Monday, January 30, 2012

6km Aerobic Base Run + Strength


Distance:6.31 km
Avg Pace:5:05 min/km

Avg HR: 152 (82%)
Max HR: 166 (90%)

Feeling 99% there now. Was scheduled for a 25min run, but decided to go for around 30mins instead. Trying so very hard to keep some level of restraint so I don't do damage again. First few k felt very easy and was really surprised to see I'd done a 4:55 second k. Looking at the HR graph you can see that the first half is easier than the second despite the quicker times. I assume that this is because its slightly downhill.

Read a good article on consistency as a goal here Which ties in to my goals for this year and reinforces the need to hold back more often than not.


3 x 10 Single Leg Squats (8kg KB)
3 x 8 Bench Press (55kg inc. bar)
3 x 8 Deadlift (60kg not inc. bar)
3 x 10 Kneeling Row (15kg DB)
3 x 8 Lateral Raises (8kg DB's)

20min Elliptical Trainer

Avg HR: 121 (65%)