Graham, Thanks for posting such a detailed response. If I understand you correctly that is a total of 90 reps per exercise, that is impressive, no matter what weight you are moving. Your legs clearly have a good capacity for work. I know most of the machines that you are using and have used them at some point in my career. It is interesting to note the difference in weight between your quad and hamstring exercises. A typical runner has the quads much stronger than the hamstrings. I was told by a coach once that I should strive to get them equal. Yours are much closer than mine. Given the strength of your hamstrings ( 3 x 3 x 10) at 20Kgs or 44lbs it would be interesting to see how you legs feel if you were to do 3 x 20 standard squats with just your body weight. Your power to weight ratio is very good, much better than mine. With squats you want your hamstrings and gluts to do the work but if you are like most runners the quads will take over. It will demonstrate which muscle groups tend to do the work. I can do 3 x 20 easily but I am still struggling to get my hamstrings and quads to do more of the work.
Graham, That is still a very respectable time and will obviously get better. All the reptiles are deeply buried by this time of year but you do see all sorts of interesting tracks in the snow.
It appears that on yesterdays run I got caught in a snow squall. There is a warning out today to expect more. They are very rare around here but are huge dumps of snow that appear out of nowhere and without warning assuming that the conditions are right. Another one caused a fatal accident on one of the highways(motorways) near where I live.
It was a xtraining day today, 5k row followed by the usual gym stuff. I had an extra workout when I got home, shoveling snow.
WD60, Is that like WD40? A number of us on this thread could do with that on some creaking legs.
I am a Brit but I live in Canada. I have been running forever and somehow have manage to be 67 years old. I have run every distance but these days just race 5 and 10ks. Still enjoy my running a great deal and being retired I can do it whenever I want. I run 5 days a week and xtrain on the 6th which seems to suit me. I am in the gym 5 days a week as well doing exercises and weights which I seem to need more and more. What sort of work do you do?
Graham, It sounds like you have some good people at your club who recognise your contribution. Good luck with the run tonight.
When I started my run today it was in a light snow fall with about a couple of inches on the ground. It suddenly started to snow heavily and the visibility dropped dramatically. It was about -5c so quite comfortable and was a wonderfully lifting experience to be running by the river in a snow storm. I did an easy 5 miles and my cold didn't bother me at all, well that was until I stopped.