Monday, 8 January
Another altitude spin session today before attending the
Horwich RMI committee meeting.
Wednesday, 10 January
On the way to this morning’s coached strength and
conditioning session, I decided to have a short run stating from Horrobin
Lane. I just ran along The Street, out
onto Knowsley Lane then up Parson’s Bullough Road, turning onto the footpath
along the side of Yarrow Reservoir, back into Rivington. To say I felt sluggish is an understatement. My average pace for the run was 10.18 minute
mile but it felt really hard work. I
can’t even say it was that hilly, other than the bit on Parsons Bullough
Road. Hopefully I’m just having an off
day!
Distance – 3 miles
As a bit of background to my strength and conditioning
training, every six weeks I have a new programme set by way of two coached
sessions. I then do those two sessions
each week for six weeks before the programme completely changes again. This is a) to keep it fresh and interesting
and b) so you don’t get stale keep working the same muscles. Every six weeks my workouts get harder and
harder. They also seem to be getting
more energetic.
Today, Barry took me through my programme. There are only two staff members at my gym:
Dave, the owner, and Barry, Dave’s right hand man. My first new session consists of:
- Kettlebell single leg deadlifts, followed by kettle bell swings.
- Single leg step backs/drive through on the ‘landmine’, followed by bar rotations with swinger weights.
- Military press (with bands hanging from barbell and dumbbells hanging from the bands to create an imbalance) followed by prone band pulls (in plank position).
- Bench squats followed by box jumps.
- Reebok step medley – steps ups/shoulder step ups/cross-overs/alternative leg bounds.
The bit at the end with the Reebok step was really tiring
and it is timed so I have to try to be quicker each time.
Friday, 12 January
Altitude spin class tonight.
I love the Friday class, it really sets me up for the weekend and makes
me feel like I deserve that pizza and wine for tea all the more.
Saturday, 13 January
My second coached strength and conditioning workout. Dave
took the session this time and my personalised plan for my second session
consists of:
- Single leg squats on the hoops, followed by hurdle jumps.
- Trap bar dead lifts, followed by bunny hops along track.
- Standing sled pull.
- Standing cable flyes, followed by lateral pull downs.
- Tyre flip / sprints.
- Plate abs followed by ‘dead bugs’.
I’m currently dead lifting 60kgs which I’m pretty pleased
with. When I first started these
sessions I could only deadlift the trap bar itself without any weights on it
(40kg) and even that felt incredibly heavy so I’m quite pleased with my
progress.
Stats:
Week’s total running distance: 3 miles
Week’s total walking distance: 0 (save for daily standard Ruby walks)
Week’s total cycling
distance: 21km on
spin bike
Week’s total swimming distance: 0
Total number of S&C sessions: 2
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