Thanks Hilda! It is certainly raining this morning which may make Tuggeranong Don's run sloshy but we do need the rain and I think it may be easing off now after raining steadily during the night. I can't believe I haven't blogged since Tuesday. Every time I sat at the computer to write up my blog I fell asleep!! Today is my rest day from exercise and a chance to catch up at last.
Back to Wednesday
Gym - Legs/Arm
Leg Press - 3 x 15 reps (35kg)
DB lunges - 2 x 15reps on each leg (20lb)
- 1 x 12 reps on each leg (20lb)
Seated Leg Curl - 3 x 12 reps (20lb) - that still hurts!
DB standing calf raise - 2 x 12 (15lb)
DB Biceps Curl - 12 x 8lb, 10 x 5kg, 8 x 10lb
One arm DB Row - 2 x 12 (15lb), 1 x 12 (17.6lb)
Abs - Back extension - 2 x 15
Modified plank - 2 x 30secs holding
Bicycle crunches - 2 x 60
Stretches
Thursday
Before work - 5.45am
Hill Repeats
Warm up run to a hill on the cycle track between Nth Lyneham and Kaleen. This is quite a good hill of about 400m and perfect for hill repeats.
Session:
Warm up
Jog slow to top, slow jog down x 2
Jog fast to top, slow jog down x 2
Sprint to top, slow jog down x 2
Jog slow to top, slow jog down x 2
Jog home to cool down.
Total distance: 7.82km
Calories burned: 519
Then I quickly showered, prepared for work and drove in to meet CJ for brekkie, my favourite time of the week. She hasn't been well and it was lovely to catch up. For the benefit of susan brekkie is an Aussie abbreviation for breakfast! And pretty damn good it is too!!
Thursday evening - speedygeoff's session
Dickson Oval
This was an interesting session tonight and quite challenging but fun. We ran two warm-up loops of the oval. Next we ran a trial 800m to establish our level after which we were put into teams of three according to our approximate ability. I was with Pam and two sprinters who alternated so they just ran 400m each instead of the 800m which meant of course that they didn't run out of puff! The idea was to run one behind the other and whenever speedygeoff blew his whistle the back person had to run to the front of the group. At one stage we had five people running in our group and that made it very hard to pass all the runners and become the leader before the whistle blew. We ran 3 x 800m laps doing this and it felt like a very good workout! To finish we ran another full loop of the oval.
Total distance: 6.58km
Time taken: 38mins (including warm up and cool down)
Calories: 395
Friday - Another Gym Session
Chest/Back/Shoulders
Lateral pulldown 3 x 12 (25kg) - ouch!
Cable seated row - 3 x 12 (35kg)
DB bench press - 1 x 12, 2 x 10 (20lb)
Pec Dec Fly - 3 x 12 (15kg)
DB upright row - 3 x 12
DB Shoulder press - 1 x 10, 2 x 8 (10lb) - I find this really hard!
Abs - Back Extension - 2 x 15
Modified plank - 2 x 60secs hold
Bicycle crunches - 2 x 60
Stretches
And now I'm up-to-date again. Tomorrow weather permitting I will run in the Cross Country run/race round Lake Burley Griffin - 16km. Later in the afternoon I'm going to kiwi Barb's house for a BBQ get together and to meet her daughter and grandson who are over from NZ for a week. And after the run tomorrow I'm going to brunch with another group of friends including CJ. This group of us used to train in a triathlon squad which folded about 2 years ago and it's always fantastic when we catch up. Mr B is in sunny Paris this weekend and having a wonderful time. I've been so busy I haven't missed him too much so that's a good thing. He'll be back in just over 3 weeks.
Thursday evening - speedygeoff's session
Dickson Oval
This was an interesting session tonight and quite challenging but fun. We ran two warm-up loops of the oval. Next we ran a trial 800m to establish our level after which we were put into teams of three according to our approximate ability. I was with Pam and two sprinters who alternated so they just ran 400m each instead of the 800m which meant of course that they didn't run out of puff! The idea was to run one behind the other and whenever speedygeoff blew his whistle the back person had to run to the front of the group. At one stage we had five people running in our group and that made it very hard to pass all the runners and become the leader before the whistle blew. We ran 3 x 800m laps doing this and it felt like a very good workout! To finish we ran another full loop of the oval.
Total distance: 6.58km
Time taken: 38mins (including warm up and cool down)
Calories: 395
Friday - Another Gym Session
Chest/Back/Shoulders
Lateral pulldown 3 x 12 (25kg) - ouch!
Cable seated row - 3 x 12 (35kg)
DB bench press - 1 x 12, 2 x 10 (20lb)
Pec Dec Fly - 3 x 12 (15kg)
DB upright row - 3 x 12
DB Shoulder press - 1 x 10, 2 x 8 (10lb) - I find this really hard!
Abs - Back Extension - 2 x 15
Modified plank - 2 x 60secs hold
Bicycle crunches - 2 x 60
Stretches
And now I'm up-to-date again. Tomorrow weather permitting I will run in the Cross Country run/race round Lake Burley Griffin - 16km. Later in the afternoon I'm going to kiwi Barb's house for a BBQ get together and to meet her daughter and grandson who are over from NZ for a week. And after the run tomorrow I'm going to brunch with another group of friends including CJ. This group of us used to train in a triathlon squad which folded about 2 years ago and it's always fantastic when we catch up. Mr B is in sunny Paris this weekend and having a wonderful time. I've been so busy I haven't missed him too much so that's a good thing. He'll be back in just over 3 weeks.
Mmmm think it was to much then :D!
ReplyDeleteNice speed workouts among so many.
Good you are not missing Mr B that much as being so busy. I just can't imagine how you look sleeping on the computer :)
Hi Strewth, I did go for a run this morning and it was sloshly but I loved it (short blog post to come). Looks like you had a great week, and I can certainly identify falling asleep at the computer. Has happened mega times to me over the years. I've got a slight groin strain and am tossing up whether to do the Cross Country run tomorrow. If I do, I will come over and say hello.
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