Sunday 6 March 2011

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
LinkThe 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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