Tuesday 15th

I wanted to test out my pace per mile and looked back to the Sunday before I went on holiday where I did 10k in 45 minutes… 7:20 miles!  I know I can run that fast and I’d like to try and work at it to improve my run times when I’m trying.  Wednesdays are going to become the day that I do a fast run on my own and so I can try out different speed techniques.
 
So on Tuesday night at the gym, I did a 2 mile run on the treadmill.  I was at between 12 and 13.5 k on the machine, and did 2 miles in 15 minutes.  It was hard work but worth it.  Then I walked for 5 minutes to cool down.  My heart rate maxed at 193.  250 cals.
 
Then I went on to do the legs and core weights session for 60 minutes, using 6kg weights to make sure I didnt get sore:
 
SQUAT
REVERSE LUNGE
SINGLE LEG DEADLIFT
STEP UP WITH WEIGHTS
HEEL RAISE
SPLIT SQUAT
SINGLE LEG SQUAT
GYM BALL LEG CURL
REVERSE CRUNCH
DIAGONAL LIFT
ROMANIAN DEADLIFT
WOODCHOP
LEG PRESS
KNEE EXTENSION
HAMSTRING CURL
It all felt pretty good and I burned around 500 cals on the weights.
 
 
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