- Chest and Triceps (and core)
- Push-ups (10/10/10/10/10)
- Chest Flye Machine
- Chest Press Machine
- Tricep Dumbell Extensions
- Tricep Barbell Extensions
- Skull Crushers
- Crunches (10 x 4 with a 5kg Ball)
Tuesday 1 March
- Back, Biceps and Shoulders.
- Pullups
- Machine Rows
- Machine Pulldowns (various grips)
- Dumbell Hammer Curl and Press
- Barbell Curls (Various grips)
- Bent Over Reverse Flyes
Wednesday 2 March
- Interval Run on Treadmill (6.5km / 34.02) ( Summary )
- 1km Warm up
- 0.5km at 5.00 min per km (12kmph)
- 0.5km at 4.17 min per km (14kmph)
- 0.5km at 5.00 min per km
- 0.5km at 4.17 min per km
- 0.5km at 5.15 min per km
- 0.5km at 4.00 min per km (15kmph)
- 0.5km at 5.15 min per km
- 1km at 3.56 min per km (15.1kmph)
- 1km Cool Down
Music: Gym background music.
Thursday 3 March
- Rest Day
Unintended - Didn't get to bed in time the night before so spent an extra hour in bed.
Friday 4 March
- Easy Run on Treadmill - 6.46km ( Summary )
- overall pace 5.26 min per km
Saturday 5 March
- Rest (Planned)
Sunday 6 March
- Long Run: 12.15km ( Summary / Map )
Music: None (I fancied a silent run)
Headed for the trail again but I left home too late and there were too many dogs out. I'm a bit paranoid about being chased or attacked so I cut the trail part short and continued on the roads. The good news is that my trail shoes feel great so I am happy to wear them for next Sunday's 10km race in Knole Park.
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7t