Wk26 – Run then Circuits with Gill

Thursday morning I was up early again to meet Gill at Bella for some circuits again.  Last week she said she had really bad back pain after the last session we did, so I was keen to maybe lift lower weights and make sure her form was right so she wasn’t injuring herself.

To warm up we both did 11 minutes on the treadmill.  I was nice and comfortable at 7.1mph and my heart rate showed this, not rising about 135 (72%). No pain in my knee again, thankfully.

Run: 11 minutes, 1.24 miles, 7.1 mph, Calories: 125.

After that we took 3kg dumbells and I had an 8kg medicine ball and got Gill a 4kg ball.

I’d mixed the workout about a bit so we had a variation of cardio and resistance work and it seemed to work really well.  PUshing yourself to do resistance work after you’d already pushed yourself cardio wise.

This is what we did:

10 exercises, 4 repetitions, 30:15 work:rest ratio.

JUMPING JACKS
PRESS UPS
SPRINTS
ALTERNATE FRONT SWING (3KG)
MOUNTAIN CLIMBERS
SHOULDER PRESS (3KG)
BENT OVER ROW (8KG)
SQUAT JUMPS
TRICEP PULL OVER (3KG)
SLEDGE HAMMER (8KG)

After doing similar circuits workouts int he last 2 weeks, I can definately feel myself getting stronger and able to go for longer. 

You may laugh at the 3kg weights, but we are doing any resistance work for 30 seconds and form is more important than the size of the weight we use.  I found that when I was trying to lift the 5 and 6kg weights earlier in the week my form was rubbish and I was stopping.  At least with 3kg weights I’m keeping consistent and completing the workout well.

It was a good workout and Gill seemed to like it.

Circuits: 30 minutes.
Ave HR: 127 (67%), Max HR: 159 (84%), Calories: 330

Thursday night the plan is to do some more cardio – up to an hour (bike and possibly run)… then do the IT band rehab workout.

This entry was posted in Circuits, injury, Intervals, Run and tagged , , , , , , , , . Bookmark the permalink.

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