Running 26-Jun-2014

Legs did not want to play today. This means I am happy with yesterday's squat session but not so much with the run.
The heat and humidity were definitely an issue but the weakest link today was my legs. Leg extensions affected my balance at the knees meaning I was running like a cripple and struggled start to finish. Still got minimum speed which I accept gratefully, but squats won.

5.38 miles in 42:45 speed 7.5mph.

Squats 25-Jun-2014

Jump squats + parallel squats
3 x 6+6 x 100kg

Single leg standing leg curl
3 x 6 x 25kg

Seated leg extensions
3 x 6 x 35kg 1st set 50kg other 2, that was hard.

Bench 20-Jun-2014

Bench press + kettlebell cleans alternate
3 x 6 + 6 x 70kg + 24kg alternates in this group of sessions are 6 a side

Leant forward shoulder raises + overhead tricep extensions on cable holding rope
3 x 6 + 6 x 10kg plates (outer handles) + 20kg small increase big difference.

Running 20-Jun-2014

Hot, humid and I ache. Still enjoyed the run but knew it wasn't going to be a blistering pace. Still managed minimum so classing that as good going.

5.38 mile in 42:53 speed 7.5mph

Deadlift 19-Jun-2014

Sumo deadlifts + wide low row on cable with fat gripz
3 x 6 + 6 x 100kg 1st set 110kg 2nd & 3rd + 70kg

High pulls from just below knees + alternate arm kettlebell curls
3 x 6 + 6 x 50kg + 16kg

Running 19-Jun-2014

Today was strange. Run Felt good, comfortable and quick. Is quite hot and pretty humid but still not feeling bad.
I was expecting the pace to be quicker but I really enjoyed this one so don't really care that it isn't.

5.39 miles in 41:56 speed 7.7mph

Squats 17-Jun-2014

Jump squats + parallel squats
3 x 6+6 x 100kg

Single leg standing leg curl
3 x 6 x 20kg

Seated leg extensions
Some experimentation then 3 x 6 x 30kg feeling really good. Have this sussed.

Intervals 17-Jun-2014

Started this feeling good, kept intensity up on the sprints but the recovery phases got harder throughout. Generally good workout, feel dead.
Pointless stats.
3.63 miles in 33:22 average speed 6.5mph

Running 16-Jun-2014

Sunshine first thin, then high cloud and nice breeze. By the time I got to run cloud had dropped increasing heat and humidity, but the air quality wasn't too bad due to clear morning.

5.38 miles in 41:33 speed 7.8mph

Bench 14-Jun-2014

Bench press + kettlebell cleans alternate
3 x 6 + 6 x 70kg + 24kg alternates in this group of sessions are 6 a side

Leant forward shoulder raises + overhead tricep extensions on cable
3 x 6 + 6 x 10kg plates (outer handles) + 15kg

Still rubbish at bench. Never mind.

Running 13-Jun-2014

Walking out the door to be assaulted by 23c (73f) heat with still air and 60% humidity which gave me the instant impression this was a bad idea. So of course I did it. Better than expected, but too hot to call it truly enjoyable, more belligerence and pride driven.

5.37 miles in 42:36 speed 7.6mph

Deadlift 12-Jun-2014

Sumo deadlifts + wide low row on cable with fat gripz
3 x 6 + 6 x 100kg + 70kg

High pulls from just below knees + alternate arm kettlebell curls
3 x 6 + 6 x 50kg + 16kg

Sumo used to be my strongest deadlift, long limbs, out of practice now.

Running 12-Jun-2014

Still tired from the long drive home at the weekend, legs ache nicely and weather is hot. Despite all this still over minimum so will take this as a good day.
If I get what I plan done this week I will only have missed an interval run which considering being this tired is good going. Saturday has a lie in booked, would prefer to simply wake on Sunday but no way I'll get away with that.

5.38 miles in 42:27 speed 7.6mph

Squats 10-Jun-2014

Was intending to be pure supersets but logistics got in the way. Pleased with this though.

Jump squats + parallel squats
3 x 6+6 x 90kg next week needs to be 100kg

Single leg standing leg curl
3 x 6 x 15kg next week will be 20kg

Seated leg extensions
Some experimentation then 3 x 6 x 30kg
Need to get positioning etc perfect before can increases weight. No commercial machine just bench and low cable pulley and free weights.

Running 09-Jun-2014

Well that sucked. First day back to work and proper training and I run like I've had one leg removed.
Felt stupidly difficult and ended up slow, not impressed.

5.37 miles in 44:08 speed 7.3mph

Running 02-Jun-2014

Well this was a planned week break, and I thoroughly enjoyed it. Did 1 run which was in an area in serious need of ironing, nice to know I can still manage hills after so much time not having to.
Wasn't really going for it so was happy with speed.

5.71 miles in 46:33 speed 7.4mph

Elevation gain and loss, started and stopped at same place, was 490 feet
Calorie burn was 791, which won't have made up for the indulgence of holiday, don't care, was great.