Training Log Archive: ceeej

In Aberdeen for Al's 21st, there was a disused railway track near the hotel so we went out for a run along it in the rain. As is usual when running with Tim we set off rather fast and gradually slowed down, was nice to get out and do some activity.

Excellent class today, usual instructor back and everyone was really psyched, the last track had a crazy wind up to a drum roll so were were trying to keep up as long as possible.

Session 1, am now happy with the order and it took exactly an hour with a few short waits for equiptment, plan is

Russian twist sit up - holding 5kg medicine ball sit up, twist to tap ball on floor to left then to right then lie back, 3 sets of 15 reps

Back bridge - lie on floor with knees bent then lift hips until torso in line with thighs, 3 sets of 20 reps (may need to make this more difficult soon, there's a version on one leg that I might try)

Moguls - lie across exercise ball with arms supporting at the front. bring knees up underneeth body then twist from side to side, 3 sets of 20 reps

Inclined superman - lie on front across exercise ball then lift arms and body up in front, 3 sets of 15 reps

Bridging pullover - lie with shoulders supported by exercise ball in front of cable machine so cable is under tension with arms outstreached above head. Pull cable, rotating rather than bending arms until hands are above stomach then release, 3 sets of 15 reps with 6.25kg

Squat and front raise - 5 sets of 6 reps with 5kg dumbbells

Incline press - 5 sets of 6 reps with 10kg dumbbells
(done as superset with squat and front raise to save on standing around time)

Diagonal wood chop - standing side on to high cable pull down diagonally from left above head to right by knee (apparrently resembling wood chopping motion!) or opposite way round for other side. 2 sets of 20 reps each side with 5kg

Shoulder dips - 5 sets of 6 reps with 12kg weight relief so lifting 65kg

Cable Stroke - kneel in front of cable machine and pull down trying to mimic swim stroke action. 3 sets of 15 reps each side with 6.25kg

Finsbury Park-O, very straightforwards but a nice run around. Legs were feeling a bit weary after the first few km but tried to keep pushing as much as I could.

Two laps of the 750m loop, first in 18:10, second in 19:17, was getting quite tired towards the end of the second loop but very pleased I made it round.

Session 2, felt good, gym v quiet.

Long run, plan was to pick up the pace on the last 3km but then I realised it was pointless trying to pick up the pace whilst doing loads of road crossings so did the pick up throught Hyde park instead. Very leisurely pace to start with, it was a fantastic evening, still sunny but not too hot. Took a wrong turning after south ken tube, I was quite certain I was still running north! Checked the map on a boris bike station and realised what I'd done after failing to find the natural history museum. Picked up the pace from 10km to 13km, managed to get faster for each km and my legs felt pretty good, dropped back down to a slow jog for the last few km home.

C • wow, that's a pretty long r... 17

Started at an easy spin, increased gear every km for 5km then repeated four times, didn't get to the top gear on the last km, switched back to easy spin instead.