Wednesday, 4 March 2015

Weekly Workout Recaps: Back on Track

I felt a lot better about my workouts this week - I'm back on track!  I was really trying to focus on speed in my runs, and I think I made some good progress.  I wrapped up the NROLFW Stage 6 workouts, and although I can't yet do a chin up, I think I'm going to give the stage another crack and see if I can't make that happen sooner rather than later.


Last Week (25 February to 2 March)


Wednesday 

9km Tempo run in 50 minutes.   The first couple of kms were just to warm up, and then I set the treadmill on 11kph, and just kept going.  For me, this was probably the longest I've held this pace in a long time, and it felt pretty good! 


Thursday

NROLFW Stage 6 Workout B.  The NROLFW workout includes reverse lunges with a single dumbbell on your shoulder, two point dumbbell rows, dumbbell push press, back extensions and reverse incline crunches.  We moved into four sets of four reps for the first three exercises, so I increased the weight to really feel the burn.  I really enjoy the back extensions and incline crunches too.

Friday

8km intervals run in 45 minutes.  I did a warm up, and then did the following interval set: 1 min fast, 2 min recovery, 1 min fast, 2 min recovery, 2 min fast, 2 min recovery, and then repeated until I got to about 8km.  The last few intervals were definitely tough - I really had to grit my teeth and just focus on getting through.


Saturday

NROLFW Stage 6 Workout A. This workout included negative pull ups, reverse lateral pulldowns, Bulgarian split squats and push ups.  This was my last of these workouts!  The negative chin ups are quite fatiguing - I can't hold for as long by the last.  There was just one round of lat pulldowns - as many reps as possible.  And then only two sets of the squats and push ups.  A quick but tiring session!


Sunday

Long run - 16km treadmill run in 89 minutes.  My goal for this run was to drop the distance a little, and go faster.  I felt really good!  I swapped between about 10.5 and 11 kph each km to try to keep my pace up, and I was able to hold it the whole way.  It helped that a guy at the gym told me I was a machine - it definitely gave me motivation to hang in there!


Monday

Rest day!  After six workout days in a row, I decided a rest was in order.



Tuesday

NROLFW Stage 6 Workout B.  The NROLFW workout includes reverse lunges with a single dumbbell on your shoulder, two point dumbbell rows, dumbbell push press, back extensions and reverse incline crunches.  The last of this workout too!  I dropped the weight just slightly, but upped the reps to two sets of ten, and I could feel it, but I was also proud of how much stronger I had become to be able to bust out this workout.


Favourite Workout?


Although it was tough, I did enjoy my intervals session on Friday.  I felt like I gave what I could to get the most out of the session - which is usually all we can ask for!


Next Week


This week I had more of a focus on running faster - all of my runs were faster than they have been. And do you know what?  It kind of made me think that I've been taking it easy on myself for awhile.  Sure, the runs were tougher than they have been, but they weren't killer, and so I could probably have been doing these kinds of paces already.  I think it will be time to challenge myself to go outside my comfort zone more often - and hopefully reap the rewards!

I had a consistent workout week, which I'm proud of.  I did have a couple of days where I changed up my timing, but I still got through it.  For example, even just exercising at night gave me an extra half a day of rest, and that made a world of difference to how I felt about my workout!  Lesson: listen to your body!

I going to repeat the NROLFW Stage 6 workouts, because I really think I could do better and get a lot more out of this stage.  I'm going to have a couple of rest days instead of strength training for the rest of the week, and then get into it again next week.  I'm a little too excited about it!  Maybe one day I will be able to do that chin up :P


Do you work out at the same time each day, or do you mix it up?  What is the best time of day for you to train?



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