Wk25 – Run then Circuits and Strengthening

Monday night I went straight to the gym after work. My leg was feeling ok and I was keen to try a short run on the treadmill. I was going to try 10 minutes but once I got on it felt easy and light.

I put the speed at 11.5kph (7.1mph) and started up the treadmill. I felt ok, comfortable but conscious of any pain in my right leg. I ran for 10 minutes and felt ok, perhaps a slight twinge in the back of my right ankle, but perhaps I was imagining it.

I ran until 13:30 minutes until I thought I felt a slight niggle in my right knee. I’m not sure if I did, buy I stopped anyway. I fancy a slightly longer run outside to see if I get any pain or not. Maybe Wednesday.

Run: 13:30, 2.5km (1.55miles), pace: 8:42, calories: 140.
Ave HR: 145 (77%), Max HR: 159 (84%)

After the run I got a 12kg kettlebell and a mat and went into the small room (which no one uses) just off the gym. Nice and quiet all to myself. 😀

I set up my iPhone with the HIIT tabata app, (and my itunes) with 10 exercises, repeated 4 times each, 30 seconds work, 15 seconds rest.

Here are the exercises I did:

JUMPING JACKS
SQUAT JUMPS
PRESS UPS
DOUBLE ARM SWING (KB)
ALTERNATING LUNGES
DOUBLE ARM ROW (KB)
TORSO CIRCLES (KB)
PLANK WALK UP
SQUAT FIGURE 8 (KB)
MOUNTAIN CLIMBERS

I must admit I found the plank walk ups and mountain climbers tough, but practice will make perfect. The more often I do them the easier they’ll become.

Circuits: 30 minutes, Ave HR: 136 (72%), calories: 300 approx.

I’d worked hard and next I had some leg strengthening exercises. 25 minutes in total, I did 3 repeats of each, 20 seconds or 15 reps:

SINGLE LEG HIP RAISE (both sides)
SINGLE LEG SQUAT (both sides)
FLUTTER KICKS
DONKEY KICKS
SIDE LUNGES (both sides)
WALT REYNOLDS (both sides)
CALF RAISES
BALL SQUATS

All done for monday night. Just over an hour of work. 30 mins of circuits is just right, challenging enough to make you think they’ll be an effort, but not too long so that you want to put them off or not do them.

I worked hard and perhaps did some work to strengthen my legs. Double Spin tomorrow night then perhaps I’ll try a proper run outside on Wednesday morning. 😀

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1 Response to Wk25 – Run then Circuits and Strengthening

  1. Pingback: Wk25 Summary | Lorn Pearson's Training…

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