Sunday 27 February 2011

Workouts - Week Commencing 21 February 2011

Monday 21 Feb:

- Chest and Triceps
  • Push-ups (warm up) (10/10)
  • Machine Flyes
  • Machine Press
  • Machine Pull-downs (triceps)
  • Barbell Extensions (triceps)

Tuesday 22 Feb:

- Back and Biceps
  • Pull-ups/Chin-ups
  • Machine Row
  • Machine Pull-down
  • Dumbell Curls
  • Barbell Curls

Wednesday 23 Feb:

- Interval Run (6.1km) - Summary
  • 1km - 6.00 mins per km pace
  • 1km - 5.00 mins per km pace
  • 1km - 4.17 mins per km pace
  • 1km - 4.17 mins per km pace
  • 0.3km - 5.00 mins per km pace
  • 0.7km - 4.17 mins per km pace
  • 1.1km - Gradual cool down - 5.00 / 6.00 / walk
Was supposed to be a pyramid but didn't quite work out as planned. I wanted to keep running fast.


Thursday 24 Feb:

Missing my train by a few seconds actually meant that I arrived in London over 20 minutes later than planned. I had to scrap my gym session and squeeze in some body-weight leg workouts throughout the day.
  • Squats
  • Walking Lunges
  • Leg lifts (Backwards / Sidewards etc)
I am loving the walking lunges!


Friday 25 Feb:

- Easy Run ( 6.8km ) - Summary / Map

Music: Radiohead - The King of Limbs


Saturday 26 Feb:

- Quick body-weight session (but overall it's a rest day)
  • Push-ups
  • Crunches

Sunday 27 Feb:

- Long Run (Split into two halves so I could test my new trail shoes)
Changed into my road running shoes and continued....
Music: Radiohead - The King of Limbs

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The highlight of the week was the trail run. Also, all three weight sessions resulted in some nice DOMS.. - I love having DOMS!

I guess next week will be roughly the same, give or take.


7t.
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