Monday - 45 mins on the exercise bike at tension 30 of 50 at high tempo, approximately 90 revolutions per min - good session
100 one off sit ups, x5 by 20 sets of press ups
Good session
Tuesday - Badminton 1hr quick - good session
Wednesday - 1hr football lots of running!!
Thursday - Badminton 1hr starting to feel tired, legs were pretty heavy.
Fair amount of BW exercises over the week 100+ PUps every other day in sets of 20.
Friday - Rest
Saturday - Rest
Sunday - Haslingdon Old Rd run, into the big dip, down, up the other side to the top, round the rim and return.
Watch says - time 61 mins 46 sec, Avg HR 144, Max HR 158, Cals 706
Compared to the same run last Saturday almost 5 mins quicker today.
Took me 5 mins to get going, after that felt good!
Run tomorrow, see how we go then.
Monday, 26 April 2010
Sunday, 18 April 2010
Week Beginning 19th April
Plan for the week - Monday run over Ossy moors 6.30 ish then BW exercises, Tuesday Badminton, Wednesday football 4 - 5pm BW exercises, Thursday Badminton, Friday run Ossy moors, Saturday long run, Sunday rest. That's the plan, lets wait for reality!
Monday - Back to work! Late in, no chance of a run - 35 mins on the exercise bike @ 30 tension then x2 mins @ 30, 35, 40, 45, 50 tired at the start ok at the end. Sets of press ups @ 20 reps per session x 6 sessions then x 50 at the end.
Tuesday - Badminton x 1 hr
Wednesday - Football 1 hr 1/2 hr of BW exercises
Thursday - Badminton 1hr
Friday - Rest day
Saturday - Run!! Haslingdon Old Rd opposite the bridleway across the tops to the dip, down, up round the top, down, out and return. Legs OK ish a bit tired, breathing not great.
Watch says 65mins 8 sec, Avg HR 138, Max HR 153, Cals 690.
1/2 hr BW exercises
Monday - Back to work! Late in, no chance of a run - 35 mins on the exercise bike @ 30 tension then x2 mins @ 30, 35, 40, 45, 50 tired at the start ok at the end. Sets of press ups @ 20 reps per session x 6 sessions then x 50 at the end.
Tuesday - Badminton x 1 hr
Wednesday - Football 1 hr 1/2 hr of BW exercises
Thursday - Badminton 1hr
Friday - Rest day
Saturday - Run!! Haslingdon Old Rd opposite the bridleway across the tops to the dip, down, up round the top, down, out and return. Legs OK ish a bit tired, breathing not great.
Watch says 65mins 8 sec, Avg HR 138, Max HR 153, Cals 690.
1/2 hr BW exercises
Monday, 12 April 2010
Week beginning 12th April
Monday - Rest day!
Except for the time spent on the trampoline with the children!
Legs tired and sore today after a 40+ mile week last week - want to get a run tomorrow and then there's badminton pm
Tuesday - Liver Hill fell race route, 5 and a bit miles. First mile up hill then 2 miles flatish, turn and return. Legs still heavy, some fartleck on the way back, pretty boggy in places! Not one of my favourite routes, but good to run different courses.
Watch stats - 50 mins Avg HR 145 Max HR 165 Cals 624
Roll on Badders 8.00 - 9.00pm
Badminton tough legs sore! Need to be careful close to tweeking something at the moment.
Wednesday - 9.00am - Round of golf! The way I play I did a lot of walking too!
PM Exercise bike x 30 mins @ tension 30 (max 55) @ high tempo
x2 mins @ 30 then increase tension by 5 to a max of 55 = another 12 mins.
200 bodyweight squats ,in sets of 50 alternating with 200 sit ups in sets of 50
Hope for a longish run tomorrow pm
Thursday - 3.00pm ish run from Clough Head Car Park along the Rossendale way. Took in a few hills, but stayed flat ish quite a bit of fartleck running.
Watch stats - 50 mins Avg HR 138 Max HR 155 486 cals
Badminton tonight for an hour - good hours fun. Legs feeling OK after run earlier.
No running Friday and Saturday body weight exercises sit ups, squats, press ups and burpees - Run Sunday to see how the legs are! Hope to feel fresh after 2 days off.
Sunday - Not enough time for a long run - back to work tomorrow. Ran from Clough Head Car Park up to trhe Rossendale Way, turned right and headed for the big dip. Spent a good 40 mins doing mainly hill work - tough! Knee hurting going down hill.
The watch said - 50 mins, Avg Hr 139, Max HR 156, 534 cals.
Bike pm - x20 mins at tension 30 @ high tempo x2 mins @ 40, x2 mins @ 45, x2 mins @ 50 all at high tempo.
BW squats 100 in sets of 50, Sit ups 100 in sets of 50
Good range and amount of exercise this week.
Running about 20 miles this week - less than I hoped for - need to try harder!
Except for the time spent on the trampoline with the children!
Legs tired and sore today after a 40+ mile week last week - want to get a run tomorrow and then there's badminton pm
Tuesday - Liver Hill fell race route, 5 and a bit miles. First mile up hill then 2 miles flatish, turn and return. Legs still heavy, some fartleck on the way back, pretty boggy in places! Not one of my favourite routes, but good to run different courses.
Watch stats - 50 mins Avg HR 145 Max HR 165 Cals 624
Roll on Badders 8.00 - 9.00pm
Badminton tough legs sore! Need to be careful close to tweeking something at the moment.
Wednesday - 9.00am - Round of golf! The way I play I did a lot of walking too!
PM Exercise bike x 30 mins @ tension 30 (max 55) @ high tempo
x2 mins @ 30 then increase tension by 5 to a max of 55 = another 12 mins.
200 bodyweight squats ,in sets of 50 alternating with 200 sit ups in sets of 50
Hope for a longish run tomorrow pm
Thursday - 3.00pm ish run from Clough Head Car Park along the Rossendale way. Took in a few hills, but stayed flat ish quite a bit of fartleck running.
Watch stats - 50 mins Avg HR 138 Max HR 155 486 cals
Badminton tonight for an hour - good hours fun. Legs feeling OK after run earlier.
No running Friday and Saturday body weight exercises sit ups, squats, press ups and burpees - Run Sunday to see how the legs are! Hope to feel fresh after 2 days off.
Sunday - Not enough time for a long run - back to work tomorrow. Ran from Clough Head Car Park up to trhe Rossendale Way, turned right and headed for the big dip. Spent a good 40 mins doing mainly hill work - tough! Knee hurting going down hill.
The watch said - 50 mins, Avg Hr 139, Max HR 156, 534 cals.
Bike pm - x20 mins at tension 30 @ high tempo x2 mins @ 40, x2 mins @ 45, x2 mins @ 50 all at high tempo.
BW squats 100 in sets of 50, Sit ups 100 in sets of 50
Good range and amount of exercise this week.
Running about 20 miles this week - less than I hoped for - need to try harder!
Saturday, 10 April 2010
Weekend 11th and 12th of April 2010
Saturday the 10th will be a bit of a party at our house, hence I'm expecting a slow get up Sunday!
The plan for tomorrow is ...
Sunday afternoon and a gentle, yet longish run from Clough Head Car Park.
From the car park, through the gate next to the shop and up the first hill to 'The Rossendale Way' path, turn right and away we go along RW to the farm parallel to 'The Farmers Glory' back along the path at the top until the 'Big Dip' a steep gully on Ossy Moors that you wouldn't know was there unless you fell down it. Play around in there for a bit. Stay on top back towards Clough Head Car Park, passed there and back on to the RW. Cross Graine Road and straight over to the moors on the side of the reservoirs. Followed the RW on to the hill with the trig point, stay on top passed the reservoirs until the chimney back round in front of the reservoirs back over the hill and back to Clough Head Car Park.
Between 13 and 15 miles I reckon.
So that was the plan, now for reality!
Late party night didn't help.
Ran at 6.15pm with Dave managed just over half the planned route, (the hilly part!) legs pretty tired, going for the full route next Sunday.
20mins exercise bike at 8.00pm
Heart rate monitor for the run read - 61mins, Avg HR 139 Max HR 158, approx 7 miles (felt harder than that.)
The plan for tomorrow is ...
Sunday afternoon and a gentle, yet longish run from Clough Head Car Park.
From the car park, through the gate next to the shop and up the first hill to 'The Rossendale Way' path, turn right and away we go along RW to the farm parallel to 'The Farmers Glory' back along the path at the top until the 'Big Dip' a steep gully on Ossy Moors that you wouldn't know was there unless you fell down it. Play around in there for a bit. Stay on top back towards Clough Head Car Park, passed there and back on to the RW. Cross Graine Road and straight over to the moors on the side of the reservoirs. Followed the RW on to the hill with the trig point, stay on top passed the reservoirs until the chimney back round in front of the reservoirs back over the hill and back to Clough Head Car Park.
Between 13 and 15 miles I reckon.
So that was the plan, now for reality!
Late party night didn't help.
Ran at 6.15pm with Dave managed just over half the planned route, (the hilly part!) legs pretty tired, going for the full route next Sunday.
20mins exercise bike at 8.00pm
Heart rate monitor for the run read - 61mins, Avg HR 139 Max HR 158, approx 7 miles (felt harder than that.)
Friday, 9 April 2010
Week beginnig 4th April 2010
Having finished work for a couple of weeks I've tried to up the running schedule:
Sunday - 55min run over Ossy Moors - great to be out running again!
Monday - 1hr run from Clough Head Car Park - still feeling good!
Tuesday 1hr 10 min run Ossy Moors including 20 mins hill work - tiredness settling in!
pm - Badminton for an hour
Wednesday - 1hr from Clough Head Car Park up and down as many hills as possible!
Thursday - Hameldon Hill Fell race course - a tired 55 mins
pm - Badminton for an hour
Friday - 1 hr off any visible sheep track, route round Ossy Moors, lots of bogs, very wet in places - Good fun but tired.
Friday pm - 3/4 of an hour bike ride
Woke earlyish Saturday am, it's a beautiful day, thought about a run, but the legs are tired today, definitely leave it until Sunday a longish run is in order and the weather is due to stay fine!
Approx 40 miles for the week.
Heart rate monitor out from next week to check effort.
Sunday - 55min run over Ossy Moors - great to be out running again!
Monday - 1hr run from Clough Head Car Park - still feeling good!
Tuesday 1hr 10 min run Ossy Moors including 20 mins hill work - tiredness settling in!
pm - Badminton for an hour
Wednesday - 1hr from Clough Head Car Park up and down as many hills as possible!
Thursday - Hameldon Hill Fell race course - a tired 55 mins
pm - Badminton for an hour
Friday - 1 hr off any visible sheep track, route round Ossy Moors, lots of bogs, very wet in places - Good fun but tired.
Friday pm - 3/4 of an hour bike ride
Woke earlyish Saturday am, it's a beautiful day, thought about a run, but the legs are tired today, definitely leave it until Sunday a longish run is in order and the weather is due to stay fine!
Approx 40 miles for the week.
Heart rate monitor out from next week to check effort.
The beginning
I've been running for a number of years, since giving up playing football etc.
I found that running was, for me a great way to keep fit, keep the weight down and explore!
Initially I ran on roads before discovering the fells that were literally 1/2 a mile from my house.
Now whenever possible I try to find time to run on the fells, hills and when possible mountains.
Having also discovered 'Blogger' I thought I'd have a go at keeping track of my runs, times, races etc as a way to further encourage me to run further and faster yet still, for the main part for fun!
I found that running was, for me a great way to keep fit, keep the weight down and explore!
Initially I ran on roads before discovering the fells that were literally 1/2 a mile from my house.
Now whenever possible I try to find time to run on the fells, hills and when possible mountains.
Having also discovered 'Blogger' I thought I'd have a go at keeping track of my runs, times, races etc as a way to further encourage me to run further and faster yet still, for the main part for fun!
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