Kazzaf

1) 1mi - 28:03(28:03/mi) 84/100bpm [2357b/mi] 88cal 41/67rpm
2) 0.18mi - 4:14(23:19/mi) 81/85bpm [1889b/mi] 14cal 53/63rpm

More walking round Ålesund

1) 0.81mi - 26:12(32:13/mi) 92/104bpm [2964b/mi] 78cal 30/66rpm

Walk round Ålesund

1) 0.72mi - 19:09(26:32/mi) 85/106bpm [2255b/mi] 50cal 37/77rpm

Another walk in Bergen

1) 1mi - 26:11(26:11/mi) 101/132bpm [2645b/mi] 95cal 40/80rpm
2) 1mi - 47:08(47:08/mi) 87/108bpm [4100b/mi] 118cal 22/106rpm
3) 0.67mi - 26:26(39:17/mi) 80/118bpm [3142b/mi] 68cal 22/68rpm

Walk round Bergen

1) 1mi - 48:08(48:08/mi) 84/121bpm [4043b/mi] 113cal 22/79rpm
2) 1mi - 31:28(31:28/mi) 79/107bpm [2486b/mi] 93cal 36/63rpm
3) 0.01mi - 6(20:22/mi) 85/87bpm [1731b/mi] 1cal 53/54rpm

Walk to bus station in Kristiansand then bus to Lillesand and walk round

1) 0mi - 49:57(0/mi) 153/176bpm [INFb/mi] 385cal 14/97rpm

Charity Spin session on boat - crew & guests for total of 2 hours

My contribution 15k

1) 0mi - 1:21:01(0/mi) 132/176bpm [INFb/mi] 429cal 43/94rpm

15mins on cross trainer

6k run on treadmill starting at 10kph then increasing speed gradually, 5th kilometre up to 11kph then jog for 6th k
Finished with lots of stretching back & legs

1) 1mi - 10:31(10:31/mi) 144/163bpm [1515b/mi] 78cal
2) 1mi - 9:55(9:55/mi) 161/167bpm [1596b/mi] 84cal
3) 1mi - 9:54(9:54/mi) 171/180bpm [1693b/mi] 88cal
4) 0.39mi - 3:49(9:50/mi) 177/183bpm [1741b/mi] 35cal

Treadmill run at home after cruise.
Stats not quite right as pace was faster. Last couple of k were at 6.4 then 6.6mph

1) 0mi - 1:15:13(0/mi) 103/163bpm [INFb/mi] 262cal 16/83rpm

First Dan session

Warm up plus 1 x hip/glute circuit

The Upper A - see notes for exercises

Then 18mins on cross trainer trying to get up to 150cal

1) 0mi - 1:26:46(0/mi) 120/164bpm [INFb/mi] 378cal 10/93rpm

Lower A see spreadsheet

Needed help with plate loaded leg press as not used it before so probably went a bit lighter.

1) 1mi - 10:32(10:32/mi) 153/167bpm [1613b/mi] 88cal
2) 1mi - 10:10(10:10/mi) 169/180bpm [1718b/mi] 89cal
3) 1mi - 10:23(10:23/mi) 173/179bpm [1796b/mi] 93cal
4) 1mi - 10:13(10:13/mi) 176/180bpm [1799b/mi] 91cal
5) 1mi - 10:06(10:06/mi) 180/189bpm [1818b/mi] 93cal
6) 0.01mi - 3(9:17/mi) 184/184bpm [1709b/mi]

Longest run for a few weeks but this felt like such a slog after 3m.
Very hot today and quite windy. Felt ok to start with but last 2m were a real struggle and felt like I was wading through treacle. Stopped a few times in final mile.

Overall fairly pleased as didn’t pay attention to pace.

Hamstring much better but still feeling it. Felt it a bit more than when on treadmill on Sunday.

1) 0mi - 1:16:48(0/mi) 115/183bpm [INFb/mi] 310cal 16/92rpm

Upper B
Managed to do most of the supersets

1) 1mi - 16:48(16:48/mi) 101/114bpm [1697b/mi] 82cal 62/70rpm
2) 1mi - 17:33(17:33/mi) 107/115bpm [1877b/mi] 78cal 61/68rpm
3) 0.2mi - 3:53(19:35/mi) 108/114bpm [2115b/mi] 19cal 56/67rpm

Walk to gym as missed the bus

1) 1mi - 10:31(10:31/mi) 146/158bpm [1536b/mi] 80cal
2) 1mi - 10:32(10:32/mi) 161/166bpm [1695b/mi] 89cal
3) 1mi - 10:19(10:19/mi) 169/178bpm [1743b/mi] 90cal
4) 1mi - 9:31(9:31/mi) 178/184bpm [1694b/mi] 88cal
5) 0.18mi - 1:37(8:44/mi) 183/186bpm [1598b/mi] 15cal

Splits wrong as pace slightly faster than shown.
First couple of miles at 10.10 pace then gradually increased up to 9.31

Felt good and hamstring the best it’s been for ages. Hardly any discomfort at all.

1) 3.1mi - 22:16(7:11/mi) 131/155bpm [941b/mi] 130cal

Cycle home from gym

1) 0mi - 1:31:08(0/mi) 117/154bpm [INFb/mi] 381cal 11/79rpm

Lower B

Lateral raise split squats 5kg
RDL 30kg set 1, 35kg set 2
Ab ductors

Ad ductors

Leg Extension

Single leg box squats 18’’ 10kg
Single leg 8kg deadlift

18mins cross trainer

1) 3.75mi - 23:34(6:17/mi) 119/149bpm [748b/mi] 112cal

Cycle to gym

1) 1mi - 10:08(10:08/mi) 138/166bpm [1399b/mi] 86cal
2) 1mi - 10:07(10:07/mi) 174/186bpm [1762b/mi] 89cal
3) 1mi - 10:03(10:03/mi) 174/182bpm [1747b/mi] 91cal
4) 1mi - 9:54(9:54/mi) 180/185bpm [1782b/mi] 91cal
5) 1mi - 9:29(9:29/mi) 182/188bpm [1725b/mi] 90cal
6) 0.3mi - 2:53(9:38/mi) 182/186bpm [1753b/mi] 27cal

Run in the sunshine with Ray on the bike. Thought I was running very slow for first mile and was surprised to see it was faster than my usual mile 1.
Definitely felt like I was working and was pleased to see the pace of the 5th mile.

Hamstring a bit tighter than last 2 runs but not bad. Had physio yesterday so maybe that’s why.

1) 3.85mi - 25:59(6:45/mi) 121/143bpm [816b/mi] 127cal

1) 0mi - 1:14:42(0/mi) 105/165bpm [INFb/mi] 258cal 1/71rpm
2) 0mi - 1(0/mi) 74/74bpm [INFb/mi]
3) 0mi - 3:40(0/mi) 86/100bpm [INFb/mi] 5cal

Warm up
Hip/glute circuit

Single leg RDL with 8kg kettlebell

Upper A week 2
See sheet - improvement with some weights but really can’t work out how to do the overhead cable lift (part of the circuit)
Worked harder on the assisted pull up and used the lower set of bars
15min cardio on the stair stepper which I’ve never used before. Sweating at the end.

1) 2.42mi - 16:54(7:00/mi) 116/136bpm [811b/mi] 77cal

Cycle to gym - shortest distance

1) 0mi - 1:15:29(0/mi) 117/155bpm [INFb/mi] 317cal 10/78rpm

Lower A week 2
Plus single leg RDL 8kg kettlebell

Hip/Glute circuit

Deadbugs with/without 10kg
Press ups

Finished with 15 cardio - cross trainer

1) 1mi - 19:40(19:40/mi) 97/114bpm [1908b/mi] 88cal 58/68rpm
2) 0.04mi - 50(20:17/mi) 102/105bpm [2070b/mi] 3cal 58/66rpm
3) 0.65mi - 12:32(19:12/mi) 109/117bpm [2092b/mi] 52cal 59/68rpm

Walk to gym. Forgot to start watch

1) 1mi - 10:17(10:17/mi) 130/142bpm [1336b/mi] 88cal
2) 1mi - 9:38(9:38/mi) 146/152bpm [1408b/mi] 82cal
3) 1mi - 9:37(9:37/mi) 148/155bpm [1423b/mi] 93cal
4) 1mi - 9:01(9:01/mi) 149/155bpm [1342b/mi] 86cal
5) 0.01mi - 4(7:09/mi) 154/155bpm [1102b/mi] 1cal

Run from home before meeting up with Darren.
Hamstring felt good today, just a tiny bit on tightness. Other than run 4m I had no idea what to expect but felt quite good so tried to push a bit more with each mile. It was hard work but I’m pleased with how it was and feels like I’m progressing.

Heart rate on watch has been playing up in the gym and seems to be lower than actual although runs have always been good until today. I definitely don’t have anything below 160 when I’m running fairly hard!

1) 0mi - 1:19:45(0/mi) 94/131bpm [INFb/mi] 197cal

First PT session with Dan
Did Upper B and he demonstrated correct technique

Was ok with some and a few tweaks to others. Need to challenge myself with the weight.

Also covered the questions about barbell hip thrusts, overhead pulley and plate loaded leg press

1) 1mi - 21:59(21:59/mi) 99/117bpm [2176b/mi] 86cal 51/63rpm
2) 1mi - 20:25(20:25/mi) 92/116bpm [1879b/mi] 80cal 57/63rpm
3) 1mi - 20:27(20:27/mi) 97/111bpm [1984b/mi] 82cal 54/65rpm
4) 1mi - 19:20(19:20/mi) 110/128bpm [2127b/mi] 84cal 56/71rpm
5) 0.34mi - 6:25(18:42/mi) 106/113bpm [1982b/mi] 27cal 56/65rpm

Walk to Ferry Meadows with Mandy. Forgot to start watch so manually added 1m

1) 1mi - 19:39(19:39/mi) 118/130bpm [2318b/mi] 88cal 50/72rpm
2) 0.36mi - 10:33(29:39/mi) 121/129bpm [3588b/mi] 43cal 39/64rpm

Walk back with Darren and coffee

1) 1mi - 9:38(9:38/mi) 158/173bpm [1522b/mi] 89cal
2) 1mi - 9:00(9:00/mi) 173/184bpm [1556b/mi] 86cal
3) 1mi - 9:00(9:00/mi) 184/190bpm [1656b/mi] 91cal
4) 0.15mi - 1:18(8:41/mi) 186/189bpm [1616b/mi] 13cal

Not sure what to expect today so I’m fairly happy with this.

Started mid pack and had to do lots of weaving in mile 1 but maybe the slower start was better. Felt good in mile 2, not looking at watch until halfway then seeing that overall average pace was going down. Mile 3 was a total slog as I can see from high heart rate, but pleased I wasn’t getting slower.

Hamstring was good, can feel it a tiny bit but it’s the best for ages.

1) 1mi - 10:09(10:09/mi) 157/170bpm [1593b/mi] 86cal
2) 0.3mi - 2:55(9:34/mi) 181/192bpm [1730b/mi] 28cal

Warm up run to Parkrun with Darren

1) 0mi - 1:16:45(0/mi) 115/166bpm [INFb/mi] 317cal 13/74rpm

Lower B Gym Session
Happy with the RDL and Ab ductors. Leg extension was really hard today and couldn’t do as many even though weight was lower. Did better at elevated split squats but feel very unstable as shoes slide on bench.

Finished with 15mins cross trainer

1) 1mi - 10:38(10:38/mi) 145/163bpm [1542b/mi] 88cal
2) 1mi - 10:14(10:14/mi) 172/184bpm [1760b/mi] 91cal
3) 1mi - 10:30(10:30/mi) 178/185bpm [1868b/mi] 93cal
4) 1mi - 10:13(10:13/mi) 180/186bpm [1838b/mi] 94cal
5) 0.01mi - 3(8:56/mi) 179/179bpm [1600b/mi]

Supposed to be easy run but couldn’t get into any kind of slower rhythm and this didn’t feel easy. It was very hot although it was early and I think maybe I needed to eat.

1) 0mi - 1:06:38(0/mi) 98/132bpm [INFb/mi] 185cal 2/62rpm

Upper A
Started with warm up then

hip/glute circuit x 1

deadbugs with & without 10k xx3 sets

Press ups 3 x 12
Single leg RDL with 8kg kettlebell 3 x 12

Then Upper A

Heavier today with most weights

Feeling ok

Finished with 15mins on stairclimber level 7 which was really hard.

1) 1mi - 10:12(10:12/mi) 140/165bpm [1429b/mi] 86cal
2) 1mi - 9:56(9:56/mi) 165/173bpm [1638b/mi] 88cal
3) 1mi - 9:43(9:43/mi) 169/174bpm [1643b/mi] 87cal
4) 1mi - 9:40(9:40/mi) 176/184bpm [1701b/mi] 88cal
5) 1mi - 9:53(9:53/mi) 179/185bpm [1768b/mi] 93cal
6) 0.75mi - 7:20(9:44/mi) 181/188bpm [1760b/mi] 70cal

Not sure what to expect from this run after today’s leg session. Had planned to go before gym this morning but weather was crap so went later when it was dry. Actually felt ok and not too much stiffness. Thought I’d manage 5 then went in to FM so knew it would be a little bit further and then went even further so quite happy with longest run for a while. Tired in last couple of miles but ok, and hamstring fine too.

1) 0mi - 1:20:38(0/mi) 111/163bpm [INFb/mi] 314cal 12/73rpm

1) 1mi - 11:11(11:11/mi) 144/172bpm [1611b/mi] 89cal
2) 1mi - 10:25(10:25/mi) 150/161bpm [1562b/mi] 89cal
3) 1mi - 10:56(10:56/mi) 158/169bpm [1727b/mi] 92cal
4) 0.3mi - 3:17(10:47/mi) 167/169bpm [1801b/mi] 29cal

Went to club invite night but didn’t really enjoy it. Legs a bit heavy after today’s session and it had bucketed down with rain all day so was reluctant to do Crown Lakes so went with short, slow group. Did 3.3m then had a nice chat with Al.

1) 0mi - 1:11:46(0/mi) 95/151bpm [INFb/mi] 187cal 5/74rpm

PT session with Dan - Lower B
Definitely worked hard today and he really challenged me with the weights.
Found elevated split squats hard again but he gave me a few tips about how to line up my feet.

Used proper bar and discs for deadlifts and it helped to start with bar at hip height. Managed 45kg

Different machine for leg extension and managed heavier, also the same with ad ductors and ab ductors.

1) 0mi - 1:36:16(0/mi) 99/145bpm [INFb/mi] 279cal 11/93rpm

1) 1mi - 10:32(10:32/mi) 148/163bpm [1558b/mi] 90cal
2) 1mi - 10:07(10:07/mi) 159/164bpm [1609b/mi] 89cal
3) 1mi - 10:06(10:06/mi) 164/169bpm [1655b/mi] 83cal
4) 1mi - 9:57(9:57/mi) 165/169bpm [1642b/mi] 87cal
5) 1mi - 9:49(9:49/mi) 169/179bpm [1658b/mi] 90cal
6) 1mi - 9:18(9:18/mi) 173/178bpm [1610b/mi] 86cal
7) 0.23mi - 2:03(8:44/mi) 178/178bpm [1553b/mi] 18cal

Unplanned 10k run.

No FM Parkrun today so decided to go out a bit later. Thought I may do 5ish but felt ok and weather was perfect. Could feel a bit of tightness in my hamstring but not restrictive or sore so just kept going and didn’t look at pace. Very surprised to see each mile getting faster and heart rate lower than usual too.