Monday
Morning:
Agoga 20 min abs (Agoga Abs Blog Post) – Slightly shortened.
40 Push Ups
Lunch Time:
7.5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 9kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 9kg
All done as 3 sets of 10 reps.
5 Mins Static Bike
Evening :
1.0km Swim (Breast Stroke) – 22:33 (2:15/100m)
Tuesday
Morning:
Free weight session (at home) for 30mins
Core work (Abs Workout App) 8 mins
Lunch Time:
5.15k run – 4:29/km pace
Wednesday
Morning:
800m Swim – 17:58 (2:14/100m)
200m Swim – 4:35 (2:17/100m) – I’m going to struggle with this!
Lunch:
7.5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike
Evening :
30 Push Ups
Thursday
Morning:
Nothing set off for work at 6am
Evening:
5k run – 4:25/km pace
30 Push Ups
Friday
Morning:
Free weight session (at home) for 35mins
Core work (Sworkit Pro App) 5mins
Evening :
800m Swim – 18:08 (2:16/100m)
200m Swim – 5:54 (2:42/100m) – I’m going to struggle with this!
40 Push Ups
Saturday
Morning:
20k run – 4:50/km pace (1:36:48), this was a tough run today, the farmers gates were closed so I had to climb 12 gates, plus it was very windy. Last time I did a 20k training run it was 1:42:45 (only four gates), that’s a PB by 5mins 57seconds! No wonder it was hard 🙂
Sunday
Morning:
Skipped a planned group ride. Right calf was tight all day, even with extra stretching.
Free weight session (at home) for 30mins
Core work (Sworkit Pro App) 5mins
Evening :
35 Push Ups
5 mins of generic core.
Summary
Swimming: 3km
Running: 35km
Cycling: 0 miles
Push Ups: 140
Feeling: Pretty good, happy with running. Really want/need to get on my bike at lunch times to get some miles in though!
Jay: Under Construction 