Sunday half marathon distance.

strava.app.link/mWQQ1z2Juab

I’d planned on doing this distance in November, building up a mile at a time each weekend until I was there.

But then I woke up today, felt good, strong and my compression tights fit just that bit better than last time… they’ve grown.. or I’ve shrunk?

So I went for it. Got the dog ready, yup she ran the whole way with me, she set a great pace for most of it.

Ate my energy balls every 30mins and tried my best to drink the 2 litres of water in my camelbak, didn’t quite finish it.

Beautiful weather, not too cold, and I was totally comfortable in my gear until mile 9 I think then the T-shirt I had on was rubbing against the base layers on my nipples.😱

The base layer is more comfortable on its own than the T-shirt so off it went… it was that or end up bleeding from the nipples… which isn’t a good look.

I must have looked “interesting” tights, vest base layer, arm warmers, hat, backpack and dog… but I was comfy and that’s all I cared about, we had some quick segments and got to say “Hello” to hundreds of people enjoying the canal this morning.

In the age of masks 😷 smiling and saying hi to people should be enjoyed.

Anyway, the last few miles were properly tough, pain in my hip flexor meant I had to stop to stretch every 5 mins or so and then the last few hundred meters after I’d hit the distance…. running on empty, even I’m the dog wasn’t gonna help me then.

This afternoon, I’ve bathed, stretched, eat and slept and feeling good. Next long run… 15miles? Or 25km?

It’s raining cats and dogs so it’s gym day! Again…

www.strava.com/activities/4166362898

All packed and ready for a 2 hour bike ride… and it’s throwing it down!

Gym it is then. Arms day. 💪🏋️‍♂️

Arms

Thursday, 8 October 2020 at 06:15

Bench Press – Close Grip (Barbell)

Set 1: 30 kg × 10 [Warm-up]

Set 2: 35 kg × 10

Set 3: 40 kg × 10

Set 4: 45 kg × 5

Triceps Extension (Cable)

Set 1: 25 kg × 10 [Warm-up]

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bicep Curl (Barbell)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bench Dip

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Bicep Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 14 kg × 10

Set 3: 12 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 6 kg × 10

Set 2: 6 kg × 10

Set 3: 6 kg × 12

Concentration Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Skullcrusher (Barbell)

Set 1: 25 kg × 10

Set 2: 15 kg × 10

Set 3: 15 kg × 10

Hammer Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 12 kg × 10

Set 3: 12 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Triceps Extension (Cable)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Battle Ropes

Set 1: 0.1 km | 0:30

Set 2: 0.1 km | 0:30

Set 3: 0.1 km | 0:30

Set 4: 0.1 km | 0:30

Set 5: 0.1 km | 0:30

Set 6: 0.1 km | 0:30

Set 7: 0.1 km | 0:30

Notes: Double wave

Single arm waves

Round the world

Jumping jack wave

Shoulder press

Squat to shoulder press

Power slam “jump”

Leg day at the gym then, Run out, walk back

strava.app.link/jp2DeCjWnab

Totally forgot to set the garmin going at the gym but had a good legs session, rotating round two different lifting exercise with sit-ups in between.

i.e. deadlift – squat – sit-up (repeat)

The workout 🏋️‍♂️

Legs

Wednesday, 7 October 2020 at 06:20

Sit Up

Set 1: 50 reps

Set 2: 50 reps

Set 3: 50 reps

Set 4: 50 reps

Set 5: 50 reps

Set 6: 50 reps

Deadlift (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 50 kg × 10

Set 4: 50 kg × 10

Squat (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 60 kg × 10

Hack Squat

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 40 kg × 10

Calf Press on Seated Leg Press

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Leg Extension (Machine)

Set 1: 30 kg × 10

Set 2: 30 kg × 10

Set 3: 30 kg × 10

Seated Leg Press (Machine)

Set 1: 95 kg × 10

Set 2: 80 kg × 10

Set 3: 70 kg × 10

Flat Leg Raise

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Kettlebell Swing

Set 1: 16 kg × 10

Set 2: 16 kg × 10

Set 3: 16 kg × 10

Goblet Squat (Kettlebell)

Set 1: 16 kg × 10

Set 2: 16 kg × 10

Set 3: 16 kg × 10

Weights / Resistance training to be bike fit

www.strava.com/activities/4131436241

The work out

Bike Fit
Wednesday, 30 September 2020 at 06:06
Deadlift (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Front Raise (Plate)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Bench Press (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Incline Bench Press (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Seated Row (Cable)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Lat Pulldown (Cable)
Set 1: 40 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 10
Upright Row (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Lateral Raise (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Clean and Jerk (Barbell)
Set 1: 20 kg × 5
Set 2: 20 kg × 4
Set 3: 20 kg × 2
Bicep Curl (Barbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Sit Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps
Set 6: 20 reps

30 day sit up challenge….

So set out to do something that seemed simple but for a a bunch of reasons has proved to be quite hard.

Warning ⚠️ excuses below!!

I mentally found it easier to put an hours exercise every day , against a few minutes sit-ups.

The black dogs (depression) been hanging round a bit this past two weeks, which has resulted in lots of art work: see Black Sheep 🐑 Projects but the focus on this challenge has waited

Lock down… again!! Urgh!!

Gonna quit??

So I could quit… it’s only me challenging myself, but that means that quiet voice in my head who’s been saying…. do it later, you’ll have time, do this instead will win!

He also says to slow down, take it easy, drink beers, eat crap, don’t ride today…

Well FCUK him!

220 sit ups a day to get to the 30 day challenge number!

On it!

So I’ve added the first 100 of today’s on to this video and I’ll post every 700 sit-ups