Running 46:04 5.0 mi (9:13 / mi) +93m 8:43 / mi
Boris and I dragged each other out on a cold Friday morning (I am taking a computer at home day after all the mousey late nights this week) and it's a good job, because I found it tough going out there. The snow was pretty crunchy and still quite sinky in places, and I was having to push really hard to get through it. So not the best, but I feel all the better for having gotten out there.
Strength 22:39 0.15 km (2:27:05 / km) +13m 1:43:25 / km
ahr:132 max:157 weight:61.2kg
I do want to get back to the gym again, but from now on I am only allowed to do it after I have done my running for the day. If I'm tired, I skip it. To get back into doing proper stuff I found an old core circuit of Steve's, which doesn't work the legs much but gives your core a good thrashing.
Bosu core circuit - 3 sets of 12 crunches, 12 obliques and 20 Russian twists. My core is now too weak to keep my feet off the ground during this - I am a long long way from a Rocky.
Weights all 7.5lb
Runners arms 3 x 25
45 Degree power presses 3 x 10
Bent over lat raises 3 x 10
Assisted dips -25lb 12, 6
I can do two proper pull ups with -25 assistance. Alex kicks my butt
Finished off with a couple of planks with arm front, arm to the side. Also, I weighed in when I arrived. 61.2kg as opposed to the 63 at the end of November. And I look much better in my kit too. Win.
Recovery 6:22 0.64 mi (9:57 / mi)
Very slow jog back from the gym, it was way too cold to walk.