Tuesday 30th – Short run then gym

I got a new nike plus sensor at the weekend as my old one had run out after a year and around 100 work outs.  I used the treadmill to calibrate it last night.  I ran at 7.4mph or 11.9kph for 400m which calibrated it and walked at 6.3 kph / 3.9 mph. I did 1.25k and 100 calories in the 10 minutes doing that.
 
Then I went on to run for 15 minutes @ between 12 and 12.5 kph and did 2 miles, then a 5 minute cool down walk. 
 
In total I was on the treadmill for 30 minutes and did just under 5k (so about 3 miles) and burned around 300 calories.
 
I then went onto do my Back, Shoulders and Core weights work – using 7kgs up for most exercises:
 
LATERAL RAISE (STANDING) 3 X 12 – 6KG
CUBAN PRESS 3 X 12 – 6KG
SINGLE LEG ALT ROW 6 X 12 – 7KG
SHRUGS – 3 X 12 – 7KG
GYM BALL ROW – 3 X 12 – 7KG
TORANDO CHOP 3 X 20 – 10KG
SLEDGE HAMMER – 3 X 12  – 10KG
SHOULDER PRESS – 3 X 12 – 7KG
SINGLE ARM ROW – 6 X 12 – 10KG
LEG RAISE ON BENCH – 3 X 12
CABLE ROW WITH BAR – 3 X 12 – 30lb
CABLE CROSS OVER – 3 X 12 – 30lb
CABLE FLYE – 3 X 12 – 25lb
LATERAL PULL DOWN – 3 X 12 – 50lb
 
I did weights for about an hour and did about 400 calories…. going to do the next three sessions – Arms, Legs, Back over the next fortnight as I have quite a bit on.
 
🙂
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