Wk27 – Run, Insanity Day 2, Bike

Wednesday, in the morning I was meant to do my 45 minute cycle before work but I decided I’d rather have a lie in instead! And it was good! Zzzzzzzzzzz. 😉

RUN
After work I went to Bellahouston and hopped on the treadmill. I’d planned 20 minutes at a comfortable, strong and safe pace.

I started running at 7.4mph for 10 minutes, then increased it to 7.8mph for the next 5 minutes. I felt strong and confident and was enjoying it. I didn’t feel any weakness or niggle in my knee. Good stuff!

I decided I’d run for 5k or about 25 minutes. I increased the speed to 8.1mph for mins 15-20, then from 20-22:30 mins at 8.7mph and the last 2:30 mins at 9.3mph. 3.2 miles (5.15k) in 25 minutes. 😀

A great comfortable run where I challenged myself and stayed strong throughout. Pushed my heart rate up high too.

Run: 3.2M, 25 mins, Pace: 7:48, Calories: 310
Ave HR: 146 (78%), Max HR: 175 (93%)

INSANITY
Insanity Day 2: Plyometric Cardio

After the run I went and set up my Insanity Day 2 DVD workout: Plyometric Cardio.

40 minutes of warming up, stretching, Plyometrics circuits, cool down. It was a good, hard and challenging workout.

The warm up was about 10 minutes long, about 3 or 4 repeats of a set of exercises with the speed of each set increasing as time went on.

The stretching seemed a bit boring, but I was glad of it. Then the Plyometrics circuits was a mixture of some more exercises: Basketball jump shots, Press ups, Mountain Climbers, jump ups, Ski Jumps, Leg tucks. It was again repeated 3-4 times and it got harder and harder each time (although I was getting to grips with it).

After about 37 minutes I was glad it was cool down time. I’d worked hard and finished with the stretches and cool down.

Insanity Day 2: Plyometric Cardio Circuits
Ave HR: 138 (73%), Max HR: 167 (88%), Calories: 450.

BIKE
After the Insanity workout I really wished I’d done the 45 minutes of bike work in the morning!!

I got on the bike anyway and did the following:

Speed Accelerations: Level 8-7
Warm up: 5 mins @+85rpm level 8
9 x 30 secs @+105rpm, 2 mins @+85rpm level 8
4 x 30 secs @+105rpm, 2 mins @+85rpm level 7
1 x 3 mins @+105 mins level 7
Cool down: 5 mins @+80rpm level 7

Let me tell you, I was sweating like I don’t know what. (like a man in fact!! :-o) And to make matters worse I’d finished my drink before I went on the bike – so I was thirsty for water! Arg

I powered on anyway and even managed to extend the last acceleration to 3 minutes instead of 30 seconds to give it my all at the end!

Bike: 11.3M, 47 minutes, Calories: 555
Ave HR: 146 (77%), Max HR: 165 (87%)

I drank a new chocolate lucozade protein drink afterwards (verdict: ok, but for goodness shakes taste better) and then dinner of meatballs, pasta and sauce. 🙂 A good end to a good day 😀

Oh and one of the lifeguards gave me a ‘back handed compliment’ when I was just finishing off my bike workout, all sweaty and worn out.

He said: you should get tshirts that fit you now that you’ve lost all that weight. (my Tshirt was a little baggy, my pink running top). I said he just wanted to see me in tight tops. Lol. 🙂

This entry was posted in Bike, Insanity Workout, Run. Bookmark the permalink.

1 Response to Wk27 – Run, Insanity Day 2, Bike

  1. Pingback: Lorn Pearson's Training…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s