10k, shoulda been a 5k but it started raining. And managed to get it under an hour again. 59:28
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10k, shoulda been a 5k but it started raining. And managed to get it under an hour again. 59:28
Sent from my LG-H850 using Tapatalk
Greate birthday gift too, give yourself a 53 mile ride , fat cells don't take a day off why should you :rock:Quote:
Originally Posted by Cincinnatus
4 mile run with 4x1 min intervals, 1x2 min interval.
Ahhh, killerQuote:
Originally Posted by Leatherstockiings
Another 10k which was interesting. Today I encountered rain wind and scorching sun. Ahh Scottish weather.
I did my usual on a 10k and wandered off down any path that looked interesting. 😂
So I ran on, concrete, soggy grass, gravel, mud and trails.
Geek
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Uhhhhhg. I hate cleaning mud out of my shoesQuote:
Originally Posted by TheGeek
The soggy grass dealt with most of it thankfully. I'll let them dry and whack em on the wall or brush them.Quote:
Originally Posted by whoever
Geek
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Upper body strength training today...
Pushups 3x15
Swimmers press 2x10
Bench dips 3x10
Dead lifts 2x10
Planks 2x30 seconds
Supermans 2x10 w/two second hold
Bicycles 2x20, each side
The normal 30km before work.
Upped weight for straight leg deads, skull crushers and concentration curls.
Back squats 110, 120, 130, 140 x 8 @2min
Straight leg deads 90, 100, 110, 120 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 30, 30, 30, 30 x 8 @1min
Parallel bar dips body weight +20kg x8 x 4 @2min
Skull crushers 37.5kg x8 x4 @1min
Pushdowns 55, 60, 65, 70 x 8 @1min
Barbell bar curl 42.5kg x8 x4 @2min
Dumbell incline curl 15kg x 8 x4 @1min
Dumbell concentration curl 17.5kg @1min
Made reps on pushdowns this week