Lots of Tempos!

Did everyone have a good weekend? Mine was fun, I had an induction course to go to on Saturday which was ok, had some time afterwards to wander round York which was good! On Sunday it was my glorious day off so I got some running and bodyweight strength done I love days off!! I'm trying to get my masters application sorted out right now... If I can't get the right music career or any career at all I need to make changes so I'm really hoping I get on to the Social Work Masters... I think it would open so many doors for me! Cross your fingers please ;)

Weekly Totals
Miles - 15
Push-ups - 80
Chin-ups - 80 seconds on the bar
Pull-ups - 0
Neck exercises -0
Isometric punches - 0
Wrist curls - 0
Core work - 1


Core Challenge
Nobody let me know they had finished the core challenge, soooo... if you all comment with your before and after plank times I'll put you all into a hat and pick out the winner! I know it's easy for life to get in the way, it did for me. But I'm sure even if you didn't get two a week you all improved so let me know!

I set out planning to run my first 11 miler yesterday... My mp3 player ran out within 2 miles so I decided to run my tempo instead! I can't get the data off my new garmin yet.. it was cheap because it's slightly faulty, the mode button doesn't work so when I tried to upload it, it crashed the garmin centre as it tried to get all the persons runs as far back as 2006! I'm trying to get sports tracks instead as that lets you choose which to upload but my laptop is on its last legs and I can't get it to work. Anyway I'll post my stats from memory.. I didn't do very well, it seemed really hard and I think it's to do with my fuel before hand, I didn't have my usual breakfast and I don't think my replacement breakfast was enough and I had it too early so all in all not very successful! I got my old lungs back haha

Roughly I did
1.5 miles warm up at 9.20 pace
2 miles at about 8.10 pace
1 mile at 9.10 pace

The last mile was just impossible and I've no idea why, it was so much effort to keep it at 9.10! Some days just don't work too well I guess!

In the evening Mike and I did some tempo push-ups/core/chin-ups,
Tempo push-ups 4 seconds down, 1 second hold at the bottom, 2 seconds back up
6 x max / 60s core hold

Tempo chin/pull-ups - 4 second hold at the top of the bar, 4 second hold at 90 degrees, 4 second hold at the bottom
6 x chin/pull-up / 30-60s core hold

Took less than half an hour and got quite a lot of work done, not bad :-)

Hope everyone had a fun Monday!

25/02/10

Mike cooked me tea last night :-) we had spaghetti with spinach and veggie meatballs in a tomato sauce which he made from scratch!


It was yummy, I'm going to have to get him to cook more often!

Todays training AM
I did some running! My knee felt fine all day yesterday so I decided to see how it felt running on it and it didn't hurt! So happy about that I was really worried I'd put myself out of running action again! We went and did an old favourite hill sprints so if I needed to stop I wouldn't be too far from home.

1 mile warm up
20 x 55 metre sprints/ 20 x 55 metre jog back to start for recovery (1.37 miles)
1 mile cool down

I think I jinxed myself today, marathonmaiden blogged about her rainy run and I thought I've never really been caught in the rain on a run. That all changed today as it started raining just as I started the sprints! It wasn't too bad though I didn't get soaked so I can't complain.

PM
Tempo push-ups 5 x max (4102 method, 4 seconds down, 1 second hold at the bottom, 2 seconds up, 0 seconds rest at the top and repeat)
Tempo chin-ups 5 x 1 (4102 method, jump to top position 4 seconds down, 1 second hold at the bottom, 2 seconds up, 0 seconds rest at the top and repeat)
Isometric punches 4 sets Jab/Straight/L.hook/R.uppercut.