Thursday Training (5k Fitness Challenge & Gym Muscle Build Session 22)

Back to the Gym Thursday evening.  Bumped into Chandra as soon as I came through the front door and he said I should go and have a look at this month's challenge...run 5k on the treadmill as fast as you can...

So, a little warm up of 0.5km...a bit of a stretch then give it the full beans...

Warm Up 
 

0.5km Treadmil

Fitness Challenge 5k > see here

How is it I can run 5k outside comfortably at a decent pace without blowing up but as soon as I get on a treadmill and try and do it, I get destroyed?!?!

I'll settle for 25:01.  Garmin said 25 dead but will go with what the treadmill said.  Not bad.

When looking back at my Garmin records, it was my fastest ever 5k on the treadmill...

But how does that compare to the other competitors?  Here's the fitness challenge board...

So my 25:01 sits somewhere in the middle.  How the hell someone managed to run 18:35 is astounding.  That would win the local 5k Park Run at Danson Park!!!

Anyway, back on to the rest of the Gym session 

 TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB one-footed sit ups + 10 SB Sit Twists)

No leg weights.

Cool Down

0.5km treadmill (was planning on longer but couldnt be arsed in the end lol)

 

It was a good session and I really was destroyed by the end of it.

Weekend update...Izzy...the knee...and the cricket...

I had a cracking 24 hours and a bit with Izzy this weekend.  Chilled out in front of the tv last night and we hit Crook Log at 7.30 on Sunday morning for some swimming.

26 lengths of the 20m teaching pool = 520m in the bank.  For a 7 year old, thats a cracking effort.  It was a bit of an effort for me to keep up with her if the truth be known.

The good news is that the knee reacted well afterwards and during the day, so I cut the 7 day of complete rest by a day and headed out on the road after Top Gear this evening for a relaxed pace 5k.

 

Nothing miraculous, just down to the Plums club house, turned left and looped back on myself, just about spot on the 3.1 miles back home. I didnt feel the knee throughout the run and I havent felt it in the hour since being back. I ensured I stretched properly, rolled both quads and IT bands on the foam roller and I guess it helped that I walked down to the corner shop to grab a can of Diet Coke to sip while I soaked in the bath.

So far so good but tomorrow morning will be the ultimate test to see how it reacts to not moving and possible stiffening over night.

Oh and not forgetting the weekend was topped off by the brilliant climax to the Test Match. Will post up my thoughts shortly.