Monday, 30 September 2013

Monday Training (Double Session: morning 7 mile run; afternoon Gym TRX Session 2)

Monday was a well earned flexi day, so I intended to make the most of it.  Went to the barbers first thing to get the barnet tidied up, popped into see my parents, dropped into Bexleyheath to pick up a few bits then headed home.

Within 10 mins of being in the front door, I was in my running kit and out of the front door.
 
Really enjoyable run. Without doubt the quickest 10k I've run in quite some while. It was a fairly easy loop. Down Welling Way to Eltham Park, done an anti-clockwise loop and then back down along the A2 to Danson Park, run an anti-clockwise loop around the lake (mainly along the Bexley 5km Park Run course) and then back towards Welling. I ran the last mile at under 8 min/mile pace so was very pleasing as I've felt I've really been blowing out of my backside over distance recently. This really has put a smile on my face today as its definitely still there waiting to get out.
 
Went off the Dentist and received a clean bill of health and as it was just across the road from the Gym, I thought it would be rude not to pop in and get my 2nd Suspension Training session done..

So...

Warm Up

1km Treadmill (5:09; 8:20 min/mile)

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs

Leg Press (6 sets x 6 reps 110kg) 
Leg Extension (6 sets x 6 reps 50kg)

Cool Down 

1km Treadmill (5:06; 8:13 min/mile) 

Another really good session. Got the hang of the TRX now. Bloody hard work but came out of the Gym absolutely buzzing. Not aching tonight like I was on Friday evening so progress!

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