Intervals 30-Apr-2015

Well I know the stats giving time, distance and average speed are pointless on intervals, and today's make that all too clear. I know the sprints were slower than they should have been, because there was nothing in me to be able to really sprint with, but I could go faster on recoveries which hides this on the average.
Legs are still aching, as is chest etc. today making me think there must be a market for male sports bras, after all these years of benching etc. I must be around a B cup by now and that bouncing around while running hurts. Maybe there isn't a market and I am just strange who knows.

3.98 miles in 32:44 average speed 7.3mph

Bench 29-Apr-2015

This block is all about strict movement, 3 white lights style. I have been more focused on other points than this recently and this is showing when I am trying to be properly strict. Monday it showed when I realised I wasn't going to get my preferred depth if I carried on with reps, today was letting me know by meaning I was tired out and using a weight I would have expected to be fine on 10 reps at 6 rep set. All are working sets so the whole point is the lower rep sets are being done under fatigue but none the less I think it shows I need to be form fussy, how else will the bench press pixie have a chance ot nail the bar to my chest if I don't pause for a second or 2 at the bottom of the movement?

Bench
15 x 40kg, 12 x 50kg, 10 x 60kg, 8 x 65kg, 6 x 70kg 8 x 62.5kg, 10 x 55kg, 12 x 45kg, 15 x 40kg

Fast standing shoulder press 30kg target 50 reps
15, 12, 10, 8, 5

Running 29-Apr-2015

Well I am having to shuffle things about, again. Legs ache like hell, which is great apart from when needing to stand up, walk or of course run. The weather was pretty much ideal at the start cool and clear, then in came a bit of rain and around 1.5 miles of running in hail, made it feel great to be out.
Overall however I was only 3 seconds a mile off my recent target pace, almost 2 minutes overall behind new target but hey. With the slow start as my legs unstiffened, I will take that.

6.22 miles in 46:55 speed 7.95mph

Squats 27-Apr-2015

Changeover week again. This time decided to go for a 2 exercise a session system. First on high rep pyramid, second with number target and see how few sets I can get it to. Pyramid could have gone better, not done high rep pyramid, ever I think, totally misjudged it. Wanting to get down to 6 reps on the pyramid, but mess this right up by the time I got to 8, lesson for next time.
Writing up the day after again, ache like heck. Half day to enable sorting things out this afternoon, so no intervals, not sure if that's good or bad, would be some of the worst I had done in a while if was doing them.

Squats
15 x 70kg, 12 x 90kg, 10 x 120kg, 4 (supposed to be 8) x 130kg, 10 x 100kg, 12 x 80kg, 15 x 70kg

High tuck jumps target 100
22, 26, 24, 27 that last set was just determination not to have to do a set of 3 or 4 as last, could barely stand after it.

Running 27-Apr-2015

Cool, clear weather, check, colleague setting me an unrealistic target to catch check, good run where I finished feeling ready to die, hell yeah. Just the way it's meant to be. Not quite PB on this route but 2nd best time.
Not using app anymore I know the distance and am just using time.

6.22 miles in 46 minutes dead 8.11mph

Running 24-Apr-2015

OK officially had enough of Runtastic now. May have to keep it for intervals but if someone out there knows of a reliable IOS running app that allows you to set up tailored interval sessions I will be able to bin it once and for all. I wasn't mad keen on the Microsoft phone that failed to stay intact when I fell on it but Run Tracker was brilliant.
Ignoring the time the app finished with because I stopped at 46:48 and it took almost 20 seconds to allow me to stop the clock. A stop watch would be more useful.

Actual stats, calculated by me using 6.22 as known distance
6.22 miles in 46:48 speed 7.97mph, not quite on target but pretty darned close

Deadlifts part 1 23-Apr-2015

Deadlift part 1, because of interruptions after 30 minutes I had done one exercise and then had to go do something else. On the plus side that one exercise meant achieving last week's target on both sides, and hopefully I will finish last night's session tonight. Even though it was just one exercise I can definitely feel the effect.
Get running competition today too, rather warm here but with him there and knowing he is taking a shorter route and finishing in just under 45 minutes I should be able to either dig deep or die off trying.

Deadlift hold with farmers walk handle
52 seconds left 1 minute 3 right
48 seconds left 42 seconds right
1 minute 1 left 48 seconds right