Well today I had cool clear air, which in my world is at or just above freezing and was back to running as if I could keep going indefinitely.
Of course today I will be doing squats at home which means the run tomorrow may be less cheery. Having to shift my running days around a lot of late.
5.37 miles in 42:29 speed 7.6mph
20 January 2015
Intervals 19-Jan-2015
Well today shows just how irrelevant the stats are. The average pace was higher which may look good. Truth is this was because I had limited time and cut the cool down time short. Otherwise the average speed would have been 6.5 or 6.6 tops.
Not done intervals in a while now and while I have usually sucked at them, today I realised just how badly. Wasn't particularly consistent and just felt like I was ready to die.
3.5 miles in 30:57 average speed 6.8mph
Not done intervals in a while now and while I have usually sucked at them, today I realised just how badly. Wasn't particularly consistent and just felt like I was ready to die.
3.5 miles in 30:57 average speed 6.8mph
17 January 2015
Deadlift 17-Jan-2015
Deadlifts with fat gripz
3 x 10 x 70kg weakest to strongest grip. Less regrips and starting to pause at the top of the lifts
High pulls with fat grips on bosu
3 x 10 2 sets 40kg last with 50kg
Wide grip seated row with lean forward and back between reps
3 x 10 first with 50kg other 2 with 60kg but both needed pause after 8 on both
3 x 10 x 70kg weakest to strongest grip. Less regrips and starting to pause at the top of the lifts
High pulls with fat grips on bosu
3 x 10 2 sets 40kg last with 50kg
Wide grip seated row with lean forward and back between reps
3 x 10 first with 50kg other 2 with 60kg but both needed pause after 8 on both
16 January 2015
Running 16-Jan-2014
Better run today, which is nice. Needed to see some improvement, I know getting back to 8mph is going to take a bit but I was starting to get annoyed.
5.37 miles in 41:58 speed 7.7mph
5.37 miles in 41:58 speed 7.7mph
Bench 16-Jan-2015
Seeing the return of the nominal exercise. Not impressive weight but aching form not doing this for a while so pitched well first time.
Bench press
3 x 10 x 60kg, needs to be 70kg next time.
Push press, emphasis on speed of movement
3 x 10 x 40kg Getting speed relatively OK either stick with this until faster or go 45 and try faster next time.
Narrow grip push ups, hands on bosu centre and feet together
3 x 6 Too much back arch cheating here. Need to correct this and increase reps.
Bench press
3 x 10 x 60kg, needs to be 70kg next time.
Push press, emphasis on speed of movement
3 x 10 x 40kg Getting speed relatively OK either stick with this until faster or go 45 and try faster next time.
Narrow grip push ups, hands on bosu centre and feet together
3 x 6 Too much back arch cheating here. Need to correct this and increase reps.
14 January 2015
Running 14-Jan-2015
Still keeping to minimum speed but not best pleased at the moment. I am doing more in the weight training and calves were killing me today but still annoyed.
Wasn't bright after my run today. Calves were tight as a bowstring before the run and I forgot to stretch them until after my shower when they tightened up again. I will regret that.
5.38 miles in 42:56 speed 7.5mph
Wasn't bright after my run today. Calves were tight as a bowstring before the run and I forgot to stretch them until after my shower when they tightened up again. I will regret that.
5.38 miles in 42:56 speed 7.5mph
Squats 13-Jan-2015
Squats on bosu
3 x 10 first 2 sets with 70kg last with 90kg, start with 90 next time.
Jump squats
3 x 10 x 70kg
Pistol squats using suspension trainer as safety support.
3 x 6 a side
Not done pistol squats before and was relying on the suspension trainer less as time went on in the early reps of the sets. Reckon it will be next week I get a few without needing support and a few more to get a full set of them.
3 x 10 first 2 sets with 70kg last with 90kg, start with 90 next time.
Jump squats
3 x 10 x 70kg
Pistol squats using suspension trainer as safety support.
3 x 6 a side
Not done pistol squats before and was relying on the suspension trainer less as time went on in the early reps of the sets. Reckon it will be next week I get a few without needing support and a few more to get a full set of them.
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