Monday 7th & this weeks plan

The plan this week is to do four runs with a mixture of distance and intensity. 
 
Day 1: 3 miles, 1km steady (12kph), 4 x 800m fast (13kph), 200m steady (12kph.)
Day 2: 3.7 miles, easy, steady pace.
Day 3: 5.1 miles easy, steady.
Day 4: 9-11 miles, slow and steady.
 
So on Monday night I went to the gym and went straight on the treadmill.  I got the one at the door which was good as it has the air con right above it!
 
I ran for 1km at 12kph as planned… then upped it to 13kph for 800m and back down to 12kph for 200m.  It was hard work and my HR was going up to around 164 on the first interval.  I did three intervals like this, then on the last km I raised the speed to 14kph.  (8.7mph) and ran this speed for 1km.  I felt great doing it and found that it helped that it was just short distances of around half a mile for the fast bits.
 
RUN: 3.1 miles, 23:30 mins, 326 calories, Pace: 7:35 minutes per mile. 7.9 mph.
Ave HR: 158 (83%), Max HR: 173 (91%), Min HR: 83.
 
I took 5 minutes to cool down then went on to do weights.
 
SQUATS: 3 X 20 – 10KG
PULL DOWN: 2 X 20 – 60LBS, 1 X 20 – 50LBS
LEG PRESS: 3 X 20 – 160LBS
PRESS UPS: 3 X 12
GYM BALL PRESS – 1 X 20 – 10KG, 2 X 20 – 10KG
EXTENDED SHOULDER PRESS – 3 X 20 – 6KG
ABS – 2 X 20 EACH (GYM BALL)
WEIGHTED CRUNCH
JACK KNIFE
LEG EXTENSION
ROLL OUT
 
In total I did one hour of weights and did around 375 calories.  It was a good workout but towards the end I couldn’t be bothered completing the 5 x 20 sets of abs… but I was STARVING again… so I let myself away with that!
 
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