Etikettarkiv: NeverMissAMonday

#11 – 100 Days Of Miles Challenge

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Never miss a Monday is one of the rules at this challenge so back to the treadmill at the gym.

treadmill_results_150126

A day like this the treadmill is a saver because I do not like to run in the rain, especially in the winter,  but I am not really a treadmill runner.

But before I did the weight lifting I ran a total distance of 1.3 miles (2.09K) on the treadmill and every 500 m I increased the speed up to 1.5K, then I increased the speed when it was 250 m left, 200 m left and 100 m left.

Then I focused on triceps, biceps, legs with hip stability exercises.

Ended with core and the last thing I did was standing in regular plank for 5 min. This time my stomach muscles were shaking afterwards which was a first 🙂

Stretching: Child position, the dog, the dove on the right side, back to the dog and the dove on the left side and then some regular stretching

Total time: 11.36.5 min
Average speed: 5.32 min/k
Max speed: 4.30 min/k
VO2 Max: 28 ml/kg/min

#4 – 100 Days Of Miles Challenge

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In this challenge there are 4 simple rules

#3 NEVER MISS A MONDAY

So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min/k (10.5) the first k and then I increased the speed to 5 min/k (12) the last k.

Then I exercised my triceps and biceps plus legs. Have hip stability exercises since last summer 2013 when I started to run faster and my hips complained, also did calf exercise and squats.

Ended everything with core

– crunches
– the boat goin slowly down and hold it counting to 30
– ”the World” plank bringing the left hand out to the left and back, bringing the right hand out to the right and bringing it back, doing the same with the feet.
– the regular plank for 3 min and 30 s

In between I did the regular boat pumping both legs 20 times.