Wednesday 6th April 2016


Track VO2 max session: 5 x 2m30s at wheezing pace, 1m walk

Not entirely hideous.

Distance: 3.0km
Time: 16:22
Pace: 5:17/km


Warm-up/cool down to/from track (think Strava screwed up the pace – more like 5:45/km)

Distance: 3.0km
Time: 16:12
Pace: 5:16/km

Didn’t really stretch much as was hungry (went out before breakfast)


Elements – W1D5

5 x each of:

  • finger pulses
  • knuckle pulses
  • thumb pulses
  • Open hand to clenched fists
  • Fingers closed to splayed fingers
  • “Vulcan Sign”
  • Index finger and pinky finger splay
  • Fingers rolling into palm and roll out to open hand
  • Towel Twists

Warm-up: Wrists

20 x each of:

  • Elbow rotations
  • Hand Heel raises
  • Side to sides (fingers facing out to sides)
  • Fingers backward
  • Back of hands
  • Fingers facing forward, leaning the shoulders past the wrists

Arm/shoulder warm up:

  • 10 x Arm circles each direction/each arm
  • 10 x Shoulder crossing

Shoulder Warm-Up with Stick

  • 20 x Arms wide overhead with stick
  • 20 x Arms narrow overhead with stick
  • 20 x Hands behind back with stick, hands up
  • 20 x Hands behind back with stick, hands down


  • 10 x hip circles, straight leg ES/D (40 total)
  • 10 x frogger pulses, 60s hold
  • 10 x squats, 30s hold (holding on)
  • 10 x squat openers on ES
  • 10 x both feet open


60s each of:

  • A-Frame stretch
  • Lunge
  • Assisted monkey twist
  • Cobra
  • Forward fold
  • L-Arm
  • Lounge chair




Experimented with different squat heights. Realised my issue with the squat has been that I’m never sure if I should be attacking flexibility, by holding on and going deeper, or what feels like strength, by just squatting down until my lower calves burn. I tend not to do the latter, which is perhaps why I don’t make progress ;)

Shot some video for feedback. 

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