Wk3 – 5k speedwork then Bodypump: it all nearly killed me

Ok. So, can you tell me – why did I think, doing a 5k speed session (with my heart rate averaging 85% for just under 25 mins, maxing at 96%) BEFORE Bodypump, was a good idea?? 😉

We got to Drumoyne sharp at 5:10pm. The Bodypump class starts at 6pm, so we had around 30 minutes including set up time to do some training before it.

I hopped on the treadmills decided I’d do 3.1 miles, 0.5 miles fast, with 0.5 miles recovery:

0.5 miles @ 8.5 mph (7:03 min miles)
0.5 miles @ 6.5 – 7.1mph (8:30 – 9 min miles)
0.5 miles @ 8.6 mph (6:59 min miles)
0.5 miles @ 6.5 – 7.1mph (8:30 – 9 min miles)
0.5 miles @ 8.7 mph (6:54 min miles)
0.6 miles @ 6.5 – 7.1mph (8:30 – 9 min miles)

I was really pushing it on the last fast half mile, but managed to hang on for it. Hard going.

I had about 20 minutes of set up / recovery time before the start of Bodypump. I was well and truly gubbed. Lol. Not a good idea before an hour of strength work! Oops. Next time I’ll do an easy run before it!

I decided I’d lie on the step to try and get the best recovery : lying flat. No effort what so ever. 😉 My heart rate was sticking at around 100 and I felt slightly sick. :-/

About 5 minutes before the class started, the nice instructor Sharon came over and asked if I was ok. I was clearly a deeper red than my deep red tshirt, and she noticed.

I’m not used to Bodypump instructors checking how you are – 😉 – ( the last instructor just used to only talk about herself!!)

Run: 3.1M: 0.5 mile interval speedwork, 24:30, Pace: 7:54 min miles, Calories: 250. Ave HR: 161 (85%), Max HR: 182 (96%), Garmin Training Effect: 3.8.

Bodypump was good but I was careful to take it easy-ish and not overdo it. Especially as I’ve been limiting my carbs!

Here’s the weights I did:

Squat: 7.5kg
Chest: 5kg (ow ow ow)
Back: 5kg (could have been 6kg)
Triceps: 3.5kg, 5kg
Biceps: 3.5kg (ow ow ow ow)
Lunges: 5kg (could have been 7.5kg)
Shoulders: 5kg (ow ow ow ow ow lol)
Abs

Remind me NOT to do any kind of speed work before Bodypump again eh?? 😉

Here are some more HR graphs. 😀

HR Recovery between run and Bodypump: down to 86 (45%)

Bodypump: 1 hour, Calories: 300.
Ave HR: 106 (56%), Max HR: 136 (72%), Garmin Training Effect: 1.4.

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