My Week in Cardiff | Great South Run Training

Exercising while being at university is made all the more inviting by the amazing park a ten minute walk from my house. Bute Park: the place that makes up for the lack of beach that I miss so much from home. As well as that I have Roath Park round the corner for walks and runs and the gym is a fifteen minute walk away. During summer I wrote a post about all of the exercise I did in a week and so I thought I’d write out what I did from Friday 14th October to Thursday 15th October because that’s when any intense training will stop before I run the Great South Run!

BUTE.jpg

FRIDAY (arms)

  • 12 x 30lb/12 x 35lb/12 x 40lb/12 x 45lb seated dip
  • 12 x 20lb/12 x 25lb/8 x 30lb/4 x 35lb biceps curl
  • 12 x 25lb/12 x 30lb/12 x 35lb/12 x 40lb shoulder press
  • 12 x 20lb/12 x 25lb/12 x 30lb/12 x 35lb/6 x 40lb triceps extension
  • 12 x 25lb/12 x 30lb/12 x 35lb/12 x 40lb/12 x 45lb triceps pull down exercise on functional trainer
  • 12 x 4kg/12 x 4kg/12 x 4kg dumbbells
  • 30 minutes walking altogether

SATURDAY (legs and abs) 

  • Cardiff Parkrun (5k in 25:06 minutes)
  • 10 minutes on the cycling machine
  • 12 x 130lb/12 x 140lb/12 x 150lb/12 x 160lb leg press
  • 12 x 75lb/12 x 85lb/12 x 95lb/12 x 105lb outer thigh
  • 12 x 75lb/12 x 85lb/12 x 95lb/12 x 105lb inner thigh
  • 12 x 70lb/12 x 80lb/12 x 90lb/12 x 100lb leg extension
  • 20 x 8kg/20 x 8kg/20 x 8kg tippy toe walk with kettlebells
  • 10 x 8kg/10 x 8kg/10 x 8kg lunges with kettlebells 
  • F-AB-ulous Session
  • 1 hour 15 minutes walking altogether

SUNDAY (arms)

  • 12 x 35lb/12 x 40lb/12 x 45lb/12 x 50lb seated dip
  • 12 x 25lb/12 x 30lb/12 x 35lb/12 x 40lb triceps pull down exercise on functional trainer
  • 12 x 15lb/12 x 20lb/12 x 25lb/12 x 30lb overhead triceps exercise on functional trainer
  • 12 x 3kg/12 x 4kg/12 x 5kg dumbbells
  • 12 x 30lb/12 x 35lb/12 x 40lb/12 x 45lb triceps extension
  • 12 x 30lb/12 x 35lb/12 x 40lb/12 x 45lb shoulder press
  • 12 x 15lb/12 x 20lb/10 x 25lb/12 x 30lb/6 x 30lb biceps curl
  • 2 hours walking altogether

MONDAY (arms- I shouldn’t have done arms two days in a row but they felt fine when my legs didn’t however when it came to some of the exercises I did end up struggling-lesson learnt!)

  • 12 x 15lb/12 x 20lb/12 x 25lb/10 x 30lb biceps curl
  • 12 x 35lb/12 x 40lb/12 x 45lb/12 x 50lb shoulder press
  • 12 x 30lb/12 x 35lb/12 x 40lb/7 x 45lb triceps extension
  • 12 x 35lb/12 x 40lb/12 x 45lb/12 x 50lb seated dip
  • 12 x 25lb/12 x 30lb/12 x 35lb triceps pull down exercise on functional trainer
  • Reached my limit!
  • 30 minutes of walking

TUESDAY (legs)

  • 10 minute cycle on a cycling machine
  • 12 x 60lb/12 x 70lb/12 x 80lb/12 x 90lb outer thigh 
  • 12 x 60lb/12 x 70lb/12 x 80lb/12 x 90lb inner thigh
  • 12 x 110lb/12 x 120lb/12 x 130lb/12 x 150lb leg press
  • 12 x 60lb/12 x 60lb/12 x 80lb/12 x 90lb leg extension
  • 10 x 8kg/10 x 8kg lunges with kettlebells (I was struggling too much to do another)
  • 30 minutes of walking

WEDNESDAY (arms and legs)

  • 12 x 30lb/12 x 35lb/12 x 40lb/12 x 50lb triceps pull down exercise on functional trainer
  • 12 x 15lb/12 x 20lb/12  x 25lb/12 x 30lb/6 x 35lb overhead triceps exercise on functional trainer
  • 12 x 15lb/12 x 20lb/12 x 25lb/12 x 30lb biceps curl
  • 12 x 35lb/12 x 40lb/12 x 45lb/12 x 50lb seated dip
  • 12 x 30lb/12 x 35lb/12 x 40lb/12 x 45lb triceps extension
  • 12 x 40lb/12 x 45lb/12 x 50lb/12 x 55lb shoulder press
  • 500m sprint on the rowin machine
  • 8 mile run!
  • 30 minutes of walking

THURSDAY (legs)

  • 10 minutes on the cycling machine
  • 12 x 70lb/12 x 80lb/12 x 90lb/12 x 100lb inner thigh
  • 12 x 70lb/12 x 80lb/12 x 90lb/12 x 100lb outer thigh
  • 12 x 130lb/12 x 140lb/12 x 150lb/12 x 160lb leg press
  • 12 x 70lb/12 x 80lb/12 x 90lb/12 x 100lb leg extension
  • 30 minutes of walking

I’m still getting back into training at my Cardiff gym- it’s something that really challenges me and I love it. I have become stronger in the last month and am excited to change up my workouts there in the next couple of months. My exercise doesn’t vary quite as much at university in comparison to at home because of my Zumba classes, swimming, badminton and tennis sessions. I also was so busy last week I didn’t manage to get in my ab training as much as normal and I didn’t train my hips like I like to do too. All in all it was a good run up (waheey) to tomorrow’s Great South Run. My body is feeling good after a rest day yesterday and a nice 45 minute walk this morning.

Bring it on, eek!

~ Kat ~

P.S. Tomorrow isn’t about me at all- it’s about raising as much money as possible for St. George’s Hospital Charity after they looked after my friend, Lewis, after he suffered from a brain haemorrhage. If you could spare anything at all I would be massively grateful! HERE is the link if you want to find out more!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s