Running fail

Went out for a 10-12km run today and felt good until at about 4.7km I developed what felt like a stitch. Walking completely cured it, until I ran again. Alternating between running and walking I got to approx 5k and gave up due to the inability to run at all. Maybe it was a stitch maybe it was something else, but either way it stopped the planned long run :( FAIL.

Guest gym post

Went with L on thursday to her gym just south of marylebone. Really great gym - check out the third space gyms if you have loads of money... Thankfully L has a discount and an 'only pay half' deal with her work.

Warm up
Run 2.01km 10m28s
Row 1000m 3.53m

Incline dumbbell press
28KG x 11 x 11 x 8 x 9

Kneeling row
Right 18KG x 10 x 9 x 8
Left 18KG x 10 x 9 x 6

Swiss ball sit ups
50 x 30 x 20 x 20

Plank
30s x 45s

Post indulgence slog

Managed to make it out for a 5.7km jog yesterday, still weighed down by a tonne of "party food" alongside copious drinks and snacks. Christmas break was great though!

Xmas eve run

Nice run from Amersham to Little Chalfont, back and then round Amersham. 10.09km in 50m40s - route will be uploaded once back in London.

Start of the holiday..

It's wednesday and I'm off work! That means a lie in and a trip to the gym!

Warm up
Run: 3km 15m44s
Bike: 2.67km 5m

Latpull down
55kg x 12 x 11 x 9 x 8

Seated Leg Press
85kg 14 x 13 x 13 x 13

Chest Press
50kg 10 x 7
45kg 13 x 6

Swiss ball sit up
40 x 30 x 40

Seated dumbbell overhead press
24kg x 12 x 11 x 4 


Then off into town for some lunch with Dan followed by... yes you guessed it, a trip to the office to take some calls. Who said I was finished for Christmas?!

Festive jog

Keeping up the miles in cold dark weather is always a bit painful, but wrapped up in layers and tights, I went out for another 6km this evening (32min - slow!). Whilst I normally listen to some dance type music for motivation, today was Buble's Christmas album. Not motivational in anyway, if anything it makes you want to sit, eat, drink and be merry. Either way - feeling a little bit more festive!

TGIF

Started the weekend with a quick friday 5.5k run round the block (26min). 3x30 sec planks and 2x20 press ups. Followed by nice Indian, beer and wine..

14-12-11 Evening Workout

Warm up and cardio
Run: 3KM 15m42
Row: 1000m 3m58

Benchpress
35KG x 11 x 9 x 8 x 7*

Deadlift
40KG x 15 x 15 x 15

Seated dumbbell overhead press
24KG x 13 x 11 x 10* x 5*

Swiss ball sit up
40 x 35 x 25

5-a-side Paddington League Vs. Vintage FC

We played well, but still lost 4-1. I squandered two chances 1v1 against the keeper where I'd managed to win it back from the opposition only to have the keeper rush out and block my shot - so it could have been much closer if I could only just score!

Week off..

Picking up a cold from all the sick people on the tube and at work stopped football on Tuesday or any other exercise before heading off to Cley for a long weekend. Some nice walks and nice food, but now back in London and planning this weeks exercise. Gym tomorrow, football on Tuesday, and then some running at some point before the weekend.

Super Sunday

Sunday started with a pre-breakfast 7K run.

But all according to Sky Sports, all Sundays are Super Sundays these days, so clearly I couldn't stop there.

A 4pm game of squash with S resulting in a 2-1 win, great games! 9-15, 16-14, 15-9.

Time for some food and sleep!

30-11-11 Evening workout

6pm Hammersmith

Warm up

Run 1.07km 5min 20s

Row 500m 1min 54s

Bench press

35kg x 10 x 9 x 7 x 6

Lat pull downs

56kg x 10 x 8 x 7 x 5

Deadlift

40kg 12 x 12 10 x 10

Kneeling row

Right: 16kg x 12 x 12 x 10 x 10

Left: 16kg x 12 x 12 x 10 x 7

Leg extensions

49kg x 15 x 15 x 15 x 13

Swiss ball sit ups

45 x 35 x 30

Felt that I was lacking energy and not able to lift, press, pull as much, but still a good workout.

5-a-side Paddington League Vs. The Gym Utd

7.45pm Kick-off this evening which is a much more respectable time to be playing. Update: lost 8-3 despite playing quite well! This must be how wycombe wanderers FC feel after winning league 2 last year...

Recreational Run

With no running over the last 2-3 weeks and weekends, it was time to lace up my trainers and get back to pounding the pavement. 8km, 40min, through Kilburn, Queens Park, Kensal Rise, West Hampstead and back to Kilburn. A little slow in places, and pace varying dramatically from 4.30 min/km to 5.40. Felt good to be back out running though.

24-11-11 Evening workout

6pm, Hammersmith.

Warm up
2k run: 10min 11 sec
500m row: 1min 51 sec

Lat pull down
63kg x 8 x 7
56kg x 8 x 6

Leg extension
49kg x 14 x 13 x 13 x 12

Bench press
35kg x 12 x 10 x 6
30kg x 7

Swiss ball sit ups
40 x 45 x 25 x 15

Deadlift
40kg x 12 x 12 x 12 x 12

Barbell squat
40kg x 12
30kg x 10

5-a-side Paddington League Vs. Smoked Mackeral FC

Last night was a 9.15pm kick off, which is frankly when we should all be tucked up in bed reading a trashy novel. I played my best football this season, but despite a couple of goals and more than a couple of shots hitting the bar, at half time it was 5-5. Our defence was better again, but the opposition were very good at shooting on target from outside of the area, allowing them to gain the advantage in the second half and take the game. I didn't catch what the final score was at the end but will update shortly. Update: final score 9-7.

A good game, and interestingly didn't feel too strange to be running around at 9.15-9.55 at night!

London to Amersham Cycle Ride

Friday's exercise was a great cycle ride from Kilburn to Amersham, 24.61 miles. Average speed (moving) 14.5mph and 29.0mph max speed.

Definitely something I'll do again - with hills, main roads and country lanes - all followed up with a fry up and catch up with my parents.

Slightly slower than I wanted, but gives a time to improve on!

17-11-11 Lunchtime workout

Being careful not to over exert myself after the weekend's illness. 11.45 - 12.30 Hammersmith (The Ark) Lunch time workout

Run

1km x 4.57 min

Incline Bench Press

35kg x 11 x 12 x 10 x 8

Lat Pull Down

56Kg x 12 x 9 x 8 x 6

Chest Press

35Kg x 13 x 11 x 8 x 8

Swiss Ball Sit Up

35 x 35 x 30

Large chicken burrito for lunch from one of my new favourite chains: Tortilla.

From Blogger Pictures

5-a-side Paddington League. Vs Copacabana

After a weekend mystery illness that left me sleeping for almost 48 hours straight, and 4 days of no exercise, it is time for the weekly 5-a-side.

11 - 5 loss. However it was a much better game for me and the team in general. The other team were just too good.

Rest day

Didn't feel great today so skipped the run and had another rest day.

Run and long walk tomorrow.
Update: the unwell feeling from last night has got worse and so today and tomorrow will have no running, no cycling, no swimming and no squash.

10-11-11 Lunch time work out

Everything seemed a little slower today...

12 - 12.50 Hammersmith (The Ark) Lunch time work out

Run

1km x 5 min

Kneeling Row (single arm right)

14kg x 14 x 14 x 14 x 11

Kneeling Row (single arm left)

14kg x 14 x 14 x 12 x 10

Leg Extensions

49kg x 15 x 15 x 15 x 15*

Bench Press

35kg x 11 x 11 x 9 x 7

Swiss Ball Sit Up

30 x 30 x 30

Lat Pull Down

56Kg x 11 x 6 x 6*

Ran out of time.. would have liked to have finished with some more back or leg exercises. Running time tomorrow.

*barely finished the rep

Rest day

Today is a rest day. My plan for rest of the week is a weights session tomorrow, running on Friday, swimming on Saturday and either a game of squash on Sunday or another rest day.

So today is a rest and nutrition day, which means I'll be attempting to cook this: http://chocolatechillimango.com/2011/10/22/chocolate-orange-protein-fudge-bars/

Look at the macros - who wouldn't want to eat this!

Will update later with results.

Update: it worked out quite well once I managed round several mishaps. The crust was a bit dry, so will bake at a lower temperature next time, although the inside was very moist! Might also put a bit of coconut flour in next time. Used a toffee protein desert mix as icing / topping.

5-a-side Paddington League. Vs Abacus Ath.

After winning two seasons of 5-a-side football as manager/captain of West Hampstead Wanderers and then as a player of West Hampstead Athletic, the third season hasn't started so well. Athletic have continued to play on for another season, but the first two games have been lost 6-5 and 9-5 respectively, so as all good pundits would claim; "they need to put some points on the board." I will report back after tonight's game.

5-a-side football is a fantastic way to exercise, as it involves short sprints and constant movement. A rough estimate is that an hour of 5-a-side would burn approx 600-800 calories. This means a lunch full of complex carbs and lean protein is an ideal fuel for 40 minutes of intense exercise.

I wouldn't mind an expresso before the game, but I'll be going straight from work. Next time!

Update: an 8-5 victory doesnt really represent how badly we played in the first half, and one of my own worst displays of the past few years. Still, a win and a good cardio session nevertheless.

Caffeine is my drug of choice

6 months ago my ipad became a third wheel in my relationship.... Today we welcome the fourth member of our relationship.
Say hello to my new nespresso machine.
With 16 different pods to try.. It is going to be a good week!

7-11-11 Lunch time workout

12.15 - 13.00 Hammersmith (The Ark)- lunch time upper body work out.

1km warm up run

4min 36sec

Incline bench press
30kg x 10 x 10 x 10 x 7
Leg press
58kg x 15 x 15 x 14 x 12
Chest press
42kg x 10
38kg x 8 x 8
Lat pull down
49kg x 14 x 11 x 7
56kg x 8
Swiss ball sit ups
25 x 25 x 20 x 20


Chest and shoulders aching a bit.. Lunch was great tuna salad, banana and protein shake.

Resurrecting the dead

I used to have a blog at Warwick, where I posted photos... http://blogs.warwick.ac.uk/nhudgell/ until I started my MA and it ran adrift..

Welcome to the resurrection, with a new focus on fitness and charting my exercise!