Monday, 29 June 2009

Session 14

Whitlingham Broad

Warm up followed by alternating 10 x 60 secs jogging with 30 secs walking. 4 mins walking then repeat 10 x 60 secs jog with 30 secs walk. Warm down as per usual. If heart rate does not fall below 140 during 30 secs walk phases, then increase recovery time. Try not to let heart rate go above 160 either.

Friday, 26 June 2009

Session 13

Waxham Beach

Warm up, followed by 3 x 4 mins with 2 mins walk between. – Walk 4 mins, followed by 3 x 2 mins with 1 min walk between. – Walk 3 mins followed 2 x 3 mins with 1 min walk between. Walk 4 to 5 mins to warm down.

Wednesday, 24 June 2009

Session 12

Taverham

warm up (walking and jogging) followed by 1 mile easily. Walk 5 mins followed by 6 x 1 min with 1 min walk between. Warm down with easy walking and jogging.

Sunday, 21 June 2009

Session 11

Waxham Beach

"4 mins walking followed by: -
10 x 2 mins jogging with 1 min walking. Don’t let heart rate rise above 160 and see how low it drops during 1 min walking phases."

Thursday, 18 June 2009

Session 9

Start of Marriot Way, Norwich

"Brisk 4 mins warm up followed by: -
2 x 30 secs jog with 30 secs walk after each,
1 x 1 min jog, 1 min walk,
1 x 3 mins, walk until heart rate drops to 135 or below.
1 x 5 mins, walk until heart rate drops to 135
1 x 7 mins, walk until heart rate drops to 135
DO NOT LET HEART RATE RISE ABOVE 165."

Session 10

Whitlingham Broad

Walk 4 mins, followed by 30 mins of jogging and walking keeping heart rate between 130 and 155. As soon as your heart rate goes above 155, walk until it returns to 135. It will be interesting to see how long you can actually run for whilst trying to keep it below 155. Finish off with 4 mins of walking to warm down.

Sunday, 14 June 2009

Session 8

Whitlingham Broad

a circuit of Whitlingham Broad, keeping rates between 165/135

Thursday, 11 June 2009

Session 7

Taverham

Walk 4 mins followed by: -
2 x 3 mins – 1 x 3.5 mins – 4 x 3 mins. Recoveries – 1. 5 mins after the second and 5th rep, 2 mins after all others.
Heart rates approx 145 after 1 min during first four reps working up to 160 by the end. 150 after first min during last three working up to 165. Actual 168 during sixth rep.
4.5 mins walk / warm down.

Session 4

Taverham

Walk 4 mins followed by: -
2 x 3 mins – 1 x 3.5 mins – 4 x 3 mins. Recoveries – 1. 5 mins after the second and 5th rep, 2 mins after all others.
Heart rates approx 145 after 1 min during first four reps working up to 160 by the end. 150 after first min during last three working up to 165. Actual 168 during sixth rep.
4.5 mins walk / warm down.

Tuesday, 9 June 2009

Session 6

Whitlingham Lake

Sunday, 7 June 2009

Session 5

UEA

As I didn’t hear from you Neil I jogged until my heart rate hit 170 and then walked until it recovered to under 150 and then jogged again.

Tuesday, 2 June 2009

Session 3

UEA

"2 ½ circuits of the lake – heart rates as follows: I did 4 x 2 mins not 3 for the first set
Walk 4m 105 Bpm
Run 2m 153 Bpm Walk 1m 139 Bpm
Run 2m 166 Bpm Walk 1m 144 Bpm
Run 2m 172 Bpm Walk 1m 148 Bpm
Run 2m 174 Bpm Walk 3m 138 Bpm
Run 2m 174 Bpm Walk 45s 152 Bpm
Run 2m 181 Bpm Walk 45s 164 Bpm
Run 2m 179 Bpm Walk 45s 160 Bpm
Walk 2m 15s 135 Bpm
Run 1m 170 Bpm Walk 30s 160 Bpm
Run 1m 174 Bpm Walk 30s 165 Bpm
Run 1m 174 Bpm Walk 30s 164 Bpm
Walk 3m 30s 130 Bpm "

Monday, 1 June 2009

Fitness Objectives

Goals and objectives:

Short Term - end June 2009 Status

1 To be able to run at least 1 mile without a break. Completed 24/6 1.25miles in 11mins
2 To be able to run 3 miles without a break by the end of July.

Medium term


3 Weight to have reduced, but more importantly your body fat percentage to have reduced and more definition in respect of leanness and muscle tone.
4 Resting heart rate to have also reduced and of course your ability to maintain running efficiency i.e. staying in the correct training zones for longer periods.

Long Term - September & beyond

To meet my original objectives and reasons for wanting to get fit in the first place: by September 10th:
5 Lose a couple of inches around my waist 34" to 32" trousers!
6 Increase my stamina through aerobic exercise, so I feel fit.
7 Increase my overall body strength – tone up.
8 Improve on my healthy eating.

9 To run the Norwich Half Marathon