So this evening it was time again to get to the gym.

Since I ran a 40K trail run this weekend I had decided that I wouldn’t increase the pace during those 2K’s because I suspected that I would have tired legs and that was also the case.

To be on the safe side I attached the security string. After 2K I gradually reduced the pace til I was walking.

I forgot to save the run after I had stopped the treadmill so I got some extra meters added before I realized that I hadn’t saved the run 🙂

After the run I exercised biceps, triceps and legs, ended with core: did a 5 min plank workout –

1 min regular plank on my hands

30 s regular plank on my elbows

30 s regular plank on the left leg

30 s regular plank on the right leg

30 s left side plank

30 s right side plank

30 s regular plank on my hands

1 min regular plank on my elbows

Than it was time to finish the 30 day plank challenge, stand as long as possible. My old PB was 5 min and I aimed at 6 min (360 s). So set the timer on 6 min. My legs ached a bit but the worse was my elbows. Had to change elbow positions some times and the last minute I had to pep myself to not give up and now my new PB is 6 minutes 🙂

Distance: 1.65 miles (2.66K), time: 19.17 min,
average pace: 7.14 min/k, max pace: 4.46 min/k, VO2 Max: 23 ml/kg/min

Tonite it was time to get to the gym again. It was freezing cold when I biked to the fitness center but that is not going to stop me from exercising. It also was windy and some upwind which did not make it any better with a 3 gear bike 🙂

It was crowded at the treadmills so by the time I was going to choose one it was full, lucky me a guy just finished and stepped off one 🙂

I decided to do what I have done lately, start with the speed 10 (6 min/k) and increase the speed every 500m. I forgot once again to stretch but hope I would be fine anyway, have some issues with my right M. Gluteus Maximus.

So I started to run and after 500m I increased the speed to 10.5 (5.42 min/k)  and then after 500 m I increased the speed to 11(5.27 min/k)  and then I decided to increase the speed to 12 (5 min/k) after 500m. Then I had a longer cool down where I decrease the speed every minute til I was back to walking and then I decreased the speed every 15s.

After that it was time to go the gym and exercise triceps, getting used to the new machine and increased it to 34.5 instead of 32.5 this week and biceps 8 kg and then a hip stability exercise and then other leg exercises. Ended with core: circles 3×153 side plank, 3 slowly low boat, 5 min and 10 s plank. In between the boat pumping 20 times.

Now I am feeling in my triceps that I increased the weight 🙂

On the treadmill: 1.86 miles (3K), total time: 18.55 min
average pace: 6.18 min/k, max pace: 4.46 min/k VO2 Max: 27 ml/kg/min

Tonite it was time to get to the gym and start with warmup at the treadmill. A couple of weeks ago when I started my hilly running again I ran into issues with M. Gluteus Maximus that still bother me. So I started with the pace 6 min/k (10) and then increased the pace every 500 m: 5.42 min/k (10.5),  5.27 min/k (11),  5.13 min/k (11.5).

Total distance: 1.24 miles (2.34K), total time: 14.19 min,
average pace: 6.07 min/k, max pace: 4.46 min/k, VO2 Max: 27 ml/kg/min.

After that it was time to lift weights. I have had a red Cybex machine doing triceps and back before and last week I realized that they had changed it to a grey/black Cybex that did not work the same way. I had the weight 13. Last week I almost hurt my back trying to figure out how this machine was working. It was no bottom and very scary. So today I asked one instructor to help me and I tried the weight 32. I am going to see how my triceps are tomorrow.

Then I also exercised my biceps and legs and ended with core doing circles, side plank, the world and 5 min and 5 s regular plank. In between the boat. I also did a variant of the plank on a pilates ball where I pulled my legs towards my stomach.

Time again for some running.

Before I lifted weights at the gym I ran 1.22 miles (1.96K) on the treadmill where I increased the speed every 500 m, started with 6 min/k (10), then 5.42k/min (10.5), then 5.27 min/k (11) and finally 5.13min/k (11.5). Average speed: 5.52 min/k, max speed: 4.54 min/k, VO2 Max 27 ml/kg/min.

After that I exercised triceps, biceps and legs, ended with core where I last stood in regular plank for 5 minutes.

First day of the week is here and one of the rules is to never skip a Monday.

So as warmup at the gym I ran 1.24 miles (2K) on the treadmill. Tonite I decided I would run faster and faster so first I started with a comfortable 6 min/k (10), then after 1K I increased the speed to 11 and then after 500 m I increased it to 12 and then when it was 250 m left I increased it to 12.5.

Average speed: 5.48 min/k   max speed: 4.24 min/k

After that I exercised biceps, triceps and legs. Did one of my hip stability exercises but my left knee is a bit grumpy so I skipped exercises that would make my left knee upset so the other exercise I did my leg curl.

Ended with core: side plank, the boat between, the boat slowly down and held it for 30 s, and then the regular plank for 4 minutes. And also a exercise I have not done in a while where I am on a ”pilates” ball and stand in plank position and then draw my knees to my stomach and back.