Monday 26 July 2010
Workout:
Bike: 60mins (Total)
45mins EM, L12;
15mins hill intervals (60sec hill (L13-20) with 60sec recovery on L10)
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Back:
Seated row
Lat pulldown
Reverse cable fly
Triceps:
Rope pressdown
2 hand overhead
DB extension
1 arm cable tri pressdown
Abs:
Turkish get ups ("TGU") - (12 total reps; i.e. 6 each side) with 5kg DB
Plank - 30seconds
SB crunch (12 reps)
Pu??? Press (12 reps) (can't remember the name, saw it in "Men's Fitness" -uses a cable stack)
Busy, busy, busy - no time to write my thoughts about today's session - not to mention I think my enteries are getting a tad to "samey"!
Tues 27 July 2010
Workout:
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Quads
Leg press
Leg extension
Lunges (with DBs)
Hamstrings
Leg curls
DB Romanian Deadlifts
Bike: 30mins, L12, EM
Run: 30mins
1min walking warm up @3.5mph
1min @6.0mph 1min @3.5mph
1min@6.0mph 1min @3.5mph - - all of above at 1.0% incline
Increase to 4.0% incline 1min @7.0mph - recovery at 3.5mph until heartrate decreases to 120bpm
[30sec @ 9mph - recovery at 3.5mph until 120bpm] - repeat for 15mins total time (i.e. including all of preceeding run/walk)
[30sec @ 15kmh - recovery at 5.5kmh until 120bmp] - repeat for 15mins
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Shoulders
Arnie press
Lateral raise
Front raise
Upright row
A pretty tough session; the run in particular. I wasn't too sure about doing weights before my cardio, particularly given today's focus was legs, but I thought I'd give it a go and if I got too tired, didn't feel up to it, I'd cut it short, or switch activities. But…me being me, I gutted it out and managed to do the run. Definitely a challenge, but a good challenge. Pretty positive my run is getting stronger and faster.
Wednesday 28 July 2010
Workout:
W/S: High reps - 3 exercises per body part; 15-20reps x 3 sets
Chest
DB flat bench press
Cable fly
DB incline bench press
DB pullover
Biceps
Concentration curls
EZ bar curls
Rope cable curl
Bike: 60mins, L12, EM
Metabolic Circuit
=10 reps of each exercise done back-to-back in a circuit; no rest; repeat for 9 reps; repeat for 8, etc. descending to 1)
Assisted pullups (with 26kg "assist")
Press ups
Med. Ball sledgehammers
Abs - 3x 12 reps
Weighted Swiss ball crunch
Hanging knee raise
Body weight ("BW") pullup - 3 reps x2
Thursday 29 July 2010
Workout: NOTHING - gym closed
Friday 30 July 2010
Workout: (at home, the gym is STILL closed!! I am NOT a happy bunny!)
W/S: "Friday Challenge"(from Men's Fitness) - all reps of each exercise done, then move to next ex. To complete circuit - as many circuits as possible in 15mins
10 press ups
20 DB squat to rotating press (10 each side)
20 DB upper cuts (10 each side)
20 DB woodchopper lunges (10 each side)
Use DBs of approximately 1/10th of BW
Bike: 60mins - Turbo
Saturday 31 July 2010
Workout:
W/S
Squat
Shoulder press
Bench press
Pull ups
Deadlifts
Quads
Squat
Leg press
Leg extension
Hamstrings
Leg curl
Romanian Deadlift
Shoulders
DB Press
Lateral DB raise
Upright row
Back
Seated row
Lat pulldown
DB reverse fly
EZ bar - shoulder presses and bi curls (super set)
Bike: 60mins, L11, EM
ABs:3x 12 reps
Weighted SB crunch
Hanging knee raise
Bodyweight chin ups
2x 2reps
2x 3 reps
Trying to catch up on all the weights I "missed" during the week when the gym was closed - meant today's session was much more weights based than usual. With August starting tomorrow, I think I'd best get back to some more Tri specific training - think it's only 4 weeks away now - and this time, I think I might even taper!
Sunday 1 August 2010
Workout:
Bike: 120mins, L11, EM
W/S:
Power clean thrusters (i.e. power clean into a shoulder press)
Bench press
Chin ups
BWx4
+5k x5
+12kg x5
+19kgx 8
+26kgx 10
A relatively easy bike based session, the intention being to take it a bit easier, but at the same time get the blood flowing (not to mention a bit of a sweat on!). I REALLY like the "power clean thrusters" something I've adopted from CrossFit (not sure they call it that, but that's where I got the idea from - from the "WOD"). A good friend has really got into CrossFit and I think I might give it a go once the "season" is over - I really need to spend the next 4 weeks getting "race ready" - perhaps a wee bit more time running and most definitely back into the pool!
August - into the 8th month of the year! I really hate to say it (as it no doubt makes me sound old!), but the year is just flying by. I suppose it's a function of the old adage "time flies when you're having fun" - or just so insanely busy time begins to blur! Don't get me wrong, as the year has gone on I think a whole lot of things have gotten a great deal better - here's to an even more amazing remainder of 2010!
Sunday 1 August 2010
TWTW: 19 - 25 July 2010
Monday 19 July 2010
Workout:
Bike: 60mins, Hill and Sprint Intervals
5 min warm up - L12 1min
L10 1min
L11 1min
L12 1min
L13 1min
L14 1min
L15 1min
L16 1min
L17 1min
L18 2min
L10 2min
L11 2min
L12 2min
L13 2min
L14 2min
L15 2min
L16 2min
L17 2min
L18 3min
L10 3min
L11 3min
L12 3min
L13 2min
L14 [90sec L10 + 30s sprint L12/13]x 7
1 min, L10 cool down
W/S: 4 sets of 8-10 reps; 1 warm up set
Chest press (50kg)
Chest fly (45kg)
Chest cable press (13.65kg)
EZ bar curl (30kg)
Hammer curls (12.5kg DBs)
Cable bi curls (18.75kg)
Leg press (135kg)
Leg extension (65kg)
Week two of the 8 week weights programme - this week I go "heavy" (last week having been full body circuits, next week high reps, the 4th week supersets, then repeat weeks 1-4 again). Not easy trying to find the right weight (i.e. where you struggle to complete the 8 - 10 reps), but I guess it's all part of the "process". I'm very much enjoying the weights, and think I've noticed a difference in my leg strength on the bike - I was hitting 60km/h on the sprints on the bike today! I'm sincerely hoping this translates to a better time come 30 August!
The bike session was definitely more focused than my recent sessions - definitely more challenged by doing the hill and speed sprints. I think I'm going to dedicate at least one day a week to a higher intensity bike and run session (i.e. one day for bike, one day for run) with the remainder of my sessions being more about "based mileage". Not to say the base training can't and won't be challenging, but more that I'm going to make an effort to have two days (i.e. one bike, one run) specifically dedicated to high intensity - my thinking being this will lead to improved fitness which will carry over to my based or "ordinary" sessions. That is, on the basis of my body getting fitter and more able to deal with higher intensity and stress loads, it will be easier for it to deal with "regular" training at a slowerr speed - though I'm hoing my "base pace" will ultimately get faster. Think this makes sense!
Foodwise I wasn't great over the weekend, but at the same time I wasn't as bad as I used to be on a weekend. Guess this too is all part of the journey, learning how and when to relax, how and when to reign it in and get serious!! 42 days until my next Tri…61 days until holiday!
Tuesday 20 July 2010
Workout:
Bike: 90mins, EM, L12 - approx 43km
Treadmill walk("TMW"): 30mins, 3.6-3.7kmh @ 7.0% incline
I felt really strong on the bike today and quite enjoyed the TMW. Maybe it was the good tunes (Lee Harris' "House Nation UK"), maybe it was last night's good dinner, or the oatcakes before my workout (I've taken to eating 6 or so Nairns Oatcakes before working out - a few carbs to give the 'ole engine some fuel); bottom line I'm feeling quite good. Similarly, I've noticed a significant improvement in my outlook and demeanor - I think this is in part down to my running home from work. The run is relatively short (I might think about ways to make it longer for those days I want a slightly longer run) and so SO much more enjoyable than taking a bus home - not to mention it helping keep the nightly chocolate digestives from making their way to my butt!
I don't think I'm running terribly quickly, but based on the various speeds calculated by the GPS on my phone, I'm not running as slowly as I thought I was either - a pleasant surprise. Who knows, I might even manage to cut some time from my run in August!
Wednesday 21 July 2010
Workout
Bike: 60mins total;
40mins EM, L12;
20mins sprint intervals
L10/L13 40mins EM,
L12 20mins x [30sec L13 sprints + 60-90sec recovery L10] - max speed 66.3kmh!!!
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
DB Shoulder Press
DB Lateral raise
DB Front riase
DB Upright row
Standing rope row
Tricep rope pressdown
Assisted Pull ups
Assisted Dips
Cable back fly
Straight arm cable pressdown
Reasonably tough session; really felt it on during the 20mins of sprints on the bike - talk about sucking wind! Whew. So hard it simply has to be good for me! Weights were good, though I wound up having to do different back exercises as the various machines I had planned on using were in use - oh well, I suppose it's good to mix it up. I wasn't really too sure what weight to use on the assisted pull ups, so would up starting at 45kg (think it was 45kg) and reducing the weight (i.e. making it so there was less assistance) each set, doing somewhere in the region of 5-6 sets (I think - lost count and wasn't recording them in my book). I didn't run home last night as I had an event I needed to attend at the Central YMCA (looks like a great club!) - the plan is to run home tonight, with my latest pack acquisition, an "Osprey Talon 22". I think it's a tad on the pricey side, but it gets all sorts of good reviews and having used it yesterday to drag my stuff and walk home, it seems like it's going to be great to run with - fingers crossed for tonight's run!
Only Wednesday, but it feels like at least Thursday to me, maybe even Friday - guess I'll be in for a cruel awakening tomorrow when I get up and it's "only" Thursday! I think the shake I'm having after my workout (shake consists of: MyProtein Instant Whey 1.5 scoops; MyProtein Instant Oats 1.5 scoops, 400ml soya, water (to fill the large shaker) and ice) is really making a difference in how I'm feeling, as well as the late afternoon shake (MyProtein Total Meal Replacement - 2scoops, approx 400ml skim milk).
Thursday 22 July 2010
Workout:
Run: 60mins - 30mins speed intervals; 30mins hill intervals 5min warm up
SPEED INTERVALS
[30sec speed interval ("SI") @ 9.0 mph with 15sec recovery on rails (i.e. don't slow the treadmill down, just jump off and stay on rails)] - repeat for 5 min blocks with 2 min walking recovery at 3.5mph between "blocks"; repeat for 30mins
HILL INTERVALS (% incline below)
(A) 0%- 3 mins @ 6.5mph for all 2% - 3 mins 4% - 2 mins 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(B) 0%- 2 mins @ 6.0mph for all 2% - 2 min 4% - 1 min 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(C) 0%- 1 min @ 6.0mph for all 2% - 1 min 4% - 1 min 6% - 1 min Repeat block (c)above for the remainder of 30mins
Bike: 15mins, EM, L12
W/S: Challenge #1 - Full Body Barbell (Done as a complex (i.e. one exercise after the other)
Bar Push-up x 20 reps
Stiff-Leg Deadlift x 20 reps
Military Press x 20 reps
Back Squat x 20 reps
Bent-Over Row x 20 reps
Repeat above twice
Treadmill walk: 15mins, 3.5mph at 5-7%incline
A much more focused, and challenging workout. The run was quite tough, but I'm quite pleased I (a) actually gave it a go and (b) managed to do it! I can be pretty hard on myself, but do think this was a pretty challenging session. The 30:15 speed intervals are tough, and most definitely get me "gassed" (i.e. sucking wind, out of breath, whatever you want to call it, you get the drift!) but if what I've read is true, they'll go a considerable distance to improving my fitness. I haven't done a long continuous run for what seems like quite a while, maybe on the weekend (tomorrow being a relatively "easy" day). Ran home last night, despite what seem like my usual initial reluctance to do it - tough to justify when it really only takes 15-20mins! No running tomorrow night as I've got driks after work, and suspect I might not be fit to run!
Friday 23 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
Tricep rope pressdowns
Overhead rope extensions
Single arm cable kickbacks
2 arm overhead tri extension
Single arm cable pressdown
DB Crossbody pull and press (reps below are for each arm)
12kgx5
14kgx5
16kgx5
18kgx5
18kgx5
16kgx5
14x5
12kgx10
A pretty easy session, 60mins on the bike followed by some tricept stuff (and a bit of "whole body" courtesy of the DB crossbody pull presses). I was scheduled to do triceps, hamstrings and abs today, but (1) didn't really have enough time (as I was late getting up, which meant I was late getting to the gym) and (2) the side of my right leg is a teensy bit sore still from yesterday (it started getting a bit sore after yesterday's run session - think I may have overdone it just a tad - probably the hills)) so I only did triceps. Assuming my leg feels better tomorrow, I'll aim to do abs and hams tomorrow, plus probably some whole body complex stuff.
I'm feeling really good and fit, and my mood seems to have improved considerably which is great. I'm pretty sure my feeling better is down to a whole combination of factors, all of which I'm going to try to keep "in play", to continue feeling just this good! Rather addictive this feeling good and fit thing!
Saturday 24 July 2010
Workout:
Bike: 30mins, L12, EM
Run: "Hurricanes"
2mins, walking warm up @3.5mph
1.0% incline 1min @6.0mph 1min @ 3.5mph
1min @ 6.0mph
15sec @ 9.0mph, 2%incline Approx 60sec walking cool down at 3.5mph, 2% incline (walk until heart rate returns to 120bpm)
15sec @ 9.0mph, 3%incline Approx 60sec walking cool down at 3.5mph, 3% incline
15sec @ 9.0mph, 4%incline Approx 60sec walking cool down at 3.5mph, 4% incline
15sec @ 9.0mph, 5%incline Approx 60sec walking cool down at 3.5mph, 5% incline
15sec @ 9.0mph, 6incline Approx 60sec walking cool down at 3.5mph, 6% incline
15sec @ 9.0mph, 7%incline Approx 60sec walking cool down at 3.5mph, 7% incline
15sec @ 9.0mph, 8%incline Approx 60sec walking cool down at 3.5mph, 8% incline
15sec @ 9.0mph, 9%incline Approx 60sec walking cool down at 3.5mph, 9% incline
15sec @ 9.0mph, 10%incline Approx 60sec walking cool down at 3.5mph, 10% incline REPEAT @10% run and walking cool down 8 times!!!
W/S: Complexes (can't recall now exactly what I did - - guess it was hard!)
Sunday 25 July 2010
Workout:
W/S: Complexes - approx 60mins worth - whew!
Bike: 10mins , L12 Med Ball ("MB") passing pressups (10 total)
Bike 10mins, L12 MB passing pressups (10 total)
Bike 10mins, L12 MD passing pressups (10 total)
A "lighter" session, but challenging nonetheless. Right knee is still a teensy bit tender, not super sore or anything, but more a tenderness I'm "aware of", particularly when getting up after I've been sitting for a while (blasted work once again!!). Think I'll need to be careful and maybe reduce or make the hill sessions easier - I think that's what has "done it"!
Workout:
Bike: 60mins, Hill and Sprint Intervals
5 min warm up - L12 1min
L10 1min
L11 1min
L12 1min
L13 1min
L14 1min
L15 1min
L16 1min
L17 1min
L18 2min
L10 2min
L11 2min
L12 2min
L13 2min
L14 2min
L15 2min
L16 2min
L17 2min
L18 3min
L10 3min
L11 3min
L12 3min
L13 2min
L14 [90sec L10 + 30s sprint L12/13]x 7
1 min, L10 cool down
W/S: 4 sets of 8-10 reps; 1 warm up set
Chest press (50kg)
Chest fly (45kg)
Chest cable press (13.65kg)
EZ bar curl (30kg)
Hammer curls (12.5kg DBs)
Cable bi curls (18.75kg)
Leg press (135kg)
Leg extension (65kg)
Week two of the 8 week weights programme - this week I go "heavy" (last week having been full body circuits, next week high reps, the 4th week supersets, then repeat weeks 1-4 again). Not easy trying to find the right weight (i.e. where you struggle to complete the 8 - 10 reps), but I guess it's all part of the "process". I'm very much enjoying the weights, and think I've noticed a difference in my leg strength on the bike - I was hitting 60km/h on the sprints on the bike today! I'm sincerely hoping this translates to a better time come 30 August!
The bike session was definitely more focused than my recent sessions - definitely more challenged by doing the hill and speed sprints. I think I'm going to dedicate at least one day a week to a higher intensity bike and run session (i.e. one day for bike, one day for run) with the remainder of my sessions being more about "based mileage". Not to say the base training can't and won't be challenging, but more that I'm going to make an effort to have two days (i.e. one bike, one run) specifically dedicated to high intensity - my thinking being this will lead to improved fitness which will carry over to my based or "ordinary" sessions. That is, on the basis of my body getting fitter and more able to deal with higher intensity and stress loads, it will be easier for it to deal with "regular" training at a slowerr speed - though I'm hoing my "base pace" will ultimately get faster. Think this makes sense!
Foodwise I wasn't great over the weekend, but at the same time I wasn't as bad as I used to be on a weekend. Guess this too is all part of the journey, learning how and when to relax, how and when to reign it in and get serious!! 42 days until my next Tri…61 days until holiday!
Tuesday 20 July 2010
Workout:
Bike: 90mins, EM, L12 - approx 43km
Treadmill walk("TMW"): 30mins, 3.6-3.7kmh @ 7.0% incline
I felt really strong on the bike today and quite enjoyed the TMW. Maybe it was the good tunes (Lee Harris' "House Nation UK"), maybe it was last night's good dinner, or the oatcakes before my workout (I've taken to eating 6 or so Nairns Oatcakes before working out - a few carbs to give the 'ole engine some fuel); bottom line I'm feeling quite good. Similarly, I've noticed a significant improvement in my outlook and demeanor - I think this is in part down to my running home from work. The run is relatively short (I might think about ways to make it longer for those days I want a slightly longer run) and so SO much more enjoyable than taking a bus home - not to mention it helping keep the nightly chocolate digestives from making their way to my butt!
I don't think I'm running terribly quickly, but based on the various speeds calculated by the GPS on my phone, I'm not running as slowly as I thought I was either - a pleasant surprise. Who knows, I might even manage to cut some time from my run in August!
Wednesday 21 July 2010
Workout
Bike: 60mins total;
40mins EM, L12;
20mins sprint intervals
L10/L13 40mins EM,
L12 20mins x [30sec L13 sprints + 60-90sec recovery L10] - max speed 66.3kmh!!!
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
DB Shoulder Press
DB Lateral raise
DB Front riase
DB Upright row
Standing rope row
Tricep rope pressdown
Assisted Pull ups
Assisted Dips
Cable back fly
Straight arm cable pressdown
Reasonably tough session; really felt it on during the 20mins of sprints on the bike - talk about sucking wind! Whew. So hard it simply has to be good for me! Weights were good, though I wound up having to do different back exercises as the various machines I had planned on using were in use - oh well, I suppose it's good to mix it up. I wasn't really too sure what weight to use on the assisted pull ups, so would up starting at 45kg (think it was 45kg) and reducing the weight (i.e. making it so there was less assistance) each set, doing somewhere in the region of 5-6 sets (I think - lost count and wasn't recording them in my book). I didn't run home last night as I had an event I needed to attend at the Central YMCA (looks like a great club!) - the plan is to run home tonight, with my latest pack acquisition, an "Osprey Talon 22". I think it's a tad on the pricey side, but it gets all sorts of good reviews and having used it yesterday to drag my stuff and walk home, it seems like it's going to be great to run with - fingers crossed for tonight's run!
Only Wednesday, but it feels like at least Thursday to me, maybe even Friday - guess I'll be in for a cruel awakening tomorrow when I get up and it's "only" Thursday! I think the shake I'm having after my workout (shake consists of: MyProtein Instant Whey 1.5 scoops; MyProtein Instant Oats 1.5 scoops, 400ml soya, water (to fill the large shaker) and ice) is really making a difference in how I'm feeling, as well as the late afternoon shake (MyProtein Total Meal Replacement - 2scoops, approx 400ml skim milk).
Thursday 22 July 2010
Workout:
Run: 60mins - 30mins speed intervals; 30mins hill intervals 5min warm up
SPEED INTERVALS
[30sec speed interval ("SI") @ 9.0 mph with 15sec recovery on rails (i.e. don't slow the treadmill down, just jump off and stay on rails)] - repeat for 5 min blocks with 2 min walking recovery at 3.5mph between "blocks"; repeat for 30mins
HILL INTERVALS (% incline below)
(A) 0%- 3 mins @ 6.5mph for all 2% - 3 mins 4% - 2 mins 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(B) 0%- 2 mins @ 6.0mph for all 2% - 2 min 4% - 1 min 6% - 1 min 1min walking recovery at 3.5mph and 0% incline
(C) 0%- 1 min @ 6.0mph for all 2% - 1 min 4% - 1 min 6% - 1 min Repeat block (c)above for the remainder of 30mins
Bike: 15mins, EM, L12
W/S: Challenge #1 - Full Body Barbell (Done as a complex (i.e. one exercise after the other)
Bar Push-up x 20 reps
Stiff-Leg Deadlift x 20 reps
Military Press x 20 reps
Back Squat x 20 reps
Bent-Over Row x 20 reps
Repeat above twice
Treadmill walk: 15mins, 3.5mph at 5-7%incline
A much more focused, and challenging workout. The run was quite tough, but I'm quite pleased I (a) actually gave it a go and (b) managed to do it! I can be pretty hard on myself, but do think this was a pretty challenging session. The 30:15 speed intervals are tough, and most definitely get me "gassed" (i.e. sucking wind, out of breath, whatever you want to call it, you get the drift!) but if what I've read is true, they'll go a considerable distance to improving my fitness. I haven't done a long continuous run for what seems like quite a while, maybe on the weekend (tomorrow being a relatively "easy" day). Ran home last night, despite what seem like my usual initial reluctance to do it - tough to justify when it really only takes 15-20mins! No running tomorrow night as I've got driks after work, and suspect I might not be fit to run!
Friday 23 July 2010
Workout:
Bike: 60mins, EM, L12
W/S: "Heavy" - 4 sets of 8-10 reps; 1 warm up set
Tricep rope pressdowns
Overhead rope extensions
Single arm cable kickbacks
2 arm overhead tri extension
Single arm cable pressdown
DB Crossbody pull and press (reps below are for each arm)
12kgx5
14kgx5
16kgx5
18kgx5
18kgx5
16kgx5
14x5
12kgx10
A pretty easy session, 60mins on the bike followed by some tricept stuff (and a bit of "whole body" courtesy of the DB crossbody pull presses). I was scheduled to do triceps, hamstrings and abs today, but (1) didn't really have enough time (as I was late getting up, which meant I was late getting to the gym) and (2) the side of my right leg is a teensy bit sore still from yesterday (it started getting a bit sore after yesterday's run session - think I may have overdone it just a tad - probably the hills)) so I only did triceps. Assuming my leg feels better tomorrow, I'll aim to do abs and hams tomorrow, plus probably some whole body complex stuff.
I'm feeling really good and fit, and my mood seems to have improved considerably which is great. I'm pretty sure my feeling better is down to a whole combination of factors, all of which I'm going to try to keep "in play", to continue feeling just this good! Rather addictive this feeling good and fit thing!
Saturday 24 July 2010
Workout:
Bike: 30mins, L12, EM
Run: "Hurricanes"
2mins, walking warm up @3.5mph
1.0% incline 1min @6.0mph 1min @ 3.5mph
1min @ 6.0mph
15sec @ 9.0mph, 2%incline Approx 60sec walking cool down at 3.5mph, 2% incline (walk until heart rate returns to 120bpm)
15sec @ 9.0mph, 3%incline Approx 60sec walking cool down at 3.5mph, 3% incline
15sec @ 9.0mph, 4%incline Approx 60sec walking cool down at 3.5mph, 4% incline
15sec @ 9.0mph, 5%incline Approx 60sec walking cool down at 3.5mph, 5% incline
15sec @ 9.0mph, 6incline Approx 60sec walking cool down at 3.5mph, 6% incline
15sec @ 9.0mph, 7%incline Approx 60sec walking cool down at 3.5mph, 7% incline
15sec @ 9.0mph, 8%incline Approx 60sec walking cool down at 3.5mph, 8% incline
15sec @ 9.0mph, 9%incline Approx 60sec walking cool down at 3.5mph, 9% incline
15sec @ 9.0mph, 10%incline Approx 60sec walking cool down at 3.5mph, 10% incline REPEAT @10% run and walking cool down 8 times!!!
W/S: Complexes (can't recall now exactly what I did - - guess it was hard!)
Sunday 25 July 2010
Workout:
W/S: Complexes - approx 60mins worth - whew!
Bike: 10mins , L12 Med Ball ("MB") passing pressups (10 total)
Bike 10mins, L12 MB passing pressups (10 total)
Bike 10mins, L12 MD passing pressups (10 total)
A "lighter" session, but challenging nonetheless. Right knee is still a teensy bit tender, not super sore or anything, but more a tenderness I'm "aware of", particularly when getting up after I've been sitting for a while (blasted work once again!!). Think I'll need to be careful and maybe reduce or make the hill sessions easier - I think that's what has "done it"!
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