Filed under: 10k, Commando Challenge, gym, running, weight training | Tags: 10k, Commando Challenge, gym, running, weight training
Abstained from alcohol last night, had a healthy vegetable pasta meal and was in bed by 10pm last night.
Went to the gym this morning and ran 10k/6 miles in 60 mins. I rarely run at any other speed – and I’m good at pacing other people, as long as they run 10-minute miles! At some point, I’ll do some proper work to increase my speed over shorter distances.
Right now, I need to build up my strength, particularly in my upper body in preparation for Commando Challenge. So I did about 25 minutes of weights in the circuit training area. I did two sets of 12 then 8 reps, increasing the weight for the second set. Each machine has 12 weight settings,and I’ve noted below for my own records what I did on each machine. I’ll be trying to increase the weight level in the run up to the Challenge.
| Sets | Reps | Weight | |
| Tricep press | 2 | 12-8 | 5-6 |
| Ab crunch | 2 | 12-8 | 5-6 |
| Biceps curl | 2 | 12-8 | 5-6 |
| Seated row | 2 | 12-8 | 5-6 |
| Seated leg curl | 2 | 12-8 | 6-7 |
| Lat pulldown | 2 | 12-8 | 5-6 |
| Shoulder press | 2 | 12-8 | 5-6 |
| Squat | 2 | 12-8 | 5-6 |
| Chest press | 2 | 12-8 | 5-6 |
| Leg extension | 2 | 12-8 | 6-7 |
Just thinking about doing some work that needs completing by Monday 
But getting distracted by the Paralympics. Top marks to the BBC for screening three hours of coverage at peak-time on a Saturday even after the football season has started. Terrific to see the GB team remain in second place, having already secured as many Golds as we did in Athens (35).
