TeeBee

Phase - Strength - program PT session #10 wk beg 18th March

After discussion with PT decided to bin landmine rows, as they appeared to be triggering the biggest response in lower back. Replace with single arm bent over rows.

Good session overall - back tensed a little in DL and bent over row, but passed very quickly

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 8 @ 49Kg

Reverse Fly
This week:
2Kg bar in each hand - slow lower. 3 sets x 8
Good

Superset 1 - 3 sets
This week:
- Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press
- Fly (2x 6Kg db) x 12
Good

Superset 2 - 4 sets
This week:
Bent over row (14kg) x8

Pull over (20kg) x8 - slightly extending range of movement

Superset 3 - 4 sets
This week:
Get ups - bench (20kg) x8 - upped to 8
RDLs (8kg) x12 on L, x10 on R for 2 sets and x8 on R for 2 sets. R leg much stronger and more stable than L

1) 0.57mi - 16:28(28:54/mi) 96/108bpm [2775b/mi] 60cal 38/58rpm 2.08/13.55mph

Run to the pub with A

1) 0.26mi - 3:00(11:28/mi) 119/135bpm [1365b/mi] 19cal 5.23/6.2mph
2) 0.06mi - 1:00(16:10/mi) 126/129bpm [2038b/mi] 5cal 3.71/4.93mph
3) 0.27mi - 3:00(11:00/mi) 136/168bpm [1497b/mi] 20cal 5.45/5.93mph
4) 0.06mi - 1:00(18:01/mi) 158/166bpm [2847b/mi] 8cal 3.33/5.66mph
5) 0.27mi - 3:00(10:57/mi) 150/165bpm [1642b/mi] 26cal 5.48/5.63mph
6) 0.06mi - 1:00(16:44/mi) 123/123bpm [2059b/mi] 4cal 3.59/5.59mph
7) 0.27mi - 3:00(10:59/mi) 160/170bpm [1756b/mi] 27cal 5.46/5.85mph
8) 0.06mi - 1:00(18:07/mi) 167/167bpm [3025b/mi] 7cal 3.31/5.8mph
9) 0.28mi - 3:00(10:51/mi) 165/167bpm [1791b/mi] 28cal 5.53/5.78mph
10) 0.06mi - 1:00(16:45/mi) 162/164bpm [2713b/mi] 6cal 3.58/5.7mph
11) 0.26mi - 3:00(11:24/mi) 165/170bpm [1881b/mi] 27cal 5.26/5.89mph
12) 0.06mi - 1:00(16:17/mi) 165/166bpm [2688b/mi] 6cal 3.68/5.11mph
13) 0.26mi - 3:00(11:28/mi) 164/170bpm [1880b/mi] 26cal 5.23/5.8mph
14) 0.06mi - 1:00(17:05/mi) 159/163bpm [2715b/mi] 7cal 3.51/5.55mph
15) 0.26mi - 3:00(11:36/mi) 164/170bpm [1902b/mi] 27cal 5.17/5.76mph
16) 0.07mi - 1:00(14:38/mi) 156/166bpm [2282b/mi] 7cal 4.1/5.43mph
17) 0.28mi - 3:00(10:37/mi) 163/167bpm [1729b/mi] 28cal 5.65/5.85mph
18) 0.06mi - 1:00(17:50/mi) 163/164bpm [2906b/mi] 8cal 3.37/5.7mph
19) 0.27mi - 3:00(11:10/mi) 166/171bpm [1853b/mi] 28cal 5.38/5.82mph
20) 0.06mi - 1:00(17:06/mi) 155/165bpm [2650b/mi] 6cal 3.51/5.82mph
21) 0.27mi - 3:00(11:10/mi) 160/166bpm [1786b/mi] 26cal 5.38/6.14mph
22) 0.06mi - 1:00(17:12/mi) 159/162bpm [2736b/mi] 8cal 3.49/5.7mph
23) 0.28mi - 3:00(10:36/mi) 165/169bpm [1750b/mi] 28cal 5.66/5.99mph
24) 0.06mi - 1:00(17:02/mi) 163/164bpm [2777b/mi] 8cal 3.52/5.72mph
25) 0.18mi - 1:57(10:45/mi) 165/168bpm [1773b/mi] 18cal 5.58/5.72mph

1) 0.62mi - 11:44(18:53/mi) 92/110bpm [1738b/mi] 56cal 42/62rpm 3.18/3.65mph
2) 0.62mi - 11:34(18:36/mi) 92/104bpm [1712b/mi] 55cal 46/62rpm 3.23/24.96mph
3) 0.24mi - 9:12(38:34/mi) 95/115bpm [3664b/mi] 34cal 13/72rpm 1.56/3.36mph

1) 0.32mi - 8:12(25:15/mi) 84/94bpm [2120b/mi] 34cal 38/79rpm 2.38/3.76mph

1) 0.62mi - 7:17(11:43/mi) 164/174bpm [1920b/mi] 67cal 5.12/5.95mph
2) 0.62mi - 6:53(11:05/mi) 167/173bpm [1852b/mi] 65cal 5.41/5.78mph
3) 0.62mi - 7:05(11:24/mi) 163/170bpm [1859b/mi] 65cal 5.26/5.63mph
4) 0.62mi - 7:05(11:24/mi) 160/168bpm [1824b/mi] 63cal 5.26/5.72mph
5) 0.62mi - 7:04(11:22/mi) 149/162bpm [1694b/mi] 57cal 5.28/5.89mph
6) 0.62mi - 7:11(11:34/mi) 141/154bpm [1630b/mi] 52cal 5.19/5.89mph
7) 0.62mi - 6:57(11:10/mi) 142/152bpm [1587b/mi] 48cal 5.37/5.97mph
8) 0.19mi - 2:00(10:48/mi) 140/143bpm [1513b/mi] 13cal 5.55/5.85mph

1) 0.32mi - 5:29(17:15/mi) 105/126bpm [1811b/mi] 26cal 57/62rpm 3.48/3.92mph

1) 0.62mi - 13:20(21:27/mi) 92/109bpm [1973b/mi] 50cal 22/65rpm 2.8/4.42mph
2) 0.01mi - 12(17:47/mi) 105/106bpm [1867b/mi] 13/59rpm 3.38/3.38mph

1) 0.62mi - 12:10(19:29/mi) 92/100bpm [1792b/mi] 56cal 52/64rpm 3.08/5.26mph
2) 0.6mi - 11:17(18:40/mi) 94/111bpm [1754b/mi] 56cal 51/64rpm 3.21/6.72mph

1) 0.62mi - 10:51(17:27/mi) 83/108bpm [1449b/mi] 51cal 59/64rpm 3.44/3.9mph
2) 0.29mi - 6:38(22:56/mi) 84/95bpm [1927b/mi] 14cal 47/62rpm 2.62/3.63mph

1) 0.29mi - 9:21(31:49/mi) 112/124bpm [3563b/mi] 40cal 29/57rpm 1.89/3.42mph

Run heavy Bootcamp

1) 0.36mi - 3:48(10:34/mi) 145/163bpm [1533b/mi] 32cal 5.68/6.18mph

1) 0.32mi - 6:38(20:57/mi) 89/94bpm [1865b/mi] 31cal 53/61rpm 2.86/3.67mph

1) 0.62mi - 11:47(18:58/mi) 93/103bpm [1764b/mi] 56cal 55/61rpm 3.16/3.82mph
2) 0.46mi - 8:28(18:29/mi) 97/113bpm [1792b/mi] 38cal 56/60rpm 3.25/5.63mph

1) 0.62mi - 10:00(16:05/mi) 90/114bpm [1448b/mi] 45cal 62/88rpm 3.73/5.01mph
2) 0.47mi - 8:20(17:41/mi) 75/85bpm [1326b/mi] 12cal 59/63rpm 3.39/4.09mph

1) 0.62mi - 10:22(16:40/mi) 95/105bpm [1584b/mi] 56cal 61/65rpm 3.6/4.15mph
2) 0.19mi - 3:18(17:49/mi) 93/98bpm [1657b/mi] 18cal 59/62rpm 3.37/3.84mph

1) 0.62mi - 15:20(24:35/mi) 84/103bpm [2065b/mi] 53cal 50/57rpm 2.44/3.01mph
2) 0mi - 4(37:09/mi) 81/85bpm [3010b/mi] 35/45rpm 1.62/2.04mph

1) 0.62mi - 7:27(12:00/mi) 140/157bpm [1680b/mi] 62cal 5/5.57mph
2) 0.62mi - 6:36(10:37/mi) 157/165bpm [1667b/mi] 60cal 5.65/5.93mph
3) 0.07mi - 1:01(15:27/mi) 154/165bpm [2378b/mi] 8cal 3.89/5.89mph
4) 0.62mi - 6:30(10:28/mi) 163/171bpm [1707b/mi] 61cal 5.73/6.22mph
5) 0.62mi - 6:39(10:42/mi) 173/176bpm [1850b/mi] 66cal 5.61/6.18mph
6) 0.07mi - 1:07(16:02/mi) 168/175bpm [2694b/mi] 10cal 3.74/5.66mph
7) 0.62mi - 6:43(10:49/mi) 171/178bpm [1850b/mi] 65cal 5.55/5.89mph
8) 0.62mi - 6:39(10:43/mi) 178/182bpm [1907b/mi] 68cal 5.6/5.95mph
9) 0.06mi - 1:08(18:15/mi) 171/182bpm [3120b/mi] 10cal 3.29/5.78mph
10) 0.3mi - 3:19(11:06/mi) 170/178bpm [1888b/mi] 32cal 5.4/5.87mph

1) 0.31mi - 5:31(17:40/mi) 90/98bpm [1590b/mi] 28cal 59/120rpm 3.4/3.76mph

1) 0.62mi - 11:05(17:50/mi) 93/104bpm [1658b/mi] 52cal 56/60rpm 3.37/4.07mph
2) 0.62mi - 12:44(20:29/mi) 95/105bpm [1946b/mi] 50cal 33/77rpm 2.93/3.92mph
3) 0.62mi - 12:39(20:20/mi) 90/107bpm [1830b/mi] 31cal 2.95/3.26mph
4) 0.01mi - 6(18:14/mi) 100/102bpm [1823b/mi] 3.29/2.76mph

Rushmoor

With Fleecy.
Once the crowded start was cleared, nice steady pace and cadence. And a good run and rant

1) 0.62mi - 7:24(11:55/mi) 130/146bpm [1548b/mi] 57cal 5.04/5.72mph
2) 0.62mi - 6:27(10:23/mi) 150/157bpm [1557b/mi] 57cal 5.78/6.18mph
3) 0.62mi - 6:21(10:13/mi) 161/174bpm [1644b/mi] 59cal 5.88/6.2mph
4) 0.62mi - 6:08(9:52/mi) 173/177bpm [1706b/mi] 61cal 6.08/6.41mph
5) 0.62mi - 6:11(9:56/mi) 177/179bpm [1759b/mi] 62cal 6.04/6.55mph
6) 0.03mi - 18(8:37/mi) 178/179bpm [1533b/mi] 3cal 6.97/6.59mph

1) 0.62mi - 15:09(24:22/mi) 92/108bpm [2241b/mi] 54cal 49/56rpm 2.46/3.61mph
2) 0.06mi - 1:40(25:39/mi) 87/91bpm [2231b/mi] 5cal 49/54rpm 2.34/2.46mph

1) 0.62mi - 15:04(24:14/mi) 99/144bpm [2400b/mi] 56cal 45/56rpm 2.48/3.57mph
2) 0.4mi - 14:53(37:32/mi) 81/101bpm [3040b/mi] 40cal 31/54rpm 1.6/2.73mph

Phase - Strength - program PT session #11 wk beg 25th Mar

Really session overall - tweaked a few things which worked better and feeling really strong in L shoulder and upper back now

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 8 @ 49Kg Still need to really focus on technique (especially using core to tilt pelvis up) and allow my L side to take its share of the weight

Reverse Fly
This week:
2Kg bar in each hand - slow lower. 3 sets x 8
Good

Superset 1 - 3 sets
This week:
- Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press
- Fly (2x 6Kg db) x 12
Good

Superset 2 - 4 sets
This week:
Bent over row (14kg) x8 (4 sets on L, 3 sets on R)
Pull over (22kg) x8 - upped weight to make it easier to hold db

Superset 3 - 4 sets
This week:
Get ups - bench (22kg) x8 - - upped weight to make it easier to hold db, had to work hard and really focus only using legs to stand up
RDLs (8kg) x12 on L for 4 sets, x10 on R for 3 sets. L side getting much stronger now.

1) 0.51mi - 6:47(13:12/mi) 125/147bpm [1649b/mi] 41cal 4.55/13.86mph

1) 0.62mi - 10:39(17:09/mi) 114/152bpm [1955b/mi] 58cal 3.5/8.08mph
2) 0.28mi - 3:10(11:22/mi) 131/152bpm [1490b/mi] 21cal 5.28/7.45mph

1) 0.31mi - 7:21(23:44/mi) 91/99bpm [2159b/mi] 30cal 46/65rpm 2.53/3.67mph

1) 2.71mi - 17:22(6:25/mi) 109/129bpm [699b/mi] 75cal 9.36/16.59mph

1) 0.4mi - 5:19(13:11/mi) 143/153bpm [1886b/mi] 41cal 4.55/5.26mph

1) 0.58mi - 10:07(17:24/mi) 126/140bpm [2193b/mi] 50cal 58/64rpm 3.45/3.84mph

800s x 7
Mainly alternative easy and threshold, with a final "perfect, but as fast as you can" rep (his words not mine)
First rep (easy) I managed to pause watch at start rather than lap and only noticed after 400m, or so - so that's lost within the warm up stats.

1) 0.62mi - 13:40(22:00/mi) 114/145bpm [2509b/mi] 67cal 2.73/4.95mph
2) 0.33mi - 5:25(16:28/mi) 133/156bpm [2189b/mi] 40cal 3.65/5.7mph

3) 0.51mi - 4:44(9:17/mi, 5:46/km) 163/171bpm [1514b/mi] 44cal 6.46/8.39mph
4) 0.03mi - 1:43(55:40/mi) 143/171bpm [7961b/mi] 12cal 1.08/6.3mph

5) 0.5mi - 5:12(10:24/mi, 6:28/km) 160/172bpm [1663b/mi] 47cal 5.77/6.87mph
6) 0.03mi - 1:51(1:08:36/mi) 150/172bpm [10290b/mi] 14cal 0.87/5.85mph

7) 0.5mi - 4:36(9:09/mi, 5:41/km) 171/178bpm [1565b/mi] 45cal 6.56/10.67mph
8) 0.03mi - 1:54(1:09:33/mi) 152/177bpm [10572b/mi] 14cal 0.86/6.51mph

9) 0.51mi - 5:16(10:22/mi, 6:26/km) 164/177bpm [1699b/mi] 48cal 5.79/6.47mph
10) 0.02mi - 1:48(1:56:28/mi) 151/177bpm [17586b/mi] 13cal 0.51/4.53mph

11) 0.5mi - 4:39(9:18/mi, 5:47/km) 173/179bpm [1608b/mi] 45cal 6.45/11.37mph
12) 0.04mi - 3:01(1:18:03/mi) 151/178bpm [11786b/mi] 18cal 0.77/6.32mph

13) 0.5mi - 4:10(8:21/mi, 5:11/km) 178/188bpm [1485b/mi] 42cal 7.19/10.71mph
14) 0.1mi - 2:04(21:25/mi) 167/187bpm [3577b/mi] 18cal 2.8/8.89mph

1) 0.47mi - 5:54(12:36/mi) 133/152bpm [1677b/mi] 46cal 4.76/5.32mph

1) 0.39mi - 6:40(17:08/mi) 96/99bpm [1645b/mi] 33cal 61/65rpm 3.5/4.03mph

Phase - Strength - program PT session #12 wk beg 1st Apr

Last session in this phase - have PT session on Monday

Really good session - lower R back felt a bit techy in DLs, but didn't come to anything at all. Muscles in L upper back feel amazing!

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 8 @ 49Kg Still need to really focus on technique (especially using core to tilt pelvis up) and allow my L side to take its share of the weight

Reverse Fly
This week:
2Kg bar in each hand - slow lower. 3 sets x 8
Good

Superset 1 - 3 sets
This week:
- Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press
- Fly (2x 6Kg db) x 12 - struggled until I realised my arms should be straighter
Good

Superset 2 - 4 sets
This week:
Bent over row (14kg) x8 (4 sets on L, 3 sets on R) felt REALLY strong in these
Pull over (22kg) x8 - upped weight to make it easier to hold db

Superset 3 - 4 sets
This week:
Get ups - bench (22kg) x8 - upped weight to make it easier to hold db, had to work hard and really focus only using legs to stand up. Struggled a bit with this, but it was more around how to hold the db
RDLs (8kg) x12 on L for 4 sets, x10 on R for 3 sets. Both sides felt really good.

Ready to move on, but this has been an excellent phase.

1) 2.39mi - 14:08(5:55/mi) 112/128bpm [662b/mi] 64cal 10.15/17.66mph

1) 0.25mi - 3:00(11:48/mi) 129/142bpm [1521b/mi] 23cal 5.09/5.38mph
2) 0.06mi - 1:00(17:58/mi) 123/139bpm [2209b/mi] 5cal 3.34/5.05mph
3) 0.25mi - 3:00(11:46/mi) 138/148bpm [1625b/mi] 24cal 5.1/5.38mph
4) 0.06mi - 1:00(17:01/mi) 128/142bpm [2178b/mi] 6cal 3.53/5.47mph
5) 0.27mi - 3:00(11:12/mi) 136/149bpm [1522b/mi] 23cal 5.36/5.76mph
6) 0.05mi - 1:00(18:33/mi) 134/148bpm [2486b/mi] 6cal 3.23/5.18mph
7) 0.27mi - 3:00(11:00/mi) 138/153bpm [1519b/mi] 24cal 5.45/5.66mph
8) 0.06mi - 1:00(16:44/mi) 137/153bpm [2293b/mi] 5cal 3.59/5.38mph
9) 0.27mi - 3:00(11:16/mi) 139/152bpm [1567b/mi] 24cal 5.32/5.91mph
10) 0.06mi - 1:00(17:20/mi) 135/151bpm [2339b/mi] 6cal 3.46/5.91mph
11) 0.25mi - 3:00(11:50/mi) 139/153bpm [1645b/mi] 24cal 5.07/5.63mph
12) 0.05mi - 1:00(20:14/mi) 138/151bpm [2792b/mi] 6cal 2.97/5.03mph
13) 0.27mi - 3:00(11:10/mi) 141/155bpm [1575b/mi] 23cal 5.37/5.72mph
14) 0.06mi - 1:00(16:36/mi) 138/155bpm [2291b/mi] 6cal 3.61/5.53mph
15) 0.27mi - 3:00(11:16/mi) 144/155bpm [1623b/mi] 24cal 5.32/5.99mph
16) 0.06mi - 1:00(16:42/mi) 141/153bpm [2355b/mi] 6cal 3.59/4.99mph
17) 0.27mi - 3:00(11:18/mi) 146/157bpm [1650b/mi] 24cal 5.31/5.55mph
18) 0.06mi - 1:00(17:21/mi) 143/157bpm [2480b/mi] 6cal 3.46/5.2mph
19) 0.26mi - 3:00(11:38/mi) 144/155bpm [1676b/mi] 22cal 5.15/6.05mph
20) 0.05mi - 1:00(18:45/mi) 145/155bpm [2720b/mi] 6cal 3.2/4.95mph
21) 0.27mi - 3:00(11:12/mi) 147/158bpm [1646b/mi] 23cal 5.36/5.8mph
22) 0.06mi - 1:00(15:40/mi) 140/155bpm [2192b/mi] 6cal 3.83/5.26mph
23) 0.27mi - 3:00(11:07/mi) 148/162bpm [1644b/mi] 24cal 5.4/5.87mph
24) 0.06mi - 1:00(17:09/mi) 149/160bpm [2556b/mi] 7cal 3.5/5.57mph
25) 0.26mi - 3:00(11:38/mi) 149/159bpm [1734b/mi] 24cal 5.15/5.3mph
26) 0.06mi - 1:00(17:27/mi) 148/158bpm [2583b/mi] 6cal 3.44/5.03mph
27) 0.26mi - 3:00(11:36/mi) 154/165bpm [1787b/mi] 23cal 5.17/5.49mph
28) 0.06mi - 1:00(16:24/mi) 152/163bpm [2492b/mi] 7cal 3.66/5.16mph
29) 0.26mi - 3:00(11:20/mi) 153/163bpm [1733b/mi] 25cal 5.3/6.26mph
30) 0.09mi - 1:00(11:38/mi) 162/163bpm [1885b/mi] 9cal 5.16/5.3mph
31) 0.01mi - 9(12:07/mi) 162/162bpm [1964b/mi] 1cal 4.95/5.13mph

1) 0.32mi - 5:40(17:42/mi) 87/93bpm [1540b/mi] 27cal 57/61rpm 3.39/3.82mph

1) 0.62mi - 11:38(18:43/mi) 88/101bpm [1647b/mi] 54cal 54/62rpm 3.21/3.67mph
2) 0.2mi - 3:45(18:41/mi) 94/113bpm [1756b/mi] 16cal 53/60rpm 3.21/10.31mph

1) 2.23mi - 13:13(5:56/mi) 111/132bpm [659b/mi] 62cal 10.11/15.65mph

1) 0.62mi - 12:46(20:31/mi) 81/93bpm [1662b/mi] 54cal 48/61rpm 2.93/3.63mph
2) 0.62mi - 11:00(17:42/mi) 81/90bpm [1434b/mi] 52cal 56/59rpm 3.39/3.99mph
3) 0.01mi - 12(22:46/mi) 80/82bpm [1821b/mi] 1cal 56/58rpm 2.64/3.4mph

1) 0.62mi - 10:59(17:39/mi) 93/98bpm [1642b/mi] 54cal 57/63rpm 3.4/4.34mph
2) 0.54mi - 10:21(19:04/mi) 91/99bpm [1735b/mi] 46cal 53/60rpm 3.15/3.59mph

1) 2.59mi - 17:07(6:37/mi) 133/145bpm [881b/mi] 126cal 9.06/14.17mph

Crane

1) 0.62mi - 6:10(9:56/mi) 155/167bpm [1539b/mi] 56cal 6.04/6.66mph
2) 0.62mi - 6:13(10:01/mi) 167/172bpm [1672b/mi] 62cal 5.99/6.22mph
3) 0.62mi - 6:19(10:09/mi) 172/176bpm [1747b/mi] 64cal 5.91/6.26mph
4) 0.62mi - 6:27(10:22/mi) 176/179bpm [1825b/mi] 66cal 5.79/6.28mph
5) 0.53mi - 5:11(9:51/mi) 181/185bpm [1783b/mi] 55cal 6.09/6.2mph
6) 0.18mi - 1:42(9:35/mi) 181/183bpm [1733b/mi] 18cal 6.27/6.57mph

1) 0.27mi - 3:02(11:11/mi) 137/150bpm [1533b/mi] 24cal 5.36/6.1mph
2) 0.06mi - 58(16:54/mi) 137/150bpm [2315b/mi] 6cal 3.55/5.49mph
3) 0.25mi - 2:32(10:06/mi) 144/159bpm [1455b/mi] 21cal 5.94/6.28mph

1) 1.67mi - 10:09(6:05/mi) 110/128bpm [669b/mi] 46cal 9.87/14.21mph

1) 0.59mi - 15:34(26:20/mi) 81/114bpm [2133b/mi] 50cal 21/56rpm 2.28/3.57mph

1) 0.32mi - 8:43(27:13/mi) 87/114bpm [2367b/mi] 27cal 35/56rpm 2.21/11.52mph

1) 2.22mi - 12:50(5:47/mi) 97/110bpm [561b/mi] 42cal 10.38/16.14mph

PT session - new programme (endurance phase)

Dead lift
Warm up - 1 x 10 @ 39Kg

3 sets x15 @ 39Kg

Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
3 sets x15 @ 2x2Kg db - extremely slow release, but keep shoulders down
Work up to 15 reps

Superset 1
3 sets
Landmine split squat single arm press (5kg) x12
Fly (2x 6Kg db) x 15
Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Single arm row
3 sets x15 @ 12Kg
Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 2
3 sets
Glute Bridge (work those glutes!) x15 @ 10Kg plate
Reverse nordic curl x 15
Lunges x15 per leg (2x 6Kg db)

Work slowly up to 15 reps. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).

1) 0.27mi - 3:00(10:59/mi) 152/156bpm [1670b/mi] 27cal 5.46/5.72mph
2) 0.05mi - 1:00(18:26/mi) 141/155bpm [2599b/mi] 7cal 3.25/5.47mph
3) 0.27mi - 3:00(11:11/mi) 147/158bpm [1643b/mi] 25cal 5.37/5.74mph
4) 0.06mi - 1:00(16:06/mi) 139/155bpm [2238b/mi] 6cal 3.73/5.68mph
5) 0.29mi - 3:00(10:23/mi) 145/161bpm [1504b/mi] 25cal 5.78/6.18mph
6) 0.06mi - 1:00(16:48/mi) 146/160bpm [2454b/mi] 7cal 3.57/5.72mph
7) 0.28mi - 3:00(10:40/mi) 152/167bpm [1622b/mi] 26cal 5.62/5.95mph
8) 0.06mi - 1:00(16:10/mi) 143/158bpm [2312b/mi] 6cal 3.71/5.7mph
9) 0.27mi - 3:00(10:58/mi) 146/159bpm [1601b/mi] 25cal 5.47/5.74mph
10) 0.05mi - 1:00(18:44/mi) 154/159bpm [2886b/mi] 8cal 3.2/5.43mph
11) 0.27mi - 3:00(11:01/mi) 161/168bpm [1773b/mi] 28cal 5.45/5.74mph
12) 0.06mi - 1:00(15:48/mi) 149/166bpm [2354b/mi] 7cal 3.8/5.43mph
13) 0.27mi - 3:00(11:01/mi) 150/162bpm [1653b/mi] 24cal 5.44/5.82mph
14) 0.06mi - 1:00(15:41/mi) 148/162bpm [2320b/mi] 6cal 3.83/5.57mph
15) 0.27mi - 3:00(11:06/mi) 137/146bpm [1521b/mi] 21cal 5.4/5.87mph
16) 0.06mi - 1:00(16:22/mi) 147/157bpm [2405b/mi] 7cal 3.67/5.41mph
17) 0.28mi - 3:00(10:33/mi) 150/165bpm [1583b/mi] 24cal 5.69/6.41mph
18) 0.06mi - 1:00(17:50/mi) 152/164bpm [2712b/mi] 7cal 3.36/6.1mph
19) 0.24mi - 2:42(11:14/mi) 153/164bpm [1718b/mi] 22cal 5.34/6.12mph

The amount I'd run before I realised I hadn't started my watch.
*sighs*

1) 0.4mi - 7:28(18:27/mi) 100/109bpm [1844b/mi] 34cal 38/71rpm 3.25/4.03mph

Retrieving our shopping from ds' office, where he had left it *sighs*

1) 0.27mi - 3:00(11:17/mi) 125/139bpm [1410b/mi] 22cal 5.32/5.55mph
2) 0.06mi - 1:00(17:59/mi) 124/140bpm [2230b/mi] 6cal 3.34/5.49mph
3) 0.28mi - 3:00(10:35/mi) 133/147bpm [1408b/mi] 23cal 5.67/6.47mph
4) 0.06mi - 1:00(17:47/mi) 130/145bpm [2312b/mi] 5cal 3.37/5.82mph
5) 0.3mi - 3:00(9:59/mi) 141/155bpm [1407b/mi] 24cal 6.01/7.1mph
6) 0.05mi - 1:00(20:04/mi) 142/156bpm [2850b/mi] 7cal 2.99/6.07mph
7) 0mi - 7(30:05/mi) 106/123bpm [3190b/mi] 1.99/3.07mph

1) 0.62mi - 12:03(19:23/mi) 82/96bpm [1589b/mi] 54cal 52/60rpm 3.1/4.76mph
2) 0.24mi - 4:31(19:05/mi) 86/100bpm [1642b/mi] 21cal 51/58rpm 3.14/7.03mph

1) 0.45mi - 12:38(28:19/mi) 83/113bpm [2351b/mi] 38cal 26/56rpm 2.12/5.99mph

Weights session (endurance phase) wk1 week beg 8th April

First full run through. It's a massive session

Dead lift
This week:

Warm up - 1 x 10 @ 39Kg
3 sets x15 @ 39Kg at normal tempo
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x10 @ 2x2Kg db - extremely slow release
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x12
- Fly (2x 6Kg db) x 15 - hard!
Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Single arm row
This week: 3 sets x10 @ 12Kg slowly
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar
- Reverse nordic curl x 15
- Lunges x10 per leg (2x 6Kg db)
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).

1) 2.25mi - 14:18(6:21/mi) 106/121bpm [673b/mi] 57cal 9.44/15.36mph

1) 0.62mi - 12:10(19:35/mi) 95/117bpm [1860b/mi] 54cal 54/61rpm 3.06/3.72mph
2) 0.43mi - 9:01(20:56/mi) 104/125bpm [2177b/mi] 39cal 48/58rpm 2.87/3.51mph

1) 0.62mi - 7:06(11:26/mi) 132/141bpm [1509b/mi] 56cal 5.25/6.3mph
2) 0.62mi - 6:56(11:09/mi) 143/150bpm [1595b/mi] 59cal 5.38/5.99mph
3) 0.62mi - 7:08(11:29/mi) 148/152bpm [1700b/mi] 60cal 5.22/6.49mph
4) 0.62mi - 7:10(11:31/mi) 153/157bpm [1763b/mi] 60cal 5.21/5.8mph
5) 0.62mi - 7:25(11:56/mi) 155/160bpm [1851b/mi] 62cal 5.02/5.57mph
6) 0.17mi - 2:04(12:04/mi) 157/159bpm [1894b/mi] 18cal 4.97/5.49mph

1) 0.32mi - 5:28(17:15/mi) 91/98bpm [1569b/mi] 28cal 57/64rpm 3.48/4.22mph

1) 2.15mi - 13:25(6:14/mi) 104/132bpm [649b/mi] 52cal 9.62/15.51mph

1) 0.62mi - 12:53(20:43/mi) 92/109bpm [1907b/mi] 53cal 46/61rpm 2.89/4.66mph
2) 0.31mi - 6:01(19:15/mi) 93/97bpm [1790b/mi] 28cal 55/59rpm 3.12/3.72mph

1) 0.62mi - 15:09(24:22/mi) 85/136bpm [2072b/mi] 62cal 41/78rpm 2.46/3.36mph
2) 0.62mi - 13:25(21:35/mi) 77/116bpm [1661b/mi] 60cal 2.78/8.5mph
3) 0mi - 3(10:52/mi) 73/73bpm [793b/mi] 5.52/3.86mph

1) 0.54mi - 9:12(17:09/mi) 85/97bpm [1458b/mi] 46cal 60/64rpm 3.5/4.05mph

Dorney Lake 10K

Pretty happy with the even pacing. Felt really easy at the start and tried to keep the 'float' feel right up until the last Km (won't lie, the second half was definitely harder work). Sprint finish to try to beat two girls just ahead of me - they sprinted as well and we ended up all finishing together, which was probably the fairest outcome.

1) 0.62mi - 6:17(10:07/mi) 146/157bpm [1476b/mi] 55cal 5.93/6.39mph
2) 0.62mi - 6:07(9:51/mi) 160/163bpm [1577b/mi] 59cal 6.09/6.14mph
3) 0.62mi - 5:59(9:38/mi) 163/167bpm [1570b/mi] 58cal 6.23/6.74mph
4) 0.62mi - 5:58(9:36/mi) 170/174bpm [1632b/mi] 60cal 6.25/6.57mph
5) 0.62mi - 6:02(9:43/mi) 172/175bpm [1670b/mi] 61cal 6.18/6.28mph
6) 0.62mi - 6:00(9:40/mi) 177/180bpm [1711b/mi] 63cal 6.21/6.37mph
7) 0.62mi - 6:16(10:05/mi) 178/180bpm [1796b/mi] 66cal 5.95/6.16mph
8) 0.62mi - 6:15(10:04/mi) 179/181bpm [1801b/mi] 66cal 5.96/6.37mph
9) 0.62mi - 6:06(9:49/mi) 181/184bpm [1775b/mi] 66cal 6.12/6.24mph
10) 0.62mi - 5:59(9:38/mi) 183/186bpm [1763b/mi] 66cal 6.23/6.43mph
11) 0.07mi - 36(8:08/mi) 186/188bpm [1512b/mi] 6cal 7.38/10.87mph

1) 0.62mi - 10:25(16:45/mi) 91/101bpm [1524b/mi] 49cal 44/65rpm 3.58/4.7mph
2) 0.62mi - 11:12(18:01/mi) 92/107bpm [1657b/mi] 49cal 27/65rpm 3.33/3.97mph
3) 0mi - 1(7:39/mi) 104/105bpm [796b/mi] 7.83/3.44mph

What I would call a float session - alternating 1 min below threshold pace / 1 min above threshold pace for increasing periods of time. I think we did 3 / 5 / 7 / 9 / 11 min sets. Walking between each set. Sometimes we started with above threshold, sometimes below, but I wasn't paying enough attention to notice. Too busy talking

Threshold pace was calculated on the time it took me to do the 10K on Sunday - I didn't really have the heart to say that I don't think I was pushing that hard on Sunday.

tbh couldn't really get my head around what we were doing, but apparently I completed the session 'annoyingly well'

1) 0.41mi - 6:39(16:04/mi) 130/156bpm [2089b/mi] 42cal 3.73/5.61mph
2) 0.62mi - 7:00(11:16/mi) 143/164bpm [1612b/mi] 54cal 5.32/6.68mph
3) 0.62mi - 7:35(12:12/mi) 149/169bpm [1818b/mi] 62cal 4.92/6.55mph
4) 0.62mi - 6:18(10:08/mi) 168/173bpm [1702b/mi] 63cal 5.92/6.59mph
5) 0.62mi - 7:24(11:55/mi) 156/176bpm [1859b/mi] 61cal 5.04/6.53mph
6) 0.62mi - 7:18(11:45/mi) 161/178bpm [1893b/mi] 63cal 5.1/6.45mph
7) 0.62mi - 6:08(9:52/mi) 176/181bpm [1735b/mi] 64cal 6.08/6.68mph
8) 0.54mi - 7:12(13:20/mi) 164/182bpm [2186b/mi] 58cal 4.5/7.03mph

There and back

1) 0.32mi - 5:08(16:13/mi) 102/117bpm [1654b/mi] 29cal 62/66rpm 3.7/4.61mph

1) 0.09mi - 55(10:33/mi) 134/146bpm [1413b/mi] 6cal 5.69/6.87mph

1) 0.47mi - 5:08(11:00/mi) 148/160bpm [1627b/mi] 44cal 5.46/6.18mph

There and back
1) 0.35mi - 8:44(25:00/mi) 92/112bpm [2301b/mi] 39cal 41/68rpm 2.4/4.01mph

1) 0.62mi - 7:02(11:19/mi) 141/152bpm [1595b/mi] 59cal 5.31/5.99mph
2) 0.62mi - 7:00(11:16/mi) 149/153bpm [1678b/mi] 62cal 5.33/5.68mph
3) 0.62mi - 7:06(11:25/mi) 153/157bpm [1748b/mi] 63cal 5.25/5.87mph
4) 0.62mi - 6:49(10:59/mi) 155/159bpm [1702b/mi] 62cal 5.46/6.32mph
5) 0.06mi - 1:00(17:28/mi) 147/158bpm [2567b/mi] 6cal 3.44/5.3mph
6) 0.62mi - 7:15(11:41/mi) 153/162bpm [1786b/mi] 61cal 5.14/5.82mph
7) 0.62mi - 7:25(11:56/mi) 155/160bpm [1850b/mi] 63cal 5.03/5.57mph
8) 0.11mi - 1:13(11:32/mi) 147/151bpm [1695b/mi] 8cal 5.2/5.2mph

1) 0.32mi - 5:23(16:58/mi) 92/100bpm [1561b/mi] 29cal 62/65rpm 3.53/4.28mph

1) 1.83mi - 11:37(6:22/mi) 116/167bpm [738b/mi] 60cal 9.43/15.22mph

1) 3.11mi - 19:37(6:19/mi) 111/133bpm [701b/mi] 93cal 9.5/13.82mph
2) 1.64mi - 10:04(6:07/mi) 117/138bpm [717b/mi] 46cal 9.8/19.47mph

1) 3.11mi - 17:20(5:35/mi) 109/126bpm [608b/mi] 79cal 10.76/17.66mph
2) 1.21mi - 6:21(5:14/mi) 107/116bpm [560b/mi] 23cal 11.46/16.07mph