Gym session - what a lot of runs

First a slow warm-up - 1.00 km at 5'45"/km

Then into a gym session with Lyn - a warm-up on the bike, then stretching, then abs and then 3 x 1km runs at 12.5, then 13.0, then 13.5 km/hr.

So:

1.00 km at 4'49"/hr
1.00 km at 4'37"/hr
1.00 km at 4'25"/hr

And then a longer slower run: 6.71km in 40'14", at 5'59" per km

So of to a great start for the week with 10.73km under my belt already

Gym, gym, gym

No running today, but 10 minutes on the bike at level 16 (random programme), and 2 5 minutes sessions on the stairmaster at level 13. So although no running, still 350 calories or thereabouts burnt on other machinery.

Definitely a day off tomorrow, and maybe a run or bike (if not snowy or icy) on Saturday.

Two today

The first a gentle warm up for my gym session: 12 minutes, 21", 2.05 km, at a pace of 6'.00" per km.

The second was fiercer: 12'11" at 5'17" per km (11.5 km/hr) alternating gradients between 2 and 4 (one minute each) - once my 10 minutes on the stairmaster, plank and pressups on the ball and other abs and hip flexor work was done. A day off tomorrow, perhaps?

Aggregate distance this year:24.13km

Aggregate distance this week: 14.7km

Going strong!

A quick one

Total distance 4.94 km with the first 1.94 at 11.5km/hr and gradients up to 5.7. The best was the last km at my best pace ever: 4'36"

In the middle was a gentle stretchy 2km at 6'/km, to loosen up the legs after the constant output treat on the bike. And back to see Lyn (trainer) again tomorrow. Terrific!


Apologies for brevity - posted from my iPhone