I’ve decided to start a weekly training diary the way I used to when I was marathon training as I find it really helpful for staying on top of what I’m doing and realising when I’m doing too much or too little of something, as well as sharing what it is I actually do when I go to the gym, as I regularly have friends ask me about this when they’re trying to find a way of working out that they enjoy. Enjoyment for me is really crucial – I will rarely be persuaded to exercise in a way that I don’t like unless there is a very good reason for it! For example I rarely go spinning because I don’t especially like it – the exceptions are when I’m injured from running and want a hit of cardio, or when I go to a fun studio like Psycle with friends.
I normally workout with my Wahoo TICKRX so I’ve included the details about my average and maximum heart rate – it’s a really useful way for me to know what different levels of effort feel like in terms of effect.
Monday – Rest Day
Tuesday – Circuits (Max HR: 171, Average HR: 128)
I work out with a trainer once a week and we always do a form of circuit training. Having a PT isn’t a cheap option but it is a great way to learn exercises and circuits safely, as well as keeping things varied – I never do the same workout week to week. I then recreate and adapt these in my own time. I do each of these circuits three times.
– 2 min walk (6% incline)
– 6 min run (12 km/h, 13km/h, 14 km/h)
Circuit Training #1:
– Shuffles side to side, touching the ground (20 secs/30 secs/30 secs)
– Knees into Core on swiss ball, followed by push up (8/8/6 times)
– Full Body Planks (1 min/50 secs/50 secs)
Circuit Training #2:
– 1 min sprint (14.5, 15.0, 16.0, 17.0km/h)
– Box Jumps (60) (10, 10, 15 times)
– Mountain Climbers (35, 35, kicks)
Circuit Training #3:
– Core pull downs with rope (22 kg/ 8 reps) x 3
– Swiss Ball Crunches (10 reps x 3)
Wednesday – Full body with an emphasis on legs! (Max HR: 169, Average HR: 133)
I really enjoy weight training but I find it really tough, plus I still like to feel the breathlessness and sweat of a more cardiovascular workout so I often set weights with bodyweight exercises.
For example: 15 Heavy Squats followed by 15 Jump squats; 15 Deadlifts followed by 15 Push Ups; 15 Split Squats followed by 15 Pull Up Rows.
It’s a great way to keep your heart rate up and really knacker yourself out, but still get the benefits of ‘lifting’
Thursday – Rest day with a twist
I was lucky enough to take part in the Bloomberg Square Mile Relay in London this week, running for the Speed Communications media team. This was a 10 mile relay race with each team member running one mile. It was so much fun and a really well organised event – with lots of food and drink flowing at the finish line.
I was really proud to run my mile in 6:29 and my team came 11th overall finishing in 59.31. It was also a lovely opportunity to meet fellow blogger The Runner Beans, adventure sports fanatic Tobias Mews and BT Sport presenter (and very speedy girl) Rachel Stringer.
Friday – Morning run
After my mile run the night before I felt really in the mood to go for a run on Friday morning. Running will always be my favourite way to break a sweat and I find doing it in the morning really sets me up for the day. I know a lot of people say they can’t workout in the morning because they struggle to get up – I assure you I don’t enjoy getting up early to workout but I know it’s the time that works the best for me to get a run in. It means I don’t feel under pressure after work so I can relax with friends or go out, and I start work feeling more focused for having already been up and about in the world.
I ran 3.5 miles at an easy pace around the lovely Clapham Common.
Saturday – Circuits (Max HR: 174, Average HR: 150 – I really pushed myself on this workout)
I set myself a few circuits of plyometric and bodyweight exercises combined with resistance training, with a set of sprints in between.
Circuit #1 (x3)
12 Squat to Press with 6kg dumbbells
15 Plyo Box 60 jumps
12 Pushs ups over a Bosu, swapping hands on each rep
10 Single Leg Deadlifts on each leg with 6kg dumbbells
Sprints – 200m at 12km/h, starting at incline 3 and moving up to incline 7, running 1km in total
Circuit #2 (x3)
30 Kettlebell Swings with a 16kg Kettlebell
15 Adductor Machine Squats (40kg)
20 TRX Rows
10 Walkouts to Mountain Climbers (4 kicks)
Circuit #3 (x3)
20 Weighted Jackknifes (8kk dumbbell)
40 Ab Bikes
10 Reverse Curls (Leg Raises)
15 Back Extensions
Sunday – A very hungover rest day watching Home Alone and 10 Things I Hate About You with one of my best friends. Very needed after a long week at work!