Post Punk Kitchen Forum

3 miles 3.5-3.7 of speed for an hour (Cardio) Feeling awesome!

Run test - a series of 1200s starting at 120bpm and increasing by 10bpm with each interval until reaching a rate of perceived exertion of 8/9 on a scale of 10. Ended up a little over 5 miles.

Yoga. And I'm sore. Hot damn.

10 mile run

Yesterday was supposed to be a 14 mile run in the am and 6 in the afternoon, but I cut the morning short at 12.6 and walked the rest. Ugh, just not a great training day.

Today is a coached strength training workout.

2 hrs of tennis, and I'm scheduled for yoga at 1:30. Days off rule!

Weird yoga. Regular bike ride to work & back. (By weird, I mean that it's unlike yoga I've ever done before)

Thirty 16kg weighted glute raises.
Thirty windmills - 10kg above, 16kg below.
Sixty 24kg kettlebell swings.
Front squats with two 16kg kettlebells (sets of 3, 3, 4, 5, 5, 5, 5, 4, 4 and 3).
Twenty five military presses with 22kg (this was tough last Thursday but not so tough today - I'll increase the weight next time).
Fifty bent over rows with 20kg.

Thirty 16kg weighted glute raises.
Five minutes of Turkish get-ups with 8kg.
Fifty double cleans with two 16kg kettlebells.
50kg deadlifts (sets of 3, 3, 4, 5, 5, 5, 5, 4, 4 and 3).
Incline presses with two 12kg dumbbells.
Lateral pull-downs with 40kg.

7 mile track workout: warm-up, 3x1.25 miles at threshold w/5 minute active recovery, cool down

Thirty 16kg weighted glute raises.
10 minutes easy row followed by four 500m rows, hitting a punchbag and 75 chinnies.

Upper body workout. I haven't eaten properly the last four days, because of fever and stuff (think I caught a virus or something when I went swimming), but I hadn't lost any strength at all. In fact I could up my weights or sets on a few exercises. I will never understand how my body works.

For last night: 8 mile run around the river with 250 of my closest friends. (ie a race with the workout group I'm a part of)

Lower body workout, i.e "will not be able to walk tomorrow"-workout.

That's awesome!

30 minute run this morning

Five sets of clean-squat-press with two 12kg kettlebells.
A circuit of walking lunges with two 12kg kettlebells, plank rows with two 8kg dumbbells, 16kg kettlebell swings, push ups and side-to-side jumps. These were 50 seconds on, 10 seconds off, for five sets.
Ab scissor kicks.

Aerial yoga!

Oooh, I just saw a groupon for aerial yoga and really wanted to buy it! But then I didn't, because I'm dumb. I've never done it (or any yoga at all) but it looks awesome!

Today I did a C25K run, followed by an hour long walk in the rain. It was great.

Yes, we did the groupon! Parts were uncomfortable but other parts were super rad. The hanging upside down bit was the best.

A walk in the rain sounds lovely.

40 minute run w/20 minute tempo interval

22 mile run

60 minute Moksha yoga. It's day 11 of the 30 day challenge!

Strength training workout, all abs and upper body after yesterday's long run

Technique work on snatches and push presses, interspersed with skipping.
A circuit of walking lunges, renegade rows, swings, push ups and burpees.
V-twists.