It was raining and I was tired from yesterday's 20 lengths in the pool: btw that's my first 1km in the bag, now all I need to do is stop having to alternate 100m front crawl with 100m breast stroke and eliminate the rest between sets. After about half way I needed to switch to 50m front then 50m breast. Pool was packed and eventually I found a big guy doing front crawl just faster than me who cleared a path for me.
Anyway, I did not make to the gym with enough time to go outside so I went on the runner for 25 mins and focused on form and staying at a very slow 10 km per hour pace. The discipline of form and speed control helped pass the tedium of the treadmill.
Good set of stretching after and was pleased to note I seemed to be slightly more flexible than last time.
Showing posts with label gym. Show all posts
Showing posts with label gym. Show all posts
Wednesday, 10 November 2010
Monday, 30 August 2010
Gym - pretty close to zero miles
Given my immanent office move I decided to use the gym today.
Span the legs on the dreaded treadmill, hated it. 1.0% incline, eased into 4min kms after ratcheting for 8 mins and held it there for 3 mins, which got the hrt up to 160 then I eased off and went outside to stretch.
During the few minutes at race speed I noticed my right thigh tighten ever so slightly and refuse to ease, this in turn made me run heavy on the left to compensate. By the time I was done I had a muscle spasm on the front of my left shin that took some effort to shift, but the sauna helped!
Span the legs on the dreaded treadmill, hated it. 1.0% incline, eased into 4min kms after ratcheting for 8 mins and held it there for 3 mins, which got the hrt up to 160 then I eased off and went outside to stretch.
During the few minutes at race speed I noticed my right thigh tighten ever so slightly and refuse to ease, this in turn made me run heavy on the left to compensate. By the time I was done I had a muscle spasm on the front of my left shin that took some effort to shift, but the sauna helped!
Monday, 16 August 2010
Nothing much to blog about
Saturday was all day in Avenches with the kids.
Sunday was super wet, so stuck inside working on tax forms all day, but a window of opportunity opened before church.
The rain went of and the forms were completed. Just enough time to squeeze in 19 minutes of hard running to spin the legs. Must have cleared 4.5 km and was seriously motoring by the last km as overshot the route and needed to make the time back on the return.
Today was wet again and I had to go to the gym to sort out the accounts so decided that 155 CHF per month to shower was an outrage so I went in and did 10 mins on a bike and 10 mins on a runner super slow, focusing on posture and form. The guy next to me seemed to be in some kind of race and I thought his runner might explode at the speed he was going at. Predicatably short lived and noisy.
Bored out my skull the streching zone was full so I went on the terrace and loosened up outside. Very nice too.
Easy day tomorrow as TVP Etape 2 draws closer. I am seriously considering running the first downhill section at red line then trying to hold on for the climb back up. Thing is "Bob le coureur" is on my case now and I think I might beat him on this etape....
Sunday was super wet, so stuck inside working on tax forms all day, but a window of opportunity opened before church.
The rain went of and the forms were completed. Just enough time to squeeze in 19 minutes of hard running to spin the legs. Must have cleared 4.5 km and was seriously motoring by the last km as overshot the route and needed to make the time back on the return.
Today was wet again and I had to go to the gym to sort out the accounts so decided that 155 CHF per month to shower was an outrage so I went in and did 10 mins on a bike and 10 mins on a runner super slow, focusing on posture and form. The guy next to me seemed to be in some kind of race and I thought his runner might explode at the speed he was going at. Predicatably short lived and noisy.
Bored out my skull the streching zone was full so I went on the terrace and loosened up outside. Very nice too.
Easy day tomorrow as TVP Etape 2 draws closer. I am seriously considering running the first downhill section at red line then trying to hold on for the climb back up. Thing is "Bob le coureur" is on my case now and I think I might beat him on this etape....
Wednesday, 5 May 2010
Gym: cross training?
Very wet and windy in Geneva today, so just went to the gym. 10mins on a treadmill to warm up, some drills out on the patio that Malcolm had taught me and then some balancing with my eyes shut.
Inside for some circuit training and stretching then 10mins warm down on the bike.
Inside for some circuit training and stretching then 10mins warm down on the bike.
Thursday, 11 February 2010
Hill reps in the gym
It was too cold to be running outside. The sign said minus 8, which was why it felt like the bise whipping of the lake had nearly frozen my left ear off on the way into work. Looked out my woolly Scotland hat, which will go great with the whole smart private banker look.
Armed with my free day pass I rocked up the top floor of Globus and tailgated some guy past the security door and acted like I owned the place. Worked ok until they spotted the name on the pass and "Christine" was instantly summoned and like a scene from "I wanna quit the gym" in Friends she duely applied the pressure.
But I managed to defer the "rendez-vous" until after my "entainment".
It was packed (except for the out side terrace) so I found a spot and stretched off. A running machine became free and after I fought with the controls I eventually convinced it to let me do some reps. Seemed to be about half a km at 1.5 incline (recovery) and 3 for the hill. Nudged the rep pace up to a slow 10 or 12 and did the recovery at 10km/ph. So very slow. However, in front of the mirror I was able to focus on reducing the up and down movement on the recovery and think more about deliberately toeing off on the hill and driving the knees to the top. After 30mins of that I felt better on the hill but was still seeing up/down movement on the slower section, but did notice a much more even midesole striking, at first I was landing inside first and rolling to the outside but by the end there was little if any inside to outside rolling. Just over 5km cleared in 30mins.
Good session to mentally prepare for the mountain run at the weekend. Just venturing into the foothills, but need time on the new terrain and the guy I hope to go with wants to clear at least 16km. Eek. Time to get a map.
Armed with my free day pass I rocked up the top floor of Globus and tailgated some guy past the security door and acted like I owned the place. Worked ok until they spotted the name on the pass and "Christine" was instantly summoned and like a scene from "I wanna quit the gym" in Friends she duely applied the pressure.
But I managed to defer the "rendez-vous" until after my "entainment".
It was packed (except for the out side terrace) so I found a spot and stretched off. A running machine became free and after I fought with the controls I eventually convinced it to let me do some reps. Seemed to be about half a km at 1.5 incline (recovery) and 3 for the hill. Nudged the rep pace up to a slow 10 or 12 and did the recovery at 10km/ph. So very slow. However, in front of the mirror I was able to focus on reducing the up and down movement on the recovery and think more about deliberately toeing off on the hill and driving the knees to the top. After 30mins of that I felt better on the hill but was still seeing up/down movement on the slower section, but did notice a much more even midesole striking, at first I was landing inside first and rolling to the outside but by the end there was little if any inside to outside rolling. Just over 5km cleared in 30mins.
Good session to mentally prepare for the mountain run at the weekend. Just venturing into the foothills, but need time on the new terrain and the guy I hope to go with wants to clear at least 16km. Eek. Time to get a map.
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