iroiro

I've always thought variety is essential for a good training plan. Especially in the off-season.

This week I've hiked a mountain, done some snow shoeing and swam in the pool.

Today I visited the gym for some circuit training.

Weight training is best done with free weights. However, the advantage of machines is that you can complete exercises quickly and move onto the next exercise quickly too – circuit training.

Today I tried to focus on the legs, upper body and back. I'm not doing so much weight work this year, so high reps are the order of the day. I aimed at 20 today for most exercises.

I also did a longish session on the rollers. Recently I've been sticking to base training at 150 HR. However I think it's important once or twice a week to raise the heart rate to lactate threshold if only briefly. Touched 170 HR five times today.

A good mixed session.

Friday's training:

1 Gym

• stepping machine level 20 × 20 mins

• leg press 79kg x 20, 104kg x 20, 120kg x 20
• shoulder press 14kg x 20, 14kg x 10, 14kg x 10
• leg extensions 50kg x 20 (3 sets)
• back extensions x 30, x 25, x 20
• chest press 18kg x 20, 25 kg x 20, 25 kg x 20

• stepping machine level 20 × 20 mins

• stretch

Total: 1h 30

2 Rollers

• 150 HR x 20 mins
• 155 HR x 5 mins
• 160 HR x 5 mins
• 140 - 170 HR criss cross x 10 mins (5 sets)
• 150 HR x 20 mins

Total: 60 mins