Friday 17th September

A beautiful clear morning today - ideal for a run over the moors!
Only problem, work is in the way!
The plan is to be home for 4.30pm tonight and then meet Nick and Dave for a 6mile, 1100ft run to Hameldon Hill and back at 5.00pm - see image

It was a beautiful clear evening. Steady away, ran the hills well, spent some time waiting for Nick. Felt good most of the time, legs were tired in places, eg near the top of Hameldon.

Watch says - 64mins, Avg HR 131, Max HR 157, cals 631.

Felt a lot slower than this. I've run this before with Nick  in 74 mins, 10 mins slower than today. I've also run this in 50 mins - pretty sure I could be around this time, or under 50 mins if I really pushed it. That would be good and is one I would love to achieve.

Thursday 16th September

Badminton tonight - hoping for another good run around!
Watch says - 68 mins, Avg HR 112, Avg HR 138, cals, 493
Part way through the week so a quick check of where we are up to regarding miles and numbers of BW exercises. No squats this week as my right knee is pretty sore at the moment.
Miles - 15-17
PUps - 516
SUps - 566
All before tonights workout - 2 miles for badminton, looking at x2 sets of 60 for SUps and PUps + 30 extra for both. An additional 150.

Wednesday 15th September

Run with R and H tonight.
Last week they were pretty tired when we got back.
We'll do the same route, but I'll give them the option to shorten, change as we go round.
Possible / probable route will be as below - 3.5 miles
Changed the route slightly, but still 3.5-4miles in length
Watch says - 47 mins, Avg HR 120, Max HR 145, Cals 399

Probably go for a run up, down and around Fielding Lane and Pothouse Lane later + BW exercises.

Change of plan Champs Footy on TV tonight 30 mins on bike at tension 30 out of 50. Approx 4 miles.

Watch says - 30 mins, Avg HR 102, Max HR 113, Cals 177

Up to sets of 59!! - Struggling with squats, pain in my left knee. I'll knock them on the head for a week and see how I am next week.

PUps and SUps 2 sets of 59 + 1 set of 32 = 150 for each



Tuesday 14th September

Tuesday nights badminton - V quick, plenty of sharp running.
Great session - approximately 2 miles?
up to sets of 58
x2 sets of PUps, SUps and Sqs = 116 each

Monday 13th September

Thought about a gentle run tonight, legs were tired after the Alden loop (10 miles and 2600ft) - Instead 45 minutes on the bike at tension 30 - quick pace all the time - equivalent to 5 miles running?
Watch says - 45 mins, Avg HR 102, Max HR 122, Cals 261.

BW exercises -  SUps -  5 sets of 57 = 285 + 15 for luck = 300
                        PUps -   4 sets of 57 = 228 + 22 for luck = 250
                        Squats - 5 sets of 57 = 285 + 15 for luck = 300

Totals

Totals for the week that was -
Running - 30+ miles
SUps - 1112
PUps - 911
Sq - 212

Try to get the PUps and Sq to 1000+ this week
Starting at sets of 57 this week

Sunday 12th September

Alden moor loop.
Met Nick and Dave at Clough Head Car Park at 9.00am this morning.
Set off over the gate opposite the car park, down to the Reservoirs up the hill opposite to the Rossendale Way, turn left and head up to the chimney. Turn left and once over the train track remains turn right. Over the stile and straight on out over Arden moor until we got to the abandoned farm. It was pouring down, changed into water proof top and away we went again. Dropped off left and came back to the Rossendale way, followed this all the way around the valley - V wet in places. Followedd this up to the Tor, making sure we got the top then dropped off. Quick decent to the valley, then a very long drag back up to Musberry Heights. Dropped off here back passed the reservoirs, back up the hill and back to the car park.
Watch says - 88 mins, in zone 40 mins (70 - 80%) Avg HR 142, Max HR 161, cals 1001!!!
Checked the route out on Google Earth - 10 miles and 2600ft of climbing.
Feeling great at the moment - can deffinately do this a lot quicker. Maybe try next weekend.

Back to Clough Head car park in the afternoon for a 2 mile walk with the family and a few hill runs with the girls apparently just for a bit of fun!

BW Exercises - SUps 1 set of 100, then 4 sets of 50

PUps 4 sets of 56