Every Cloud Has A Silver Lining

Early morning training should be made illegal. Any politician who gets a law passed that says no training before noon will get my vote!

I couldn't run, my lungs and legs hadn't felt like they had recovered enough from Wednesday night and refused to work. That said I managed

2m at 14km/h

2m at 10km/h
45s at 6km/h
1m at 11km/h
45s at 6km/h
1m15s at 12km/h
1m at 6km/h
1m at 13km/h

followed by 15m at level 12/15 - 2m forwards, 2m backwards, 2m forwards, 2m backwards, 2m forwards, 2m backwards, 2m forwards, 1m backwards.

Result
Duration 30m
Max heart rate 159 (90%)
Avg heart rate 138 (78%)
Calories expended 271
Fat burn 40%

Straight on to the weights and I tried to get as much done as possible but I was on a strict time limit (car park charges payable from 8am!)

40 bicep curls on 22.5Kg

40 standing rows on 22.5Kg

45 tricep pulldowns on 22.5Kg

3x15 reps at 50Kg on the thigh abductor

3x15 reps at 50Kg on the hip abductor

134 advanced sit-ups

15 back curls

No leg press - I had less than two minutes to get down 4 flights of stairs and out to the car park.

Result
Duration 33m
Max heart rate 157 (89%)
Avg heart rate 123 (69%)
Calories expended 237
Fat burn 50%

Total Results
Duration 1h03m
Max heart rate 159 (90%)
Avg heart rate 130 (81%)
Calories expended 508
Fat burn 45%

So the silver lining comes in the form of a higher burn on the fat which I suppose makes up for almost passing out through lack of oxygen!