Thursday, my so called day of rest but 1.56 miles done on treadmill so I could fulfill my run December challenge. I also did 13 x 3 press ups and sit ups, another silly challenge.
Friday I did a speed session on the tread mill as we had loads snow!!!speed session is 10 min warm up @6, 10 min @ 6.5, 10 min @ 7. Then I do a 4 minute pyramid which is 2 mins @ 6, 1 min @ 7 and then 1 min @ 8. I did this 3 times then as I WAS ON ONE I kept the speed @ 8 and ran for 7 mins until I hit 6 miles.
My plan for Sat said 75 mins on the turbo trainer which I did with 10 mins easy, high cadence then 10 mins hard in a really low gear so that my legs were burning and kept this going for 75 mins. I intend to increase the hard time and reduce the easy time and get those legs built up. Tree trunks thighs are all the rage!!!!! I then ran 1.66 miles in the snow. I then did 3 x 14 press ups, sits ups and the newly introduced squats.
Sun I decided to do an indoor brick session as it was slippery out there. I really gave it a Meschee mash up to stop the boredom.
- 10 mins warm up on treadmill @ 6
- 15 mins on turbo, 5 easy, 10 hard.
- 10 mins on treadmill @ 6.5
- 15 mins on turbo, 5 easy, 10 hard
- 10 mins treadmill @ 7
- 15 bike, 5 easy, 10 hard.
- 10 mins on treadmill again @ 7
- 10 mins easy warm down on bike
55 min on turbo 11.66 miles.
I am only just starting to feel again now that I am going somewhere with my training and getting back to the level I was at before that dreaded fall and ankle sprain.