Tag Archives: run

Train hard evening session

2 Sep

Cardio

Treadmill run:

11.07  minutes – 2.5km

Building from 12km/h up to 16.5km/h, followed by a 2 minute cool down at 6.5km/h

Peak heart rate – 198bpm

Recovery time – 3 minutes

Recovery heart rate – 198-172 / 10 = 2.6 – needs some work sadly!

 

Weights

Shoulder press resistance machine:

9kg x 10 x 3 sets

Leg press resistance machine:

79kg x 10 x 3 sets

Lat pull down:

32kg x 10 x 2 sets

33.1kg x 5

34.2 x 5

Converging chest press resistance machine:

11kg x 10

18kg x 10 x 2 sets

Train as you mean to go on …

24 Aug

So, I got back into the gym today!

It’s been quite a while since I hit a gym (aside from TRC’s gym, of course – although that’s been a couple of weeks too!)

 

Cardio

Treadmill run:

11.12 minutes – 2.5km

Building from 10km/h up to 16km/h, followed by a 2 minute cool down at 6.5km/h

 

Row:

9.13 minutes – 2012m

2.16.6 avg/500m

18spm avg

Weights

Tricep pressdown with cable:

10.2kg x 10 (reps)

7.9kg x 10

5kg x 10

 

Shoulder press resistance machine:

4.5kg x 10

9kg x 10

14kg x 3

 

Leg press resistance machine:

59kg x 10

66kg x 10

73kg x 10

79kg x 10

 

Bent over row with dumbells:

10kg x 20

 

Bench press with dumbells:

8kg x 20

 

– I have to admit, I left the gym feeling rather smug after seeing a guy’s jaw drop whilst I used the leg press – each time I increased the weight he looked rather surprised!

Despite not having lifted weights for a couple of months, I feel like I can carry on not far from where I left off. Although I’ll be honest, the erging didn’t feel as easy as it has before – however I didn’t have the best shoes on for it, and found myself pushing with my heels instead of my toes – nowhere near as effective.

Next gym session I shall push for 5km as we are now entering winter season, and so we’re back to long, long erg sessions!

Train Hard : Gym workout

24 Apr

It’s been a while since I was in the gym, so I made the most of the treadmill – like an excitable dog every time I hop on one!

 

Treadmill Workout

http://www.sports-tracker.com/#/workout/trainhardeatwellbehappy/9an3ts0ccqsu3l8p

I strapped up and gave myself a 30 minute workout on the treadmill 4.85km

  • 1500m jog @ 13km/h                           (07:22 minutes)
  • 300m brisk walk @ 6km/h
  • 200m @ 14.5km/h
  • 200m @ 6km/h
  • 200m @ 15km/h
  • 200m @ 6km/h
  • 200m @ 15.5km/h
  • 300m @ 5km/h
  • 200m @ 16km/h
  • 300m @ 4.5km/h
  • 300m @ 16.5km/h
  • 300m @ 4.5km/h
  • 300m @ 17km/h
  • 350m @ 4km/h

My legs felt alright, and although I reached a PB peak speed on the treadmill, I didn’t feel too much out of breath, or that it was uncomfortable. The only thing stopping me going for longer was the rumbling stomach

 

Weights Workout

I then quickly moved over to the weights whilst still warm (it was a very small gym, so it was literally a hop off and on!) – and all back-to-back as a giant set.

Bench Press (dumbells) :

  • 9kg – 3 sets, 10 reps

Shoulder Press (machine)  :

  • 15kg x 6 reps,
  • 12.5kg x 8 reps,
  • 10kg x 10 reps

Bicep hammer curl (dumbells) :

  • 7kg x 10 reps,
  • 6kg x 10 reps,
  • 5kg x 10 reps

Leg press (upright machine) :

  • 80kg x 10 reps,
  • 90kg x 10 reps,
  • 100kg x 10 reps,
  • 110kg x 10 reps,
  • 120kg x 10 reps

 

A fairly short workout – about an hour in total, but my arms felt exhausted after that! It’s been a while since I have done much in the way of weights for my arms, as weights sessions at training haven’t been arm specific, but upper body in general.

Awaiting the DOMS! 🙂

Train Hard : Two Bridges Run

26 Feb

The usual for training this evening – the two bridges run from the club, up and over Hammersmith bridge, coming back through Fulham and over Putney bridgr to the club.

Pretty good time, and remembered to actually set my phone to record before leaving the club!

Two Bridges Run – February 26, 2013

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