Sunday 6 February 2011

Workouts - Week Commencing 31 January 2011

Monday 31 January 2011: Chest and Triceps

- Push-ups (15/15/10/10)
- Machine Flyes
- Machine Press
- Tricep Cable Pull Down
- Lying Tricep Extensions with Barbell
- Push-ups (10/10)


Tuesday 1 February 2011: Back, Biceps and Core

- Pull-ups (8/7/6)
- Machine Row
- Machine Pull Down (both grips)
- Barbell Curls
- Crunches (with medicine ball)


Wednesday 2 February 2011: Running

- Interval Run on the Treadmill (5.4km). 8 Intervals in total (as below) Summary
  • Warmup
  • Fast for 1 minute at 3.50-4.00 minutes per km pace (15kmph)
  • Recover for 1 minute at 5.30-6.00 minutes per km pace (10-11kmph)
  • Last fast interval for 2minutes
  • Cool down
- Crunches with 5kg medicine ball (15/10/10)


Thursday 3 February 2011: Legs

- Machine Leg Push
- Machine Leg Push (1 leg)
- Machine Calf Raises
- Extensions
- Curls


Friday 4 February 2011: Running

- Easy Run (5.2km at 5:31 pace) Summary / Map


Saturday 5 February 2011: REST

- Rest


Sunday 6 February 2011: Long Run

- Long Run (12.2km at 5.22 minutes per km pace) Summary / Map

- - - - - - - - - - - - -

Overall I had a good training week, I was glad that I ran intervals on Wednesday; they are really enjoyable! Using the treadmill makes it so easy to get the timings and paces spot on.

Next week:

Weights: I'll probably keep the same body parts on the same days but maybe increase the weights to put me in the 5-8 rep zone.

Running: I'll stick to the same running formula, I might have time to take part in a ParkRun race on Saturday. If I do I might make some adjustments to the schedule.
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