Wednesday Track, Thursday Yoga + Friday Gym

Hit the track last night. Despite the rain on Tuesday and most of Wednesday, the track was bathed in sunshine on Wednesday night.

Warm up:

400m warmup + full stretching routine

Main:

Sprint pyramid:

50m Sprint + 1 minute rest
2 * 50m Sprint + 2 minutes rest
3 * 50m Sprint + 3 minutes rest
4 * 50m Sprint + 4 minutes rest
5 * 50m Sprint + 5 minutes rest
6 * 50m Sprint + 6 minutes rest
5 * 50m Sprint + 5 minutes rest
4 * 50m Sprint + 4 minutes rest
3 * 50m Sprint + 3 minutes rest
2 * 50m Sprint + 2 minutes rest
50m Sprint + 1 minute rest

Warm down:

400m jog + full stretching routine

Thursday I went to Yoga with a still aching quad from getting knee'd there at the weekend, and also aching triceps for some reason!? After yoga neither ached!
There were quite a lot of challenging poses this week, but I am pretty happy with yoga as part of my weekly routine, and would probably recommend it to others. It probably does the same as a deep stretching routine would do (with some muscle endurance work as well), but as someone who hasn't had the greatest flexibility in some areas in the past, it's been really useful for me.

Friday I hit the gym:


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{4 * Max  Pull ups (hands forward/wide grip) (9, 7, 7, 6)
3 * 8 Standing Dumbell Push Press (2 x 12.5 kg)}


{4 * 20 weighted press ups (10kg)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

{3 * 8 Seated row (68kg *increase*)
3 * 8 Lateral Step ups (12kg) - per leg}

{3 * 8 Squats (90 kg)
3 * 8 Bulgarian Split squats (15 kg) - per leg}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling


Didn't do the routine in an ideal order but had to make do with what was available in a packed gym.

I think it's obvious I'm not going to get round to a Fog Lane recap... luckily, one was written for the Ka-Pow! website, which I will link later.

I will, however, try to do a Mixed Tour 3 preview this evening.