Back day at the gym today, and a new routine to shake things up a bit. Focussed on technique more than weight today.

2500m row to warm up.
Deadlift 4 sets of 10
Lat Pull Down 4 x 10
Bent Over Row 4 x 10
Reverse Flye 4 x 10
Good Mornings 2 x 10
Single Arm Row 2 x 10
Crunches with 8kg weight 2 x 10
Reverse Crunch 2 x 10
Russian Twist 2 x10 (both directions)
Finished up with 10mins on the bike, 1.5mins moderate (level10), followed by 30s flat out (level 12), repeated 5 times.

“The circuit classes are friendly and relaxed, with the coaching professionally tailored to the audience. Since attending the classes I have experienced improved mental agility, alertness, balance, agility and stamina.

The emphasis is on doing the exercises at your own pace, not a competition with anyone else in the class, but it will challenge you and reward you for your efforts.

I would highly recommend this class, I’ve tried different courses over the year, so join the best!”

Mark, Stotfold.

Took a rest day yesterday as too many things happened to fit in a decent session, and rather than stress about it just called it a rest day.

Back in the gym today though for Back and Biceps, slightly different today.
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Running with Stotfold Runners on Tuesday night. Half a mile warm up then 600m easy, 600m hard with 60s recovery at the end of the hard leg. I thought I ran the first one too fast but then one of the other runners started really pushing and left me behind. This was the best thing in intervals as it meant I pushed hard all the way to avoid getting left behind by too much. It turns out I wasn’t going as hard as I thought in the beginning!

The times of the 4 fast reps of 600m were: Read full article » »

I am pleased to announce that from today, all my Personal Training clients booking 6 or more sessions will receive 10% of all non-sale items (excluding watches) at the Hatfield Branch of Sweatshop.

Sweatshop is the UK’s largest specialist running shop and provides everything from kit and sports nutrition packs to professional gait analysis to ensure that you have the perfect shoes for your foot size, shape and striking position. If you intend to do any sort of running it is imperative that you invest in the right pair of trainers or it can lead to all sorts of foot, knee and leg injuries.