Wk5 – Weights, Bodypump, 5 mile run :-D

Monday night I did a 25 minute workout with weights, Bodypump and then ran 5 miles home.  

Upper Weights: 25 mins, Calories: 120,
Ave HR: 111, Max HR: 134, Garmin Training Effect: 1.4.

BENCH PRESS: 1 X 12, 14KG, 2 X 12, 12KG
SINGLE ARM ROW: 1 X 12, 14KG, 2 X 12, 12KG

SHOULDER PRESS: 3 X 12, 2 X 10KG
BENT OVER FLYES: 3 X 12KG, 2 X 8KG

BICEP CURLS: 3 X 12, 2 X 8KG
TRICEP KICK BACKS: 3 X 12, 2 X 12KG

TRICEP PUSHDOWNS: 3 X 12, 25KG
LATERAL PULL DOWNS: 2 X 12, 25KG

Once again the 12s felt pretty tough as I’ve been used to only doing 8 reps… I seem to get to 8, then realise I’ve got another four reps to go… arg!

Bodypump: 1 hour, Calories: 200.
Ave HR: 98, Max HR: 128, Garmin Training Effect: 1.2

After the weights, I went into an hour of Bodypump. I increased the weights compared to last week when I was recovering from my long run.

Warm up: 5kgSquats: 7.5kg
Chest: 5kg
Back: 7kg
Triceps: 3.5kg, 5kg plate
Biceps: 3.5kg
Lunges: 4.5kg
Shoulders: 4.5kg, 3kg dumbbells.
Abs.

The plan was to run home after Bodypump, so I got my warm stuff on… long socks, two long sleeved tops, a cap, buff and gloves. It was bloody cold… 0’C. Brrr.

I ran over to Bellahouston, along Mosspark Boulevard, up Nithsdale, down Leslie Drive, Shields Road then home. 🙂

I felt really good running. I was originally going to just take it easy, and I did over the first two miles, but I really got into it after that and managed to push the pace a little for the last 2-3 miles. I guess I probably enjoyed it as I didn’t get to run much last week, and was kind of itching to get out running.

I finished in just over 40 minutes, and I kind of wished I’d pushed it a little more in mile 2. Hey ho. 🙂 A good run anyway, with a nice wee cheeky 6:49 min mile to finish! 😉
Note: see the clear increase in heart rate (and the downhill) over the last mile…. 🙂

Run: 5 miles, 40:11, Pace: 8:01, Calories: 400.
Ave HR: 147, Max HR: 168, Garmin Training Effect: 3.6

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