Wow February is marching on and I feel like I've rested up for a couple of weeks after Janathon!  But in truth I have been to the pool and to the Gym a couple of times, I've cycled on boris bikes and on static (*yawn*) bikes.  But somehow not having the obligation to do something daily has made it feel like I've been resting!  

What I have been focusing on recently is planning my training for the London Triathlon in just over 20 weeks.

The full schedule can be seen / downloaded here: Tri Plan.pdf - based on one seen on TriFuel but tweaked to include gym strenghting as well (more on that in a future post).

Today, to start my focused gym sessions I went to the gym to calculate my One Repetition Maximums.  This is slightly embarrising as you have to calculate the absolute maximum you can lift for any given exercise.  As that could be dangerous the safe way to calculate it involves stacking the weights on and when you can only do between 3 - 10 reps you have a weight that you can used to calculate your 1 Rep Max.

I must have looked a sight, throwing weights on, huffing and puffing and only doing a few sets before wondering off to the next bit of kit. Anyway for prosperity here are my 1 Rep Maximums rounded down to the nearest actual weights for my current gym routine:

• Squat: 45KG
• Vertical Traction: 80KG
• Leg Press: 95KG
• Hammer Curl: 15KG
• Leg Curl: 65KG
• Push Down: 27.5KG
• Cable Lateral Lift: 8KG

The squat figure looks a little low given the leg press value, but I can always recalculate it.  One thing I noticed is my legs (knees?) are relatively weak, so hopefully strength training will really benefit them for future runs / cycles.