Last week was a way better running week than previous weeks. At the moment I am shifting focus from running fast to running for an extended period of time. All the trails here in Hong Kong really helps when it comes to doing long sessions with heavy climbs that really challenge your stamina and endurance.
The training of the week consisted of 4 trail runs, 2 strength training sessions and 1 hike.
I am searching for a solid routine that covers the upper body, so I don’t have to make splits, rather just upper and lower body days. So there will be a lot of testing in the coming days and perhaps weeks.
The week in numbers
Total distance: 35.8 km (22.24 miles)
Total elevation gain: 1243 m (4078 feet)
Breakdown of the week
Monday – Strength training
Starting the day out with some upper body strength training.
Dumbell deadlifts to shoulder press 3 x 20
Push-ups 3 x failure
Air squats 3 x 30
Mountain climbers 3 x 50
Rest 60 seconds between each mega set
Single hand dumbbell snatches 3 x 40 (20 on each arm)
Crush grip dumbbell bench press 3 x 20
Reverse dumbbell lunges 3 x 20 (10 on each leg)
Knees to elbows 3 x 10 (5 on each leg)
Plank 3 x 30 seconds
Rest 60 seconds between each mega set
180 lateral raises 3 x 10
Renegade rows 3 x 40 (20 on each arm)
Zottman curls 3 x 10
Elevated feet tricep dips 3 x 20
Mountain climbers 3 x 50
Standing calf raises 3 x 20
Stretch 15 minutes
I did this workout at home with the dumbbells I had available. It felt as if I hit all major muscles groups and the intensity was really high.
Tuesday – Trail running
I went out and ran the Sheung Yiu country trail with the dog. It was really nice and I managed to get the sunrise just as it came in from the mountain. This trail is quite nice, not too long and not too steep but still challenging enough to be added to the trail running routine.
Wednesday – Strength training
Time to hit the gym for another upper body strength training routine.
360 shoulder presses 3 x 10
Alternating bicep curls 3 x 10 *
In/out abs with tricep push-up
Mountain climbers 3 x 50
* Keep your inactive arm engaged by holding it static at 90 degrees
Rest for 60 seconds between each mega set
Squat bicep curls 3 x 10
180 lateral raises 3 x 10
Elevated triceps dips 3 x 24
Power jumps 3 x 10
Rest 60 seconds between each mega set
Full rotation flys 3 x 10
Push-up with dumbbell front raise 3 x 10
High knees with twist 3 x 24
Rest 60 seconds between each mega set
Dumbbell bench press with leg raise 3 x 10
Bent over dumbbell rows to reverse fly 3 x 10
Ski abs 3 x 12
Stretch 15 minutes
This routine is crazy! I’ve gotten in from the Insanity workout program, and I have been doing it every now and then. If you want to really exhaust yourself you should really try this one out.
Thursday – Trail running
On this day my wife (you can follow her at @queenfagerlin on Instagram), joined me and Cola on the Sheung Yiu country trail. Nothing is truer than the old saying “the more the merrier” when it comes to running.
Friday – Trail running
Another run with my wife and the dog. This time we took the trail that goes pass Pak Tam Village in the jungle close to the Pak Tam Chung car park. This one is harder to run due to the surface but it also has some really steep climbs and stairs that will make your heart rate go through the roof.
Saturday – Trail running
We wanted to try a new trail this Saturday so my wife sat down with the map and found one that we should be able to do. It starts in the east Sai Kung national park and it starts with some serious climbs! The view and the highest peak is amazing! It’s a good run too and the trails going along the mountain ridge are beautiful. Eventually, we come down to the Pak Tam Village trail but in the opposite direction that we usually run and take that route back home.
With three trail running days in a row, it’s time to take it a little bit easy on Sunday and let the body recover a little bit.
Sunday – Hike
The whole family went out on this Sunday and we took the car to Wo Kau Tang which is a beautiful hike, that I will also try and run as soon as possible. Halfway through there is a family living in a house that they have turned into a restaurant where you can have a meal and some refreshments. It’s lovely and really feels genuine. I would recommend this to all of you that visit Hong Kong.
Yet another week finished and I am really looking forward to the 18 km trail run that we’re doing on Easter!
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Take care, and be safe!
