15km run

Yesterday (Sunday 5 June 2011) I did my longest 'long run' so far - 15km.

I was slightly worried yesterday afternoon because my left Achilles was feeling quite tender. I think I may have run up too many hills last week and the long run (also with hills) pushed my Achilles to the edge!

However it is feeling slightly better today - Today is a rest day so I'm hoping that it'll be back to normal by tomorrow.

Back to now... I'm sitting here in work and I can feel that my thighs are slowly developing my favourite post-workout feeling... DOMS!!! I haven't had DOMS in my thighs for ages.. I'm going to enjoy this while it lasts.

7t.

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)

• Trail Run - 6.28km ( Summary / Map ) - Also see my 'First Trail Run' post.
  

Changed into my road running shoes and continued....

• (Long) Run - 7.19km ( Summary / Map )

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.