Ilkley moor Koop with some off road fun

strava.app.link/ynE2pAsOEab

This picture in no way does justice to the hill up ahead… just straight up, next to biggest cog, out of the saddle until my legs were gonna pop the sit down up one gear and grind it out to the top!

Was worth it for the view

So I put it to google that it needs cycling type option… cause I’m riding a road bike and this is getting more off road!

And more off-road…. I may have brought the wrong bike?

But what an amazing find, a little wood on a road ride, was so quiet there

And then the paths stopped and it was a muddy boggy line across a field… on a road bike… with skinny tyres…

But I did it! Cleaned it, no walking or even a dab! Thank the gods because my white road shoes! πŸ˜‚πŸ˜‚

Great ride, bit of adventure. Loved it!

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. πŸ’ͺπŸ‹οΈβ€β™‚οΈ

Arms

Thursday, 8 October 2020 at 06:15

Bench Press – Close Grip (Barbell)

Set 1: 30 kg Γ— 10 [Warm-up]

Set 2: 35 kg Γ— 10

Set 3: 40 kg Γ— 10

Set 4: 45 kg Γ— 5

Triceps Extension (Cable)

Set 1: 25 kg Γ— 10 [Warm-up]

Set 2: 25 kg Γ— 10

Set 3: 25 kg Γ— 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 25 kg Γ— 10

Set 2: 25 kg Γ— 10

Set 3: 25 kg Γ— 10

Bicep Curl (Barbell)

Set 1: 25 kg Γ— 10

Set 2: 25 kg Γ— 10

Set 3: 25 kg Γ— 10

Bench Dip

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Bicep Curl (Dumbbell)

Set 1: 12 kg Γ— 10

Set 2: 14 kg Γ— 10

Set 3: 12 kg Γ— 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 6 kg Γ— 10

Set 2: 6 kg Γ— 10

Set 3: 6 kg Γ— 12

Concentration Curl (Dumbbell)

Set 1: 10 kg Γ— 10

Set 2: 10 kg Γ— 10

Set 3: 10 kg Γ— 10

Skullcrusher (Barbell)

Set 1: 25 kg Γ— 10

Set 2: 15 kg Γ— 10

Set 3: 15 kg Γ— 10

Hammer Curl (Dumbbell)

Set 1: 12 kg Γ— 10

Set 2: 12 kg Γ— 10

Set 3: 12 kg Γ— 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 20 kg Γ— 10

Set 2: 20 kg Γ— 10

Set 3: 20 kg Γ— 10

Triceps Extension (Cable)

Set 1: 20 kg Γ— 10

Set 2: 20 kg Γ— 10

Set 3: 20 kg Γ— 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 β€œjump”

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 πŸ‹οΈβ€β™‚οΈ

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 Γ— 10

Set 2: 40 kg Γ— 10

Set 3: 50 kg Γ— 10

Set 4: 50 kg Γ— 10

Squat (Barbell)

Set 1: 40 kg Γ— 10

Set 2: 40 kg Γ— 10

Set 3: 60 kg Γ— 10

Hack Squat

Set 1: 40 kg Γ— 10

Set 2: 40 kg Γ— 10

Set 3: 40 kg Γ— 10

Calf Press on Seated Leg Press

Set 1: 25 kg Γ— 10

Set 2: 25 kg Γ— 10

Set 3: 25 kg Γ— 10

Leg Extension (Machine)

Set 1: 30 kg Γ— 10

Set 2: 30 kg Γ— 10

Set 3: 30 kg Γ— 10

Seated Leg Press (Machine)

Set 1: 95 kg Γ— 10

Set 2: 80 kg Γ— 10

Set 3: 70 kg Γ— 10

Flat Leg Raise

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Kettlebell Swing

Set 1: 16 kg Γ— 10

Set 2: 16 kg Γ— 10

Set 3: 16 kg Γ— 10

Goblet Squat (Kettlebell)

Set 1: 16 kg Γ— 10

Set 2: 16 kg Γ— 10

Set 3: 16 kg Γ— 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 Γ— 10
Set 2: 40 kg Γ— 10
Set 3: 40 kg Γ— 10
Front Raise (Plate)
Set 1: 20 kg Γ— 10
Set 2: 20 kg Γ— 10
Set 3: 20 kg Γ— 10
Bench Press (Barbell)
Set 1: 40 kg Γ— 10
Set 2: 40 kg Γ— 10
Incline Bench Press (Barbell)
Set 1: 30 kg Γ— 10
Set 2: 30 kg Γ— 10
Seated Row (Cable)
Set 1: 40 kg Γ— 10
Set 2: 40 kg Γ— 10
Set 3: 40 kg Γ— 10
Lat Pulldown (Cable)
Set 1: 40 kg Γ— 10
Set 2: 45 kg Γ— 10
Set 3: 45 kg Γ— 10
Upright Row (Barbell)
Set 1: 25 kg Γ— 10
Set 2: 25 kg Γ— 10
Set 3: 25 kg Γ— 10
Lateral Raise (Dumbbell)
Set 1: 12 kg Γ— 10
Set 2: 12 kg Γ— 10
Set 3: 12 kg Γ— 10
Clean and Jerk (Barbell)
Set 1: 20 kg Γ— 5
Set 2: 20 kg Γ— 4
Set 3: 20 kg Γ— 2
Bicep Curl (Barbell)
Set 1: 12 kg Γ— 10
Set 2: 12 kg Γ— 10
Set 3: 12 kg Γ— 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