Stepping up the training a bit this week in frequency and feeling
pretty good about it too!
Monday
15 mins of 1 min intervals / 1 min recovery on the bike and then the rower followed by an upper body strength workout including Chest Press, Lat Pull downs, Shoulder Press, Pecs, Rear Delts, Bicep curls and tricep extensions.
Tuesday
6 x 1km Intervals at 4.5-5min/km (7.5-8min/mile) pace with a 5 min recovery period between each one. Worked really hard and on the middle couple of intervals really found my rhythm and felt bloody brilliant!! One day Ill run like this over distance ;o)
Wednesday:
Spinning Class – a high energy interval session on a spinning bike gradually increasing the resistacne throughout the workout. Great thighburner!
Thursday:
Today I caught the bus to work so I could RUN HOME!! I did 9.5 miles in 1:24mins so an average of 8:50min/mile and considering it was a “comfortable” run I was quite pleased with the timing.
Friday:
Cycled to work and back – direct route both ways felt quite good on the way there at 35mins but a bit slower on the way home, although the weather was a bit pants by then lol!
Saturday:
Longish cycle ride while distributing posters!! Did just shy of 40 miles and by the nature of the ride it was a bit stop and start but I enjoyed the ride out! I also took a pit stop at COVENTRY RUNNER where I got myself a new pair of trainers plus they very kindly donated a voucher for a pair of trainers for the “Guess the finishing time” competition.
Sunday:
REST!
I am uploading all my training onto FETCHEVERYONE as it neatly combines my schedule and training altogether which is good for a quick overview. Although when I upload a few days training it posts the lot to facebook / twitter and makes it look like Im a training FREAK!
pretty good about it too!
Monday
15 mins of 1 min intervals / 1 min recovery on the bike and then the rower followed by an upper body strength workout including Chest Press, Lat Pull downs, Shoulder Press, Pecs, Rear Delts, Bicep curls and tricep extensions.
Tuesday
6 x 1km Intervals at 4.5-5min/km (7.5-8min/mile) pace with a 5 min recovery period between each one. Worked really hard and on the middle couple of intervals really found my rhythm and felt bloody brilliant!! One day Ill run like this over distance ;o)
Wednesday:
Spinning Class – a high energy interval session on a spinning bike gradually increasing the resistacne throughout the workout. Great thighburner!
Thursday:
Today I caught the bus to work so I could RUN HOME!! I did 9.5 miles in 1:24mins so an average of 8:50min/mile and considering it was a “comfortable” run I was quite pleased with the timing.
Friday:
Cycled to work and back – direct route both ways felt quite good on the way there at 35mins but a bit slower on the way home, although the weather was a bit pants by then lol!
Saturday:
Longish cycle ride while distributing posters!! Did just shy of 40 miles and by the nature of the ride it was a bit stop and start but I enjoyed the ride out! I also took a pit stop at COVENTRY RUNNER where I got myself a new pair of trainers plus they very kindly donated a voucher for a pair of trainers for the “Guess the finishing time” competition.
Sunday:
REST!
I am uploading all my training onto FETCHEVERYONE as it neatly combines my schedule and training altogether which is good for a quick overview. Although when I upload a few days training it posts the lot to facebook / twitter and makes it look like Im a training FREAK!
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