Ran with Jim on Tuesday for part of the run around the lake. For first ~2.5 miles or so, anyway. His feet started bothering him, we walked for while and they didn't come back , so he sent me on my way. Very comfortable run in the low 50s and sunny.
Is it bad that I didn't want to run with Jim once I realized I could run faster than him? :) The slowness messed up my pace average for the week. :)
6.15 miles in 1:03:57 (10:25/mile) @ 137 bpm (<<---note the low bpm here)
10:18 @ 134
10:44 @ 137
11:15 @ 129 (And here... :))
10:19 @ 141 (Can we see where I left Jim on the side of the road? :) )
10:21 @ 142
09:35 @ 143
09:55 @ 143
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Bumped my weights up on Chest Presses, shoulder exercises, and actually got better on side planks. Spent some quality tome doing Box Jumps too. 3 sets of single leggers, and 2 sets of 24" (which I thinkis higher than that, need to measure). And a full set of 10 bodyweight dips. Yay me!
C2 Rowing Machine - 500 meters on 3.5 in 2:02. (Tried it at 3.5. And got slower. I think it's actually easier at 10.)
Initial Pushup Set: 32
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 4
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2 comments:
Oooh you keep a pace average for the week. That would be dangerous for me; I'm trying to make myself run slower on some days to recover.
Only right now. Since I'm running every run at the same HR intensity, it evens out variablilty across courses and distances for comparison.
Once I start playing with something other than base building it becomes useless. Other than as a tool to get me to overtrain. :)
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