuesday was another session with Fran. We designed the following whole-body integrated with core workout. Try this:
Bosu squats with 15kg dumbells
Superset with 15kg DB lunge balance complex (front, side, rear, repeat x 4) each side
Triset: single legged squat with row (low pulley, single leg squat, straighten, then opposite arm pull) x 12-15each side
Repeat

Bench Press: 50kg, 5 x wide, 5 x normal, 5 x close grip
Superset: 20 chest taps + 4 pushups
Triset: 17.5kg DB Romanian deadlift, slow, 3secs down-pause-3secs up
Repeat