Wk26 – 15 min run then 30 min tabata circuits

Monday night and I tried another wee run on the treadmill – and successful it was. I aim to keep the time I’m running at a minimum and to be honest, it’s quite nice not having the massive milage goals I had before. I was going to do 10 minutes on the treadmill, but as I did 13:30 last Monday, I thought I’d do 15 minutes today.

I didn’t feel any niggle or pain in my knee and breezed along at a very comfortable 8:34 minute miles. My heart rate was surprisingly low too… possible because it was in effect a warm up distance! Good news anyway. But I’m still going to keep the running miles low, only running for warm ups and the odd 15 – 20 minute run to boost my cardio workout (on the bike).

Run: 15 minutes, 1.74 miles, 7 mph, 8:34 min miles), 170 calories.
Ave HR: 130 (69%), Max HR: 138 (73%)

After the run, I got my iphone and some weights for my 30 minutes of tabata circuits. It’s a mixture of cardio (C) and resistance (R) work. I think it’s a bit off balance though so I think I’m going to mix it about a bit for next time. More cardio at the start to raise my heart rate.

Tonight I used 6kg weights, but found they were too heavy to perform many reps well, so I’ll reduce the weight the next time and concentrate on form and completing as many good repetitions as possible. Maybe even 3kg weights to make sure I’m doing the exercise well (and build up the weight as I go).

Tonight my friend and I did the workout together, and we went into the old creche upstairs in Bella which is never used. Good shout. Air conditioned, lots of room all to ourselves and a cage of mats. I’ll definitely be using that space in future!

Here’s what we did:

30 minutes: 10 exercises, 4 reps each, 30:15 work:rest ratio.

JUMPING JACKS C
SQUAT JUMPS C
PRESS UPS R
ALTERNATING FRONT SWING (6KG) R
SHOULDER PRESS (6KG) R
BENT OVER ROW (6KG) R
SPRINTS C
MOUNTAIN CLIMBERS C
TRICEP PULL OVER (6KG) R
SLEDGE HAMMER (6KG) R

Circuits: 30 minutes, 350 calories.

I think on Thursday morning I’ll try it in this order, get some cardio in first to see if I can raise my heart rate a bit at the start:

JUMPING JACKS C
PRESS UPS R
SPRINTS C
ALTERNATING FRONT SWING (3KG) R
MOUNTAIN CLIMBERS C
SHOULDER PRESS (3KG) R
BENT OVER ROW (5KG) R
SQUAT JUMPS C
TRICEP PULL OVER (3KG) R
SLEDGE HAMMER (5KG) R

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