Training Log Week 11

Monday
Morning:
Rest morning

Evening :
1.0km Swim (Breast Stroke) – 22:21 (2:14/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 5:00/km pace

Evening :
Push Ups: 36
Climbers: 54

Wednesday
Morning:
Rest morning.

Evening :
Agoga Abs – 25 mins
Plank: 90 seconds
Squats: 54

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 5:01/km pace

Evening:
Push Ups: 42
Climbers: 60

Friday
Morning:
Plank: 105 seconds
Squats: 60

Evening :
1.0km Swim (Breast Stroke) – 22:09 (2:12/100m)

Saturday
Morning:
25k run – 5:04/km pace – Was fine until the last 4km.

Sunday
Morning:
SLOB’s Ride – 44miles. Really enjoyed todays ride a lot.
Push Ups: 45
Climbers: 66

Summary
Swimming: 2km
Running: 32km
Cycling: 44 miles
Push Ups: 132
Climbers: 180
Squats: 114
Plank: 195 Seconds
Feeling: Start of the week was ok, finished pretty well I feel. Still missing core work. My logging has also being poor so after a little deep in motivation and feeling tired I’m aiming to be back on it good style.

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Training Log Week 10

Monday
Morning:
Tight legs from the race yesterday!
Push ups: 18
Climbers: 30

Evening :
1.5km Swim (Breast Stroke) – 34:28 (2:18/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 5:00/km pace

Evening :
Plank: 45 seconds
Squats: 30

Wednesday
Rest day – Still not feeling it really.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7.5k run – 4:41/km pace

Evening:
Push Ups: 24
Climbers: 42

Friday
Morning:
1.5km Swim (Breast Stroke) – 34:48 (2:19/100m)

Evening :
Plank: 60 seconds
Squats: 42

Saturday
Back in York
Push Ups: 30
Climbers: 48

Sunday
Morning:
26k run – 5:01/km pace – longest run to date! Felt good 🙂
Plank: 75 seconds
Squats: 48

Summary
Swimming: 3km
Running: 40.5km
Cycling: 0 miles
Push Ups: 72
Climbers: 120
Squats: 120
Plank: 180 Seconds
Feeling: Start of the week was poor, worked into it really. Massively lacking core work.

Training Log Week 9

Monday
Total rest day – Not feeling fresh at all.

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 4:51/km pace

Evening :
72 Push Ups

Wednesday
Morning:
76 Push Ups
Another rest day – Not feeling it at all for some reason!

Thursday
Morning:
Free weight session (at home) for 35mins
80 Push Ups

Lunch Time:
5k run – 4:28/km pace

Friday
Morning:
80 Push Ups

Evening :
1.5km Swim (Breast Stroke) – 35:14 (2:20/100m)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
12 Push Ups
24 Climbers

Sunday
Lunch Time:
Silverstone Half Marathon – 01:36:35. Very happy with a massive PB.
Plank – 30 Seconds
Squats – 23

 

Summary
Swimming: 1.5km
Running: 33km
Cycling: 00 miles
Push Ups: 320
Squats: 24
Plank – 30 Seconds
Feeling: Really not with for some reason, I know there still is a lot here but it felt a poor week. The race was great but everything else sucked.

Mix It Up March

So this months is a mix of strength and cardio after Jan’s cardio and Feb’s strength.

During this month it’ll be a mix of four exercise; Push Ups, Plank, Squats and Climbers.

This should really work the core while not forgetting the arms & legs 🙂

Mix It Up March

Mix It Up March

To mix it up further you can mix up each move. I’ll be picking from the following exercises, if you know any other great exercises please let me know!

Push Ups – Standard, clapping, wide stance, narrow stance, declined and one-handed.
Plank – Elbow, two point plank, side plank, plank row & up and down plank.
Squats – Body weight, jumping squat, pistol squat, weighted, split squats and calf squats (not letting your heels touch the ground).
Climbers – Standard, drunken and full cross over.

#MixItUpMarch

Jay

Training Log Week 8

Monday
Morning:
A good old lie in!

Lunch Time:
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 – 26.8kg
Clave Raises – 26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.

Evening :
1.0km Swim (Breast Stroke) – 22:40 (2:16/100m)
56 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 4:38/km pace

Evening :
56 Push Ups

Wednesday
Morning:
Another much need lie in.

Lunch:
1.0km Swim (Breast Stroke) – 22:18 (2:13/100m)

Evening :
Squash – 5 games. Won 4 out of 5.
60 Push Ups

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
5k run – 4:25/km pace

Evening:
64 Push Ups

Friday
Morning:
1.0km Swim (Breast Stroke) – 23:06 (2:18/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 15kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Calf Raises – 26.6kg
Squats – 15kg
All done as 3 sets of 10 reps.
A mix of punch bag work

Evening :
Agoga 25 min abs (Agoga Abs Blog Post)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
10k run – 4:32/km pace
64 Push ups

Sunday
Morning:
64 miles SLOB’s* Bike Ride
132 Push ups

Summary
Swimming: 3km
Running: 32km
Cycling: 64 miles
Push Ups: 432
Feeling: I have been tried this week. Just not getting to bed early enough!

*Slow Lads On Bikes – a group ride with old work mates.

Training Log Week 7

Monday
Morning:
1.0km Swim (Breast Stroke) – 23:30 (2:21/100m)

Lunch Time:
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 – 26.8kg
Clave Raises – 26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.
5 Mins Cross Trainer

Evening :
Static Bike, Level 10 – 10.8miles, 30mins
40 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 30mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 4:38/km pace

Evening :
44 Push Ups

Wednesday
Morning:
1.0km Swim (Breast Stroke) – 23:13 (2:19/100m)

Lunch:
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 :
Squash – 4 games, won all 4.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Sworkit Pro App) 5mins

Lunch Time:
5k run – 4:39/km pace

Evening:
48 Push Ups

Friday
Morning:
1.05km Swim (Breast Stroke) – 22:58 (2:11/100m)

Lunch:
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

Saturday – We were back in York this weekend.
Morning:
48 Push ups

Sunday
Morning:
21.6k run – 4:49/km pace. I PB’d the half marathon time. It’s looking like I’m on for a 1hr40 half at Silverstone 🙂 

Summary
Swimming: 3km
Running: 32km
Cycling: 0 miles
Push Ups: 184
Feeling: Not too bad, I always feel sluggish after being home. My food routine is massively mixed up on these weekends.

Basic But Effective

At work we have a fitness area that has been set up using begged, borrowed and stolen equipment in an old out building.

It’s really nothing special that’s for sure. It’s cold, draughty and a little bleak but its great!

The Fitness Area

The Fitness Area

All we have is;

  • Treadmill x 2
  • Static Bike x 2
  • Cross trainer x 1
  • Punch Bags x 2
  • 5kg Medicine Balls x 5
  • 5kg weights poles x 5
  • Two Benches with a mix of random weights
  • A mix of skipping ropes and sparing pads.

To me its amazing! It’s amazing for a number for reasons really.

Firstly its great that a small team like mine actually wants to try to provide its staff with the benefits that make working their just a little easier.
Secondly it’s great for me because it gives me extra space and equipment to keep my exercise varied and inserting.
But most importantly it keeps reminding me that getting fit doesn’t require all brand new shiny tech and lots of gear!

Basic doesn’t have to mean ineffective! If you want some thing just use what you have got and work hard!

#FitterStrongerFaster

Artwork:
The team was also lucky that one of the race team guys mate is a fantastic street artist, he created this amazing art work on the walls to brighten up the draughty old building!

photo 3

photo 1(I’ll add the artist’s Facebook page tomorrow)