Today I went to the gym and did the Speed cycle session 3 (‘S3’) for 30 minutes.
Level 8
10 minute warm up – 90 rpm+
30 second accelerations – up to 115 rpm
2:30 mins steady – 90 rpm+
I did the 3 minute sets 6 times, then cooled down with 2 minutes at 80rpm
Total: 8.5 miles in 30 minutes, 350 calories.
Then I did upper weights and abs.
Extended Shoulder Press – 4 x 10 – 8kg
Lateral Raise – 4 x 10 – 6kg
Bench Press – 4 x 10 – 8kg
Tricep Dip – 4 x 10 – on bench
Cuban Press – 4 x 10 – 6kg
Tricep Extension – 6 x 12 – 8kg
Shoulder Press – 4 x 10 – 8kg
Diagonal Lift – 6 x 12 – 6kg (each hand)
Single Leg Squat – 6 x 12
Romanian Deadlift – 4 x 10 – 9kg
Single Leg Alternating Row – 4 x 20 – 8kg
Press Up – 4 x 10
V Sit up – 4 x 20
Two Point Box 6 x 20
Plank – 3 x 30 secs
Leg Raise – 4 x 10
Reverse Crunch – 4 x 20
I felt good doing it, and burned around 550 calories in about an hour and 10 of weights.
I then went on to teach swimming for 4 hours! Looking forward to a new week next week – 6 weeks to go until the triathlon!!
