Wk9 – Circuits

Wednesday morning and my legs were well and truly shot.  After a few weeks of rest imposed by a cold…

Saturday was:
13 mile walk.
Sunday was:
Rest and teach swimming.
Monday was:
AM: An hour of Leg Weights
PM: Easy 5k run on treadmill, Bodypump
Tuesday was:
AM: Rest
PM: Spinfit, 45 mins then 7 mile progressive run.

My legs were sore already on Tuesday, now they’re still sore.  🙂  I’ll stop moaning though, and let you know what training I did this morning. 😉  That’s what happens when you do no training for 2 weeks then beast it for a few days.  Soon they’ll be like blocks of steel and able to handle anything. lol  😉

I met Gill at Bella at 6:30 am and did the following:

Circuits:  30 secs work: 5 secs rest. 
Warm up: 3 x 7 exercises

  • Sprints
  • Power Squats
  • Log Jumps
  • 123
  • Kigh Knees
  • Butt Kicks
  • Mummy Kicks

Set 1: 3 x 8 exercises

  • Sprints
  • Power Squats
  • Suicide Drills
  • Ski Down
  • Belt Kicks
  • Attacks
  • Tricep V Push Ups
  • Mountain Climbers

(By this point my legs were maybe easing off a little)… 😉
Set 2: 3 x 8 exercises

  • Sprints
  • Jumping Jacks
  • Hurdle Jumps
  • Level 1 Drills
  • Football Wide Stance
  • Dynamic Lunges
  • Hook & Jump Rope
  • Moving Push Ups

Final Set: 5 repeats of:
20 Beat Your Boots
8 Push Ups

When we went out at 7:30 it was light too!!  Woohoo, a sure sign that Spring is on the way!!

Circuits: 48 minutes, Calories: 381
Ave HR: 136 (71%), Max HR: 158 (83%), Garmin Training Effect: 2.6

I’m going for an 8 mile run tonight including 6 reps of 1km hills in the West End. 🙂  I’m looking forward to it.

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