Lets go 2008!

Righto!
The start of a new year and a new rase lined up. Its action stations go!.
A good bit of prep work has been done in November and December so I should have maintained the good base fitness I developed in training for Dublin.
I have done a couple of nice winter runs, with some frosty mornings.



But now I have to face the prospect of training in the dark,wet mornings and evenings (yuch). People running London face the same problem of winter training. So I have just been spoiled up till now.

On Saturday I did a half marathon run and I even got out for a good run with Brian Brown on New Years morning which served nicely in shifting the hangover I seem to have acquired.

Total Time (h:m:s) 0:40:09 5:56 pace
Moving Time (h:m:s) 0:40:03 5:56 pace
Distance (km) 6.75
Moving Speed (kph) 10.1 avg. 17.2 max.
Elevation Gain (m) +74 / -69
Avg. Heart Rate 152 bpm Zone 2.9

This morning I did 40 min of my standard core strength set.

Session
Warm up:
20 knee blocks
20 knee block + kick
2 X 10 side kicks
General rotations

Core:
30 raised leg crunches (legs on ball)
2 X 30 sec side plank over ball
30 sit and twist standard situps
2 X 20 side crunches
30 sec front plank over ball
30 crunches on ball
2 X 30 sec side plank over ball
30 sec front plank over ball
30 leg lifts
10 roll ups on ball
15 Hyper extensions on ball

Legs:
20 deep lunges
20 squats (feet shoulder width apart)
2 x 30 calf raises

Chest/Arms:
3 X 10 press up
2 X 10 Fly press + 10 Benchpress
20 Bicept Curl

Stretch

Metrics:
I need to set some baseline measures again to monitor progress.
1. Measure of HR to produce 5 min/km pace on flat
2. Timed mile
3. Resting pulse
4. Estimation of AT
5. Weight %BF and BMI

Current measure:
87.3 Kg
24.8% BF
27.6 BMI

So... overweight, but it was Christmas.
Tomorrow, the morning run.