Wednesday, February 29, 2012

Wednesday gym trip

Having not inflicted pain on my muscles recently, I thought today was as good a day as any.

Warm up
Run 1km 4m55s

Bench press
50kg x 3* (whoops - too heavy!)
40kg x 9 x 7 x 7 x 6

Leg extension 
56kg x 13 x 13 x 15
63kg x 14 (still not heavy enough - must put more weight on machine!)

Lat pull down
63kg x 9 x 7 
56kg x 7 x 6*

Swiss ball sit ups
40 x 40 x 40

Deadlift
50kg x 10 x 10 x 10


I did a number of these as supersets (i.e. whilst recovering from one, do another). Bench press and leg extension superset 1 and swiss ball sit up and deadlift as superset 2. Saves on time and keeps the heart pumping!

Tuesday, February 28, 2012

Tuesday tonic

Having felt over the last few days that I'd not gotten enough quality exercise recently, today was the day to solve that. Set to play Stewart at squash tonight, I ran a warm up 5km this morning before work to start the day on a good note.

Losing 3-0 was not the best way to end, but at least I had a good day of cardio.

Thursday, February 23, 2012

Thursday Night Run Night.

As I hadn't done any longer distance running recently, and the football 'season' is over, I took the opportunity of being home at an early time to go for a run.

10km, 51m45s




Whilst uploading I realised that I hadn't uploaded the last run. This was weeks back - which is clearly why I felt I hadn't been for a long run recently.

Sat 4th - 10km 51m49s - nothing but consistency.


Now for the slow cooked pulled-pork that's been cooking for the last 10 hours.

Tuesday, February 21, 2012

Quick gym trip

6pm Hammersmith

Bike
30min 16.25km

Lat pull down
63kg x 10 x 10*
56kg x 9 x 6.5

Swiss ball sit up
30 x 15 x 20 x 20 x 20

--

Bought a slow cooker at the weekend and made this: http://paleomg.com/enchilada-chicken-stew/

It has provided me with SO MUCH ENCHILADA CHICKEN (it is spicy, chickeny, tomatoey and delicious) I don't know what to do with it all!. Either way - have it for dinner, have it in a bun at lunch - it's the best thing ever.



Sunday, February 19, 2012

Saturday gym visit

With the wind blowing the heavens opened, it was much easier to go to the gym than run a long run in the wind and rain!

Warm up
Run 2km - 10.02m
Bike 5km - 9.13m

Chest Press
65kg x 7 x 5
55kg x 7 x 10

Lat Pull Down
55kg 12 x 10 x 10 x 8

Leg Press
80kg x 12
82.5kg x 13
85kg x 10 x 10

Swiss Ball Situps
40 x 30 x 30

Tuesday, February 14, 2012

Back to it

Having been in marrakech for most of last week, exercise has consisted of endless walking.
Back now in the UK, there is football tonight vs Lyncroft and then hopefully either gym or a run later this week.
To compensate for last weeks non-weights week, I did 5x2 pullups and 2x 25 pressups.

Update:

Cycled to (and from) football - was good to get back on the bike after a while off it. Sadly we lost the last game of the season - although I did score twice, so not all terrible

Tuesday, February 7, 2012

Snow and superbowl

I was too busy and tired over last few days to update.. But:

Ran a 52m 10k on saturday before heading into central for L's birthday. Snow came down whilst we were out so with buses and taxis all full.. We walked approx 6k almost the whole way home.

Run route to be uploaded asap.

Sunday stayed up til rediculous oclock to watch superbowl. Monday was hard.

Friday, February 3, 2012

The Times Cycling Campaign

The Times Cycle Campaign

 Words from The Times:

 "The Times has launched a public campaign and 8-point manifesto calling for cities to be made fit for cyclists:

 1. Trucks entering a city centre should be required by law to fit sensors, audible truck-turning alarms, extra mirrors and safety bars to stop cyclists being thrown under the wheels.

2. The 500 most dangerous road junctions must be identified, redesigned or fitted with priority traffic lights for cyclists and Trixi mirrors that allow lorry drivers to see cyclists on their near-side.

3. A national audit of cycling to find out how many people cycle in Britain and how cyclists are killed or injured should be held to underpin effective cycle safety.

4. Two per cent of the Highways Agency budget should be earmarked for next generation cycle routes, providing £100 million a year towards world-class cycling infrastructure. Each year cities should be graded on the quality of cycling provision.

5. The training of cyclists and drivers must improve and cycle safety should become a core part of the driving test.

6. 20mph should become the default speed limit in residential areas where there are no cycle lanes.

7. Businesses should be invited to sponsor cycleways and cycling super-highways, mirroring the Barclays-backed bicycle hire scheme in London.

8. Every city, even those without an elected mayor, should appoint a cycling commissioner to push home reforms."

Brussels

Last two days in brussels, sadly not enough time for exercise. Will get back later tonight - with perhaps enough time for a run, but more likely go tomorrow morning.