Last week was the first week running with weight on my back, and wow, it was hard work. The first two runs (totalling c.10 miles) were with 8.5kgs on my back, which is similar to what we will be running with in the desert (my times reduced by about 1 minute per kilometer). A third run of 4 miles with no weight was a much needed rest - that said it was followed by a brutal gym session with Andy (following Dave Fletcher's core body program*, see details below).
Towards the back end of the week I managed 20km of cycling, 3kms of rowing and another session of DF's program - ouch! The week climaxed with a glorious run around Richmond Park, carrying a 5.5kg backpack. Clocking just over a half marathon in under 2 hours, made for a very pleasing result. It was meant to be raining and turned out to be fantastic bright sunshine - perfect!! Initially joined by Pencil (who was in cool down mode for the gruelling Himalayan 100), Ben and Andy (who joined for the full 2 laps of Richmond Park). Great week!
*Dave Fletcher's Programme 1: Function and core (4 sets of each pair with 10 reps per exercise. Take a 90 second break between sets).
A1 Swiss ball single arm dumbbell press
A2 Swiss ball press up push
B1 Bulgarian split squat
B2 Swiss ball hamstring curls
C1 Assisted chin ups
C2 Dumbbell single arm dumbbell press
D1 Press up tap/leg raises
D2 Dumbbell explosive lunge jumps
*Dave Fletcher's Programme 1: Function and core (4 sets of each pair with 10 reps per exercise. Take a 90 second break between sets).
A1 Swiss ball single arm dumbbell press
A2 Swiss ball press up push
B1 Bulgarian split squat
B2 Swiss ball hamstring curls
C1 Assisted chin ups
C2 Dumbbell single arm dumbbell press
D1 Press up tap/leg raises
D2 Dumbbell explosive lunge jumps