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(Half) Iron Maiden
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Wednesday - treadmill run and strength. Warmed up a bit with 2km on the treadmill, then did 3 * (8 5kg medicine ball twists, 15 jumping lunges, 10 pressups, 10 one-legged squats each side, 10 hamstring curls using swiss ball, 10 bodyweight squats, 50 sec front plank, 50 sec right side plank, 50 sec left side plank). Followed up that barrel of laughs with another 3km on the treadmill and then foam rolled and stretched. Necessary evil really, I hate planks :pac:
Swim in the morning, then rest day Friday because I'm coming back to Dublin for the weekend
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Friday - rest day, was flying to Dublin after work. Home to see my adorable little niece for the first time and to do a bit of wedding and Christmas shopping with my mum.
Saturday - total of 12.4km run. Run down to Tymon Park, do the Parkrun, run back afterwards. 25:40 for the Parkrun, my fastest 5km of 2014 so far. Couple of quite quagmire-y sections around 4km in and my newish runners are now significantly muckier than they were before, but feck it. Very happy with the time, I've been pretty slow for most of this year so it's nice to know that I am actually improving a little.
Sunday - 6.1km easy run, 6.05/km average pace. Just around Firhouse and Knocklyon, same loop I ran hundreds of times when I was still living at home. Legs a little heavy from their efforts the day before but still felt pretty good, and despite the cold it was an absolutely lovely day to be out running.0 -
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Tuesday PM - 6.1km run, 6.02/km average pace - first half accompanied by himself, second half was solo. Feeling surprisingly good while running at the moment, long may it continue! He's finally up to being able to do about 20 minutes at this stage, which means I have a bit more company during the week
Today is pretty much an enforced rest day - I slept it in this morning when I meant to get up to swim before work, and we're going to the Emirates later for the Arsenal v Dortmund game.0 -
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Wed/Thurs - off, had a bit of a cold and felt like general crap. That said, going to the Emirates for the Southampton game and to Korpiklaani and Tyr at the O2 Academy Islington doesn't exactly help one's recovery!
Fri - 1,620m swim - 180 swim, kick, pull, 5 * (2 * 90m/100 yards off 2:30), 180 swim. Didn't want to push myself much but wanted to get moving again, so something with relatively long rests between intervals seemed to fit the bill. This was quite pleasant tbh. The 90m reps were mostly in around 1:55, so the rest between them was possibly a little excessive, but it happened to fit the speed of the rest of the lane too so feck it.
Sat - 8km run @ 6:35/km average pace. Up to Hampstead Heath on a gloriously sunny but cold as fcuk winter's day, took it easy on the big hills and stopped to take a few pictures of the pretty views along the way. Enjoyed this, apart from the lack of sausage sambos at the farmer's market right at the end of my run! Also finally got the gear issue with my bike sorted out, thankfully.
Sunday - rest day - was at the Leinster game this afternoon and decided that an excessively long sleep (10 hours, AW YEAH ) was preferable this morning to dragging my fat ass out for a run.
We finally bit the bullet this evening and ordered a turbo trainer for the apartment after himself was giving out about losing bike fitness after the summer. Our neighbours are going to hate us :pac:0 -
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Tuesday - 6km run @ 6:11/km average pace. Ended up having to squeeze this in between cooking a huge multi-day dinner and watching Liverpool get dumped out of the Champions League ( ) - almost didn't bother when I heard the wind howling, but glad I got it in.
Turbo trainer should be arriving tomorrow, fun times ahead :pac:0 -
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Friday - 1 hr coached swim - 20 minutes of technique/drills, 20 minutes of fitness work, 20 minutes of tumble turn practice. Great to be in the water, really suited what I was in the mood for after a busy day in work.
Saturday - brick-ish session - 40 minutes on the turbo followed by a 25 minute run. Probably should have stayed on the turbo for longer, but the noise was not good for my hungover OH's head so wisely left for a run after 40 minutes!
Sunday - rest day/letting the booze drain out from my Christmas party on Saturday night. Watched a quite ridiculous amount of sport too 0 -
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Monday - time to hit the pool. Did this week's day 2 workout because the pool was relatively busy and I didn't really want to have to think about times or be slowing others down too much with drills. Modifying it for a 30 metre pool... 180 swim, 8 * 30 kick, 120 pb - 240 swim - 360 pb - 480 swim - 360 pb - 240 swim - 120 pb + 60 pb for a total of 2,100m. Stuck with the pull buoy for a short cooldown because my calves cramped hard on the last length of the second 240 swim and I didn't fancy more kicking! Good session overall 0
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Tuesday PM - 1 hr ashtanga yoga class. Good stretch-out, even if there was some time devoted to building towards handstand and that pose makes me horribly nervous. Getting closer to being able to get up into full wheel too, which I'm kinda happy about (can comfortably get onto my head in it, and push up an inch or two, but not all the way up yet).
Wednesday - 6km run @ 6:16/km average pace - usual loop with a few big hills at the start and fairly comfortable from there onwards. I'd meant to get up early to swim that morning, but my bed was feeling a little too possessive!
Thursday - 5.8km run to work @ 5:51/km average pace. Was feeling pretty good, so picked up the pace for the last 2km - 5:30/km pace ish for those.
Last coached swim before Christmas tomorrow, might try and sneak in a long run on Saturday morning too, then fly back to Ireland on Sunday. Really looking forward to the Christmas break! Sneaky Goal mile this time next week? 0 -
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Tuesday - 45 minute swim, covered around 2km in mostly 100m and 200m intervals. Did a time trial effort somewhere in the middle and swam 100m in 1:53, for the table in the beginners thread. Pool was incredibly warm and it felt quite tiring...
Wednesday - 10km run in just under an hour (5:59/km average pace). A lovely afternoon for it, cold but sunny and very pleasant running conditions. Enjoyed it, and have been spending the time since then chilling out with my little niece at home 0 -
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