The throat infection/cough shows no sign of shifting and with some enforced breaks in training coming up I had to get in the gym tonight and what a result!
First off I started on the treadmill running at 14km/h but the treadmill seemed to keep sticking and catching but I pushed on and ran for 3m at that speed. That represents double what I could manage about two weeks ago so I was very pleased. Now the downside, I forgot to set off the heart monitor so I lost the data from that run and my interval running. For that I did
2m at 10km/h
45s at 6km/h
1m 30s at 10km/h
45s at 6km/h
1m at 10km/h
45s at 6km/h
1m 30s at 10km/h
1m at 6km/h
45s at 10km/h
For all of the time my heart rate was being transmitted to the treadmill but not being recorded. For most of that time it rarely moved above 150 until the very end of the interval session.
Then I started the monitor and completed the following programme
15m at level 13/25 on cross trainer - this was varied with 3m forwards, 3m backwards, 3m forwards, 3m backwards, 1m forwards, 1m backwards, 30s forwards and finally 30s backwards
10m on bike at level 6/25
33 bicep curls on 22.5Kg
36 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
2x15 reps at 110Kg on the leg press
105 advanced sit-ups
16 back curls
Result
Duration 1h17m (same as last time but 1h30m if I include the missing 13m of running!)
Max heart rate 160 (90%)
Avg heart rate 136 (77%)
Calories expended 618 (even without the missing 13m running!!!)
Fat burn 40%
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