Tuesday, January 31, 2012

6km Aerobic Base Run + Kettlebells


Distance:6.32 km
Avg Pace:5:24 min/km
Avg HR: 149 (81%)
Max HR: 162 (88%)

Tried to stick to 145 - 150 HR today, so was a touch slower than yesterday. Feeling pretty good, muscle a bit tight from last nights gym session.


Warm up jog on the treadmill - trying out the new foot pod. I haven't calibrated it, but it's pretty cool. Will be interesting to see my cadence on outdoor runs.

Strength Conditioning:

20kg KB - 5 rds. 
Left side 5 x swing, 5x jerk, 5 x goblet squat; 
Right side 5 x swing, 5x jerk, 5 x goblet squat 30 sec rest

Avg HR: 156 (84%)
Max HR: 179 (97%)

Pretty short, but pretty intense. Knew the shoulders wouldn't handle many reps of a 20kg bell, so shortened the reps. Didn't feel like doing anything after this. Haven't had such an anaerobic workout in ages.


2 x 25 Sit ups
2 x 15 Leg Raises
2 x 12 Back extensions