8 miles in 1:14:16
Mile 1 - 9.50 HR 156
Mile 2 - 9.15 HR 171
Mile 3 - 9.02 HR 175
Mile 4 - 9.05 HR 175
Mile 5 - 9.16 HR 174
Mile 6 - 9.35 HR 175
Mile 7 - 9.40 HR 175
Mile 8 - 8.33 HR 183
It rained the whole run yesterday, which I actually welcomed a bit, it was nice and cooling and refreshing! The weather today is just beautiful though, if my knees weren't achey I would have gone and done my intervals today... I bet it's raining again tomorrow haha. Speaking of my knees, I think they're aching cause I didn't manage to ice them yesterday, they felt good after the run but they got really stiff last night.. I must remember to ice my knees after running it really seems to help. I didn't do them yesterday cause just as I was about to sit down to my lunch and some ice packs my mum rung and said she was outside with my gran and grandad and was it ok to come in for a bit so I put lunch on hold and said of course! It was my grandad's first meeting with Tia, she liked him and sat on his knee the whole time they were here :-) cute!
Today I had a bit of a failed strength workout :( I started with a deadlift which didn't feel bad at the time, in fact I felt like I could have gone a lot heavier but apparently it completely fried my body and I had no strength what so ever in the other exercises.
Deadlift 40kg 2 x 6
DB Clean and Press 10kg 1 x 3, 1 x 1
Pull-ups Negatives 1 x 2
Chin-ups Negatives 1 x 2
Weighted Push-ups 5kg 2 x 8
DB Curl 7kg 2 x 8
BB Wrist Curls 22kg 30
BB Reverse Wrist Curls 12kg 30
Neck Curls 10kg 40
I did that workout in the morning and in the early evening I got some bodyweight work done including core to get my two in this week! I did a circuit consisting of
2 x pull-up/chin-up
1 x close push-up (2 sets) - 6 x normal push-up (2 sets) - 8 x wide push-up (1 set)
10 x standing ab roll-outs to a wall
x 5 rounds
My arms are killing me now!! No more work today! We were going to do some yoga after the circuit but we ended up tidying our workout/junk room a bit... it needed doing! Tada!
Makeshift punchbag stand - not bought a ceiling hook yet!
Core challenge update. The following people are signed up, it's not too late to join in if you want to! Anne had the great idea of using a logo if you are participating, I had Mike help me make one read make me one...
Oh and I had a heart shaped plum which I had to take a picture of...