Norman
Eight mile run with my clubmates -- volunteered to look after the back markers tonight -- lots of burst of tempo running throughout the run -- pushed myself hard.
- Site:
- http://cosmonauts.blogspot.com/
- Miles:
- 1639 total / 76 in 2012
- Goal:
To continue training and running with Bellahouston Roadrunners.
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Entries
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RUN
good Pink Route, Newlands 8.58 mi 01:03 07:22 pace
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RUN
good Saturday Morning Long Run 15 mi 01:59 07:57 pace
Long run with my clubmates -- struggled in parts -- especially the uphills into the fierce biting wind and rain, but the guys were great, looping back if I fell behind. The longest I've run in ove... read more
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FIT
Quick weights and abs workout
Chest Press, triceps, biceps, front, shoulder and lateral raises, one set each, each set 3x8 plus 6 sets crunches, each 9x8. Done and dusted in half an hour.
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RUN
good Treadmill Speed Session 3.1 mi
20 minutes warm-up gradually increasing the speed every 4 minutes followed by 6 one minute intervals with 1 minute rest in between, reduced to 30' for the last 3. Gentle return to speedwork after... read more
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RUN
good Seven Mile Club Run 6.7 mi 00:56 08:24 pace
Club run which included bursts at half, marathon, and 10k pace, finished with short bursts lamp-post to lamp-post at 5k pace. Good session. Ran well. For the first time in a while I feel I'm on ... read more
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RUN
Eleven miles inc Glasgow Park... 11.3 mi 01:44 09:12 pace
Just over eleven miles this morning. My usual group were doing 15 so I ran with some guys who're usually slightly slower than me. We added the Glasgow Park Run 5k in the middle to inject a bit of... read more
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FIT
good Speedy Gym Workout
Chest press, bicep curls, triceps, pec decs, front, lateral and shoulder raises -- one set each, each set 3x8. Seven sets crunches -- done and dusted in half an hour.
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FIT
good 45 Minute Spin Class
Tough spin class with Brian the cyclist. Just the thing after my Monday night run.
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RUN
good Glasgow Green route 7.96 mi 01:01 07:41 pace
Glasgow Green Route with clubmates including tempo session in the midddle and tempo paced 1 minute on 1 minute off sections.
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FIT
Express Weights and Abs workout
Quick half hour workout after work. One set each, chest press, bicep curls, front, lateral and shoulder raises, triceps, each set 3x8 plus eighteen sets crunches.
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RUN
Saturday Morning run with clu... 11.5 mi 01:39 08:34 pace
First post flu-like virus session. Fine for the first 6 miles but had to slow for the last section -- felt remarkably well considering
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FIT
45 Minute Spin
45 Minute spin. 452 calories, maximum heart rate 191, average 140 --took it steady over the class, building up gradually to a big finish. Good to get the old heart rate monitor out again.
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FIT
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FIT
Rower plus weights
20 minutes on rower, three sets crunches plus three sets chest press, each set 3x8. Finally beginning to feel a little better.
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FIT
blah
Had to wait to get into Spin class -- overbooked by New Year resolutions who didn't turn up :-) Did 7.30 on the rower plus three sets of shoulder, front and lateral raises -- each set 3x8 while w... read more
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FIT
30 Minute Express Spin
Fast and hard with Richard.
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RUN
alright 10 Mile Run 10 mi 01:29 08:52 pace
Bit of a struggle getting back after a virus at Christmas laid me low. Pace nice and easy.
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FIT
alright Treadmill, X-trainer, Bike 2.5 km 00:19 12:13 pace
First run without compression socks siince my last calf injury -- indeed I forgot to pack any socks !!! Took it easy. !!!
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FIT
45 Minute Spin
Lunchtime spin with Richard.
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FIT
alright 30 Minute Express Spin
Fast hard spin -- more of the same tomorrow with a bit of luck. Over the Festive period cold at last.
