Monday 22nd Feb – Body Pump & Run

On Monday night I went to body pump, then did a run around Bella Park then ran home.
I did go up to the gym to try a 10 minute run before hand, but all of the treadmills were in use… so I went back down to wait for the class to start.  No warm up for me. I could have run outside, but decided against it.  It’s pretty damn cold outside!
BODY PUMP – week 8 – 370 cals. (Ave HR 106, Max HR 136)
WARM UP – 5kg
SQUATS – 10kg
CHEST – 5kg
BACK – 7.5kg
TRICEPS – 3.5kg
BICEPS – 3.5kg
LUNGES – 8.5kg
SHOULDERS – 2.5kg / 2.5kg
It was good – the weights seemed right for everything – burned on the Squats, Back, Lunges, Chest, Biceps – except perhaps the triceps – could maybe try 5kgs next week.  And I used the wrong weight on the shoulders exercise so did that with ease (should have used a 5kg – but was glad of the 2.5kg!)
After body pump we went out for a run.  After my long run on Saturday I didn’t want to overdo it by going out in the morning on my usual 4M run, but it was good to do it later at night.
I ran with my friend around Bella – just over 2 miles in about  18:30 then ran home on my own – 2 miles.  Did 4.11 miles in total in 35 mins.
Mile 1: 8:34 min mile (7.1mph)
Mile 2: 8:42 min mile (6.9mph)
Mile 3: 8:15 min mile (7.3mph) (plus 30 min rest)
Mile 4: 8:07 min mile (7.4mph)
BODY PUMP: 370 cals
RUN: 4.11M, 35 mins, 430 cals.
Walk to work: 65 cals
Total Cals: 865.
Tonight it’s a warm up run, weights Wk 3 set 2, then spin fit! Yipee!
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