Sunday, March 13, 2011

Weekend Training

I was going to take Saturday as my OFF day.
That was till I got to the shops and bumped into my neighbor who told me that she was not able to run with the group of ladies on Sunday morning and would like to run around 3pm.
I told her to call me an half hour before her run to see if I was back home as I would rather go with her for a run than with the other ladies on Sunday.
Last week the three ladies who could run on Sunday, ran together and my other neighbor who could not make it on Sunday and I ran together...
So with that in mind and the other ladies who have a problem speaking English to me, I decided to do my Sunday run on Saturday and take Sunday as my off day.

Ran 10.2 km ( 6.3 miles )
1 hr 14 mins
Average 8.o
Max 13.8
Ascent 412
Decent 410
Burned 907 calories
14% fat
127 - 153 HR

The Trail run route has so many hills to conquer each time we run it....
I kept motivating my neighbor to slow down her pace to get to the hill....not to look up, but to look down and focus on what she was doing and her breathing....
We did every hill together....

As hubby got ready for gym I told him I was going to go with him as I wanted to lie on the sunbed for 15 mins.....( my dosage of Vit D )
So I got dressed with the intention of doing some weight machines after the sunbed.
Once I finished on the sunbed I headed straight to the treadmill...
My comfort zone in the gym.

Decided to take a slow and easy run on a flat route ( something I cant get here )
My aim was to do 30 mins at a comfortable pace.
Started off at 8.0 and every km added .2
The last minute I turned the pace up to 10.0 and sprinted
Then walked for 5 mins drinking water while cooling down.

Ran 4.10 in 30 mins
Walked for 5 mins....4.55km
Burned 418 calories
19% fat
123 - 144 HR

My Weekly Results

Ran total of 30km ( 4km more than last week )
Burned Total of 5000 calories ( the most ever in one week )
Did 3 KettleBell and cardio home workouts
Taught one class
Total 8 workouts

It was a VERY good week for me...
But a week where I didn't have a rest day....
Today my weight is the lowest in the last year......
Tomorrow is my Official weigh in we wait and see...


  1. Great job Marcelle on your stellar run and motivating your friend! I know I need that on runs!!

  2. Great Job- Congrats on weight being down!! You Rock!

  3. YAY!!!!!! Good choice to do the run on Sat with your friend. You are on fire these days marcelle. Keep up the great work!!

  4. Motivating your neighbor and such great advice about focusing downwards and not uphill. Will keep that in mind.
    Great overall workout weekend. Wow!

  5. Absolutely great workout week! The kettlebell is sure a great workout for you in burning calories.

    Good decision to go on Saturday instead of Sunday for the run because it's more fun this way for you.