Workouts - Week Commencing 28 February 2011

Monday 28 Feb

- 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

Just as I reached the end of my session the fire alarm went off, so we were all ushered out onto the pavement. I dived into the changing room to collect my belongings to avoid being late for work. Luckily I had an alternative place to shower.


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

The recovery intervals may not be completely accurate, but the speed intervals are correct - I had to try to remember everything between fininshing the workout and typing this post.

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