Not running as not working, at least not at desk anyway.
Squats 10 with 70kg, 10 with 100, 5 with 120
Goblet squats 3 x 10, first with 24 other 2 with 32
Stopped there, supposed to be on holiday and son will want to play.
25 June 2013
20 June 2013
Deadlift 20-Jun-2013
Quite pleased with this. Shows definate recovery.
Deadlift 10 with 70kg, 10 with 80kg, 6 with 100kg, felt like there were 1 or 2 more in the tank but glad I stopped. This is how I got the injuryy in the first place.
High pulls 10 with 30kg, 10 with 40kg, 2 with 50kg, no pain but a feeling that said stop now.
Wide grip chins 2 sets of 7
Deadlift 10 with 70kg, 10 with 80kg, 6 with 100kg, felt like there were 1 or 2 more in the tank but glad I stopped. This is how I got the injuryy in the first place.
High pulls 10 with 30kg, 10 with 40kg, 2 with 50kg, no pain but a feeling that said stop now.
Wide grip chins 2 sets of 7
19 June 2013
Interval 19-Jun-2013
Managed the full 30 minutes and felt like I had died at the end.
Humid weather meant breathing was not pleasant but I stayed on pace throughout virtually all the fast sections, two moments being told to speed up one to slow down, and over half the slow ones, not too bothered about slow bits, I needed to recover so I was under pace on occasions.
Distance 3.45 time 30:05 avg pace 6.88mph.
App gives me a nice little graph showing my pace over time. Shows me starting strong then gradually slowing on average, no surprise there. Doesn't show how I felt at the end but you can likely guess.
Humid weather meant breathing was not pleasant but I stayed on pace throughout virtually all the fast sections, two moments being told to speed up one to slow down, and over half the slow ones, not too bothered about slow bits, I needed to recover so I was under pace on occasions.
Distance 3.45 time 30:05 avg pace 6.88mph.
App gives me a nice little graph showing my pace over time. Shows me starting strong then gradually slowing on average, no surprise there. Doesn't show how I felt at the end but you can likely guess.
17 June 2013
Running 17-Jun-2013
Moving blocks, slabs and a shed at the weekend meant that I pushed my back as far as was safe and woke up today in no doubt that squats would be stupid. Hopefully pick that up tomorrow and maybe a few deadlifts too.
Run wasn't too bad considering the clip holding my phone snapped and I lost between 5 and 10 seconds going back to get it. Glad of the case it's in but the clip is part of it so ironic that one part made up for a failure in the other.
Distance 5.28 time 40:44 pace 7.77mph
Obviously want better but I will live with that for today.
Run wasn't too bad considering the clip holding my phone snapped and I lost between 5 and 10 seconds going back to get it. Glad of the case it's in but the clip is part of it so ironic that one part made up for a failure in the other.
Distance 5.28 time 40:44 pace 7.77mph
Obviously want better but I will live with that for today.
14 June 2013
Running 14-Jun-2013
After the interval session on Wednesday and getting up too late to deadlift this morning this should have been a good run. It wasn't a bad one but not great.
Distance 5.26 time 40:57 pace 7.71mph
Work to be done.
Distance 5.26 time 40:57 pace 7.71mph
Work to be done.
12 June 2013
Interval training 12-Jun-2013
I ran too low on phone battery so the session was cut short after 15 minutes of actual intervals, could easily say saved by the bell, I found this one hard.
Not including warm up and cool down the dtails are below. Obviously on intervals they mean nothing at all.
Distance 1.81 miles, time 15:07 average pace 7.19mph
The session was one minute fast one slow repeated until phone said charge me, I'm not doing any more. Which was at the end of the 8th fast section.
Aim is to do 15 of each and that will leave me somewhat shattered. See how I go next week.
Not including warm up and cool down the dtails are below. Obviously on intervals they mean nothing at all.
Distance 1.81 miles, time 15:07 average pace 7.19mph
The session was one minute fast one slow repeated until phone said charge me, I'm not doing any more. Which was at the end of the 8th fast section.
Aim is to do 15 of each and that will leave me somewhat shattered. See how I go next week.
Bench 12-Jun-2013
Bench with 70kg reps 10, 7, 9 would love to blame bad back or similar, but truth is that wasn't the issue I didn't have it in me from lack of heavy work lately.
Single arm standing kettle shoulder press 12kg 3 x 10 on both arms.
Push ups with lift off 1 x 10, that was pushing it and the next 2 sets were with hands staying on the ground. Amazing how much impact an inch of lift adds.
Intervals at lunch time. The way to make yourself feel dead after less distance.
Single arm standing kettle shoulder press 12kg 3 x 10 on both arms.
Push ups with lift off 1 x 10, that was pushing it and the next 2 sets were with hands staying on the ground. Amazing how much impact an inch of lift adds.
Intervals at lunch time. The way to make yourself feel dead after less distance.
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