Wednesday 28th Oct – Run, gym, arms

Wednesday was gym day again.  I ran on the treadmill for 30 mins at 3 x 10 minute intervals.

RUN: 30 mins, 3.7 miles, 380 cals, ave HR 166 (87%), max HR: 177 (93%).
10 mins @ 12.5 kph (7.8mph)
10 mins @ 13 kph (8.1mph)
5 mins @ 13.5 kph (8.4mph)
2 mins @ 6kph (3.7mph)
3 mins @ 12.5 kph.

At 23:30 I’d done 5k, and managed 6k in 30 minutes.

I let myself give in to reducing the speed (13.5k) after 25 mins, next time I’ll aim to do the 30 without reducing the speed in the last 10 minutes.
I felt good anyway, and went on to do arm weights.

ARMS, CHEST, CORE: 9kg – 12kg.
BENCH-
EXTENDED SHOULDER PRESS: 3 X 12 – 9KG
BENCH PRESS: 3 X 12 – 9KG, 1 X 12 – 12KG
PULL OVERS: 3 X 12 – 9KG, 1 X 12 – 12KG
INCLINE BENCH PRESS: 3 X 12 – 9KG
SHOULDER PRESS: 3 X 12 – 9KG, 1 X 12 – 12KG
BENCH DIP: 3 X 12
GYM BALL-
WEIGHTED CRUNCH: 3 X 20 – 9KG
JACK KNIFE: 3 X 12
LEG SCISSORS: 6 X 20
BALL ROLL OUT: 3 X 20
CABLE PRESS DOWN: 3 X 12 – 30LBS

Weights used about 400 calories in an hour, so 780 calories, plus 65 on the walk to work: 845 calories used today. Open-mouthed

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