In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:39:00|| 13.36||(7:25)|| 21.5||(4:36)|
| ||S&C||1|| 45:00|
| ||Total||3|| 2:24:00|| 13.36|| 21.5|
Last September I decided I wanted to start training more consistently and get fitter but also run because I enjoyed it. I wanted to train 6 days a week with at least 1 full rest day a week. I think training consistently, working full time and then all other life stresses is not easy, so therefore a weekly rest day would allow me to reset. Also, I knew I would have to take weeks off for holidays, work, seeing family etc. I did some number crunching.
Since last September I trained 45 weeks with 7 weeks being off with holidays/work.
For those 45 weeks:
I averaged 76km (48miles) a week of running
I averaged 7hrs of training a week (including every)
Generally really pleased with this as i kept the training consistent, there was no long periods of being ill, I stayed injury free and enjoyed 90% of it.
S&C 45:00 
Back to the gym with Kirsten.
Kettlebell swings - 10kg - 2x50reps - 1min rest between sets
Kettlebell Squat (hold weight at chest) - 14kg - 3x15reps - 30secs rest
Kettlebell weighted rotations 8-12kg - 3x5rotations - 15secs rest between sets
Sumo Squat (hold weight straight down) - 14kg - 3x15reps - 20secs rest between sets
Weighted Bridge - 6kg - 12x 3 deep breathes up 1 deep breathe down (holding weight straight up the whole time) - (15secs rest between sets)
Plank row (press up position) - 6kg - 3x6reps on each arm - 15secs rest between sets
Tricep extensions - 5kg - (single arms) 3x6reps both arms - 15secs rest between sets
Warrior windmill -6kg - 3x10reps both sides - 15secs rest between sets
Weighted Bridge - 6kg - 12x 3 deep breathes up 1 deep breathe down
Stretches - 10min
Running 46:00  10.0 km (4:36 / km)
After gym, ran a loop round town back home. legs felt strange coming straight off the strength work. Nice to loosen off the legs
Running 53:00  11.5 km (4:37 / km)
Easy sauchie ponds + loop. First run back after 8 days rest. Ready to get back to running and start training for something new
all weeks |