Running 23:00 [3] 5.0 km (4:36 / km)
Jog to hallam then around the edge of endcliffe park and a race up riversdale road with a bike.
Note: only 1.2k to hallam not 1.5 which I've been using the last few weeks.
Gym 1:30:00 [3]
Bar warm up (x2), better than last week
Back Squats 55kg (10) 60kg (8) 62kg (6) 65kg (6) - Little bit less than two weeks ago, thought I had only got up to 60.
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (8-8-8)
Split DB 10kg 3*10 on each side
Plank circuit x 3, 1 mins rest
Didn't take nearly as long this week, maybe as it was only me doing them.
Running 1:05:00 [3] 13.0 km (5:00 / km) +234m 4:35 / km
Was intending on jogging up with shuoc to sportsman in crosspool and then to have a bit of a jog round hallamshire golf course and back. Then decided I might just to the first sportsman in the circuit, not quite realising how far I was going to run. Didn't race and danger, tom, little rob and neil soon got ahead and eventually I lost site of them and had to wait for Marcus and Zanthe to catch me up to know where I was going. Left them in hillsborough and went along to tesco and back along crookesmore road. Legs are feeling a bit pounded at the moment but haven't run that far on tarmac in a long time, if ever. However had no hamstring pain which was good.
http://www.mapmyrun.com/route/gb/norton/8810503163...