Wk18 summary & Wk19 plan

Last week I increased the Strength workouts a bit but still had two rest days, however Wednesday I probably over did it a bit!

It, along with giving blood on Thursday, led to me being pretty knackered by the weekend. By Sunday night all I wanted was my bed! I got a good 11 hour sleep anyway. Plenty of recovery for me! 🙂

Here’s what I did last week:

Monday:
AM: 1 hr Legs, Back, Kettlebell wi Gill.
Cardio warm up:
5 mins bike
Weights: 12 reps / 30 secs of each exercise
3 Legs Triple Supersets: 2 weights exercises, 1 plyometric exercise
1 Back Triple Superset: 2 weights exercises, 1 plyometric exercise
Circuit: 30 secs work: 6 secs rest
Kettlebell/Abs, 6 exercises, repeated 3 times.
Ave HR: 120, Max HR: 145, Garmin Training Effect: 1.9, Calories: 328

PM:
30 mins Bie: 12km:
3 mins warm up,
(3 mins @80rpm, 2 mins @90rpm, 1 min @100rpm ) x 4
3 mins cool down.
Ave HR: 129, Max HR: 152, Garmin Training Effect: 1.9, Calories: 223

45 mins Circuit Class: Bella FTZ Room
3 circuits, 8 exercises, 30 secs work: 30 secs rest
Ave HR: 126, Max HR: 165, Garmin Training Effect: 2.3, Calories: 279

Tuesday:
Rest
Walk: 3.5 miles, 210 calories

Wednesday:
AM:
1 hr Chest, Shoulders, Arms & Plyoboxfit
Cardio warm up:
5 mins bike
Weights: 12 reps / 30 secs of each exercise
2 Chest / Shoulders Triple Supersets: 2 weights exercises, 1 plyometric exercise
1 Arms Triple Superset: 2 weights exercises, 1 plyometric exercise
Circuit: 30 secs work: 6 secs rest
Plyometrics / Boxfit, 6 plyometric exercises with Boxing between each exercise, repeated twice.
Ave HR: 128, Max HR: 168, Garmin Training Effect: 2.7, Calories: 389

Yoga: 1 hour

PM:
5M run around Bella Park: 44:48.
Ave HR: 138, Max HR: 159, Garmin Training Effect: 3.0, Calories: 344

42 mins Circuit Class: Bella FTZ Room
8 exercises, 1x (30 secs work: 30 secs rest), 1 x 60 secs work:15 secs rest, 1 x 45 secs work:15 secs plyometrics
Ave HR: 124, Max HR: 162, Garmin Training Effect: 2.4, Calories: 261

Thursday:
AM:
5M run: Summer Series wi Gill: 45:58.
Ave HR: 132, Max HR: 157, Garmin Training Effect: 2.6, Calories: 372

PM:
Gave my 19th pint of blood. 🙂

Friday:
Rest
W
alk: 1.2 miles, 100 calories

Saturday:
60 mins Crazy Circuits

Sunday:
Rest
Swimming Teaching Week 4 (4 hours)

This week will start with a nice wee rest day: bank holiday Monday, then:

Tues: 10M run (testing pacing out)
Wed: Legs, Back, Plyo
Thu: 5M run
Fri: Chest, Shoulders, Arms, Abs
Sat: Rest or circuits
Sun: Pacing at the women’s 10k  (and swimming teaching)

I’m actually tempted to go for a wee run in the rain today. We’ll see!

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