Monday 3 Mile Run Birchen Edge Circuit

After taking the weekend off any sort of training due to other comitments i decided i had better go for a productive run on monday night and so i decided to once again do the birchen edge circuit

Although i really did not feel like doing a run at all i pushed myself to go as i need to keep the momentum up and i have to say that the run was very good and so much better than the previous run up birchen on the friday , i felt much fitter and was able to attack the hills more

All in all a good run

time taken 38.42mins
maximum heart rate 162
average heart rate 149
distance 3.04 mile
height ascended 156 meters

Friday Birchen to Gardoms Edge Run 3 miles

Well today is Friday and once again the weather is quite hot and close and I didn't feel like doing my weights routine but as tonight is pub night I thought I would have to push myself to do something to burn off some calories for a few beers

So I decided to go for a run but do a different route rather than the normal baslow edge run and so I opted for a route I used to run on a regular basis

The route takes you up below birchen edge and down to the robin hood pub along the main road for a short while and then up a long hillside to the top of gardoms edge and then along the top and back down to the start , the route is a little shorter at 3.04 miles but has 2 uphill sections with a total height ascended of 156 meters

The run was very hard particularly the hill up to gardoms edge , but my time was reasonable and my heart rates were ok I will have a datum now to check against when I do this route again

time taken 39.39 minutes
maximum heart rate 165
average heart rate 144
distance 3.04 mile
height ascended 156 meters

Thursday 3 Mile Run

Yet another run on my normal 3 mile running route , for some reason thursday nights run was very hard although my breathing was ok my legs felt very tired and simply didnt want to do the run

Despite this is did the run in 34.27 which is on 10 seconds slower than the last run mr consistancy or what

Running in this hot and humid conditions is not nice especially when your a novice like me ;-)

Distance 3.16 Miles
height accended 10 meters
34.27 Time Taken Minutes
162 maximum heart rate
152 average heart rate

Wednesday Weights Session

Despite the heat i waited till late in the evening to get my session done and it wasnt till gone 10pm in the evening that i started this session even so the session went well and took roughly 45 mins despite it being a short time since i started training my strength has increased

Exercise Sets
leg extensions 2x15
leg curls 2x15
squats 2x25
press ups 2x15
lat pull downs 2x15
bicep curls 2x15
tricep pushdowns 2x15
chest press 2x15
pec flyes 2x15
upright rows 2x15

Upper Abs
hip ups 3x15
revers crunches 3x15

Lazy Tuesday and Heart Rate Zones

Unfortunatley Wednesday evening i got sat in front of the PC doing some stuff that i had been putting off for some time and before i knew it was 10 pm and i was not in the mood for a weights session and so i decided to git the session a miss

As promisse3d in a previous post i will elaborate a little about hear rate zone training

The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity

The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system

The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time.

For more info on each zone and more about heart rate training go to Sports Coach

Monday 3 Mile Run

Today I definitely had to go for a run despite it being so hot and close I left it till after 9pm so that the heat would have dropped a little and the sun was just starting to set despite this I found the run some what difficult die to the heat plus I have left it too long since my last run I need to maintain at least 3 runs per week and work towards one of the runs to be over 1 hour long the white edge at just over 5 miles more work needed

Looking at my heart rates they look better and unbelievably I was just 4 seconds quicker , consistent if nothing else

Run from one end and then reverse the route back again

Distance 3.16 Miles
height accended 10 meters
34.16 Time Taken Minutes

166 Maximum Heart Rate
157 Average Heart Rate

Day 3 of the 3 minutes Abs book Upper Abs
Crunches legs up 1x15
Crunches knees up 1x15
Crunches knees bent 1x15
Crunches frogs legs 1x15
Crunches Riding the horse 1x15

Sunday Weights Session

Again using the multi gym station I started out late on Sunday evening doing my regular routine but did not get to the end due to the lightening storms that hit the midlands that evening , my routine was cut short due to the fact that we had a power cut as a result of the storm and so only the follows exercises were done

Exercise Sets
leg extensions 2x15
leg curls 2x15
squats 2x25
lunges 2x25
press ups 2x15
lat pull downs 2x15

Abs day 2 of the 3 minute abdominal training book which really isolates and hits those abs hard but as its takes only 3 minutes you don't get the time to get board as abs can be rather boring but as I have a back problem its very necessary for me to strengthen my abdominals

Abs workout (3 mins)
Raised side bends with a cross
Cross overs
Catches

Saturday Rest Day

Well I was due to go for a run on Saturday and spent the morning and early afternoon doing chores with the plan of running shortly after the England Match on the TV but due to the extra time and penalties by the end of the game it was time to light the barbecue and so Saturday became a rest day

Friday 3.1/2 hours climbing

I thought I would make good use of the sunshine on Friday and decided to miss my weight training session and substitute this for some rock climbing on Birchen Edge , Rock climbing is a very physical sport and if done at your limit you can burn up a lot of calories not only through physical excursion but with the nervous energy

Climbing was tougher than I remeber due to the fact that I hardly climbed last year and this was only the second time I have climbed outside this year but even some I led 4 climbs and seconded the same 4 climbs to clear the gear so a good upper body workout was had

8 Climbs roughly 4 hours in total including a short walk with gear laden ruck sack

Thursday 4 mile walk

Well Thursday was abit of a disaster due the the fact that I had to be in Bakewell after the annual boat race to act as taxi service and so scheduling any form of exercise was difficult and so I decided the best that I could do was a 4 mile walk as I wasn't sure what time I would have to be there

A gentle 4 mile plus walk was taken in a circular route some of it on the monsal trail then back along the river into bakewell then out of bakewell up to the old station and along more of the Monsal trail and then back into Bakewell to do my Dads taxi service

Although the walk did not really raise my heart rate it did burn of the calories from my Dinner and so should help in keeping my metabolic rate working