LondonIrishEwok

Just got reading glasses, now I have to be extra vigilant about keeping my hair and beard neatly trimmed or I look like "New Hampshire Walter White"

I'm back, I guess word got out, and now it's nothing but work, work, work...

Thu: 9.4km run, 25 mins out, 24:24 back.

Wed: bodyweight/SB. Warm up: 2½ min skipping, 2 min 15kg SB swings 65 5 min 15kg SB TGU's 5,5 Pull ups 5, 4(-1), 3(-2) Elevated press ups 5,5,5 Dips 5,5,5 Pistols 3,3,3 45kg SB squats 5,5,5 5 min handstand practice.

Mon: bodyweight/Sandbag workout. Warm up. 2½ min skipping 2 min 15 kg SB swings 63 Pull up 5, 4(-1), 3(-2) Elevated press ups 5, 5, 5 Dips 5, 5, 5, Pistols 3, 3, 3 45kg SB squats 5,5,5 5 min handstand practice. Tue: 9.1km run 24:30 out, 24:51 back. Came to a section of path marked "cyclists dismount", I decided it wasn't worth it for the 30 seconds. Girlfriend has been coming out on her bike while I run, something I highly recommend as I've been getting faster.

Thu: 45 min run, 8.2km Sat: cycled to Parkrun. Ran 5kms in 24:18(PR yay me!) Continued running up to 45mins for total 8.8kms run, 5.5km cycle. No workouts this week as life got in the way, something had to give and I decided to keep the runs.

No workouts last week, picked up a door awkwardly and didn't want to aggravate anything.

Thu: 7.5k run 20 mins out. Sat: Cycled to Parkrun ran 5k in 26:02. Totals, cycled 5.5k ran 7.6k Sun: 1 hour archery. Mon: 8.25km run, 22:30 mins out 22:52 back.

Sun: 6.3 km run, 17:30 out, 17:54 back. Tue: 7.6 km run, 20:00 out, 21:34 back.

I came across this study on how we're evolutionary programmed to dislike exercise. I've only just read the abstract but thought it might be of interest. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996983/

Thu: 6.5k run, 17:30 out, 17:47 back.

Sun: 2 hour archery, Mon: workout: Warm up 2½ min skipping 2 mins swings 15kg SB, 5mins TGU's 15kg SB 5,5, Pull ups 5, 5, Elevated press ups 5, Dips 5, Pistols 3 Squats 45kg SB 5 Minor slip up on last pull up, I decided to cut it short. Tue: run 17:30 out, 17:50 back, 6.25kms total. Wed: bodyweight/SB workout. Warm up 2½ mins skipping, 2 mins 15kg swings 64, 5 mins TGU's 15kg 5,5 Pull ups 5, 5, 4 Elevated press ups 5, 5, 5, Dips 5, 5, 5, Pistols 3, 3, 3, 45kg SB squats 5, 5, 5. Handstand practice 5mins. Elevated press ups moved from 350-500mm (about 6 inch increase)

Thu: 5km run 15mim out, 15:21 back. . Almost every step of this run was an absolute grind! Sat: 5.4k run 15min out, 14:48 back. Followed by: 2min swings 70 5min TGU's 5,5 Pull ups 5, 5, 5 Elevated press ups 8, 8, 8 Dips 5, 5, 5 Pistols 3, 3, 3 Squats 30kg SB 8, 8, 8 No handstand practice. Got a 10km run at the end of Nov, so I'll be adding 5 mins (an extra 2½ out) per week up to 60mins. This will give me 3 weeks before the race at 10+ kms (11ish at current pace) Other changes: 1)increase height on elevated press ups, 2) increase weight on squats to 45kg SB.

Mon: workout, Warm up 2½ min skipping, 2min Swings 61 5min TGU's 5,5 Pull up 5, 5, 3(-2) Elevated press ups 6, 6, 6, Dips 5, 5, 3(-2) Pistols 3, 3, 3 Squats 30kg 6, 6, 6, Handstand practice 5mins. Tue: 5.4 km run 15 mins out, 14:13 back . Wed: workout Warm up ,2½ mins skipping, 2min swings 68 5min TGU's 5,5 Pull up 5, 5, 4(-1) Elevated press ups 7, 7, 7 Dips 5, 5, 4(-1) Pistols 3, 3, 3 Squats 30kg 7, 7, 7 5min handstand practice.

So you're saying it might be Prof. Brian Cox quote? ;-)