Wednesday, 21 January 2015

Wednesday Weekly Workout Recap: Back at Work

Last week was my first full week back at work, and although I was doing ok with the early mornings at the start of the week, by Thursday I had had enough.  I no longer liked my alarm clock at 5am.  There were deep and meaningful conversations about our relationship.  On Thursday, we compromised and I got up at 6:15am instead.  But we forgave each other, and are back on track again.

Other than that, I had a pretty good training week!  Here it is.



Last Week (14 Jan to 20 Jan)


Wednesday 

New Rules of Lifting for Women Stage 5, Workout B.  This workout includes Romanian deadlifts, single leg squats, lat pull downs, back extensions, YTWL, crunches, hip and lateral flexion and prone cobras.  Again, I was only doing 4 reps per set, and I did 3 sets of each exercise.  I held the prone cobras for 120 seconds.  Instead of doing swissball crunches, I used the Abdominal Crunch machine - with the low reps, I could set the weight pretty high and really try to make it burn.


Thursday

10km treadmill run in 60 minutes, doing hill.  I just set up a hill program on the treadmill, and set off for an hour, and let the hill inclines drive me from 1% - 4%.  I think I am more scared of hills than I should be.  This is the second time I've done this workout, and I make it through ok.

Friday

New Rules of Lifting for Women Stage 5, Workout A.  This workout includes Dumbbell snatch, single leg deadlift, bentover row, single arm overhead squat, incline chest press,  plank and reverse woodchop.  I was only doing 4 reps per set, and I did 3 sets of each exercise.  I did my plank holds for 120 seconds.  .

Saturday

Long run - 20km treadmill run in 120 minutes.  I just set the treadmill at 10km per hour, put my headphones into the tv, and zoned out.  A recent personal distance record.  Because were were going out of town afterwards, I made sure I followed last week's post workout refueling and hydrating: I drank more water (sipping more frequently), I had some Powerade Zero after my workout, and I had some Gu Chomps after every 30 minutes.  I felt good for the rest of the day.

Sunday

Rest day!  



Monday

New Rules of Lifting for Women Stage 5, Workout B.  This workout includes Romanian deadlifts, single leg squats, lat pull downs, back extensions, YTWL, crunches, hip and lateral flexion and prone cobras.  Again, I was only doing 4 reps per set, and I did 3 sets of each exercise.  I held the prone cobras for 120 seconds.  I realised that I'm not pushing myself as much as I could be, given the low reps.


Tuesday

9.1km treadmill run in 50 minutes, including a tempo run, and some speed intervals.  I warmed up with 10 minutes at 10.5kph, then picked up the pace to sit at a tempo speed of 11kph.  Then I did 15 minutes of speed intervals, where I sprinted (at 12.5kph) for 1 min, then rested (at 10kph) for 2 minutes.  I really enjoyed this workout!  I felt strong during the tempo, and enjoyed picking up the pace in the intervals.


Favourite Workout?

Probably my Tuesday tempo / interval run.  I felt strong, I enjoyed running faster and holding the pace for longer.

Next Week

I enjoyed my last week of training.  I only slept in on Thursday morning, but I committed to doing a makeup session that evening, and I'm very glad I made the effort.  I feel like I had three good runs last week.  My hill run was solid, but I think next time I can push myself a bit more.  My long run was a recent personal distance record, and I felt pretty good the whole time.  And like I said, Tuesday's tempo / interval run was great too!

I am still really enjoying this stage of the NROLFW with the lower reps, but this week I've realised that I have actually been taking a bit easy so far with this stage.  I don't think I've really believed that I can increase the weight much, but at the same time, I haven't been feeling that really fatigued after my weights workouts.  So I plan on increasing the weight and seeing how I go.

I'm still deciding on my race calendar, and my mini workouts. Sorry!


What run session do you enjoy the most - speed / long / other?  Do you prefer heavy weights and low reps, or lighter but more?

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