Wk6 – 4M run then 45 min circuits

Wednesday night straight after work I got home and it was still light!! By the time I’d changed into my running gear it was dark, but it’s getting lighter which is good.

I felt a little sluggish after work so I ate a wee lucozade carbohydrate cereal bar see if it could give me some energy. It seemed to do the trick.

I was running with my friend who is battling with and injury and we’ve got into a Wednesday night run routine.

 

It was pouring with rain as we left but luckily we were well wrapped up. Just as we left a car went past and soaked us. Great start. Then we were running along the clyde front where it was quite dark and we managed to get our feet pretty much drenched.

We did the run quite comfortably and gad a nice chat on the way around it. 8:37 – 9:00 min miles all the way around.

Run: 4.03M, 35:36, pace: 8:49, calories: 420
Ave HR: 142 (75%), Max HR: 158 (83%)
340 mile challenge: 233.3 miles completed, 106.7 miles to go

We got home and were soaked through. But it didn’t put us off. We got out of our wet clothes, changed into dry ones and started a 45 minute circuit session.

Again, 30:30 where I did 30 secs work while she rested and she did 30 secs of work while I rested.

11 exercises, 30:30, 4 repeats of each for both of us:

JUMPING JACKS (30)
SQUAT JUMPS (20)
PRESS UPS (20)
SINGLE LEG SQUAT (15)
DOUBLE ARM SWING. (12kg KB) (17)
V SIT UPS (30-35)
ALTERNATING LUNGES (16-18)
PLANK WALK UP (12-18)
MOUNTAIN CLIMBERS (34-40)
DOUBLE ARM ROW (17)
ROMANIAN DEADLIFT (28)

Ave HR: 111 (58%), Max HR: 134 (70), Calories: Approx 500

Maybe it was because I was getting more rest but it seemed easier this time. Especially the plank walk up!! Yahoo! Maybe I’m getting used to these workouts at last!!

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