Friday - Gym Day
This morning I worked on the legs and arms at the gym as follows:
10mins warm-up on treadmill
Leg Press - 3 x 15 (60kg - yes, I finally made the next level)
DB lunges - 3 x 15 (20lb)
Seated Leg Curl - 3 x 15 (30lb)
Lying Leg Curl 1 x 12 (only 10lb - don't like these)
DB Standing Calf Raise - 2 x 15 (20lb) - ouch!
DB Triceps Kickback
Abs/Core
Bicycle Crunches 3 x 15
Crunches - 3 x 15
By then I had run out of time so couldn't complete all the abs. Will have to continue those at home!
I love Fridays cos I usually only do one session and have a free evening - lovely. Besides the end of Friday means the start of the weekend!
Saturday - Medium Run at 8.50am
Distance: 12.20km
Calories burned: 718
Time taken: 77mins
Average pace per km: 6:20 (yes it was very slow)
I drove over to Marg's and met up with her and Barb for a medium distance undulating run from her home. I didn't quite expect to be running up a very long hard hill but the view at the top was well worth the climb. It was a stunning Spring morning and the view was breathtaking. I had to stop to admire it and did wish I had my camera with me. In fact the run was lovely. I felt a bit tired and we certainly didn't run fast, in fact we chatted most of the way and turned it into a very gentle pleasant run. The golden wattle was out and pink blossom was everywhere. It was a great day to be alive and running with friends.
Tomorrow is the Vets' Monthly Handicap Run but CJ and I are on roster duty which suits me very nicely as it's such a tough course. I'm sure we'll still manage coffee afterwards!!
This morning I worked on the legs and arms at the gym as follows:
10mins warm-up on treadmill
Leg Press - 3 x 15 (60kg - yes, I finally made the next level)
DB lunges - 3 x 15 (20lb)
Seated Leg Curl - 3 x 15 (30lb)
Lying Leg Curl 1 x 12 (only 10lb - don't like these)
DB Standing Calf Raise - 2 x 15 (20lb) - ouch!
DB Triceps Kickback
Abs/Core
Bicycle Crunches 3 x 15
Crunches - 3 x 15
By then I had run out of time so couldn't complete all the abs. Will have to continue those at home!
I love Fridays cos I usually only do one session and have a free evening - lovely. Besides the end of Friday means the start of the weekend!
Saturday - Medium Run at 8.50am
Distance: 12.20km
Calories burned: 718
Time taken: 77mins
Average pace per km: 6:20 (yes it was very slow)
I drove over to Marg's and met up with her and Barb for a medium distance undulating run from her home. I didn't quite expect to be running up a very long hard hill but the view at the top was well worth the climb. It was a stunning Spring morning and the view was breathtaking. I had to stop to admire it and did wish I had my camera with me. In fact the run was lovely. I felt a bit tired and we certainly didn't run fast, in fact we chatted most of the way and turned it into a very gentle pleasant run. The golden wattle was out and pink blossom was everywhere. It was a great day to be alive and running with friends.
Tomorrow is the Vets' Monthly Handicap Run but CJ and I are on roster duty which suits me very nicely as it's such a tough course. I'm sure we'll still manage coffee afterwards!!
"...very gentle pleasant run. The golden wattle was out and pink blossom was everywhere. It was a great day to be alive and running with friends."
ReplyDeleteThere's a lot to be said for those 'very gentle pleasant runs', especially when they are done with friends. They are a simple pleasure but ones that we live for.
I'm sitting here pondering whether to run the Vets handicap. I have got a few post-C2S aches and strains and feel I could be courting injury by running.
Wow, that's one tough weights session Strewth. Can't wait to hear that final result at the end of 12 weeks!
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