Last Night Made it to speed training -

I can't say there was much speed about the way i was running though!
2.2 km warm up followed by the following intervals -1600m, 1200m, 800m and 400m.
The others were timing their breaks but i didn't have my watch and felt I wasn't running fast enough to justify much of a break so i generally left at the same time as whoever i saw finish just a bit ahead of me.

Walked about 2 kms to the bus stop to warm down. Overall felt good and the group was a friendly bunch. Told one of them i'd pay him $5 if I didn't show up next week. He looked a bit confused until i told him i needed to blackmail myself.

Wednesday Morning

Cycled to the gym. Planned weights with some cardio between to help kick up my heart rate.

15 mins on the rower - 5 mins easy - last ten with 30 secs hard alternating with 30 secs easy.
One set of shoulder press and seated row (underhand grip to relax my shoulders)
2 mins on treadmill at around 12 km/hr but foot didn't appreaciate it.

Then did the following with 2 mins on the rower between each set (1 set - 2 exercises):
  • counterweight lat pull down and tricep dip X 3
  • shoulder press and seated row
  • shoulder press, Bicep curls X2
  • Shoulder press, bicep curls and seated row (got a bit confused there as other people hop on and off the machines bw my sets and i couldn't remember where i was up to but it's all good!)
After the last set above i did the following without cardio between as i was running short on time:
  • hamstring curls & leg extensions X 3 sets
  • hip raises on mat with extra weight on my abdomen for resistance & squats on 2 medicine balls X 3 sets
Medicine balls were a little awkward. Had none very similar in size so one leg was bent noticabley more than the other. One was more 'squishy' than the other too. Did first two sets of 20 with those balls with them the opposite way round for the second set. Found that the 'squishy' ball was too soft and it made the exercise easier than it's meant to be by absorbing all my wobble!

Then swapped the squishy one for a harder one and did 15 reps with the balls each way for one longer set.

Finished with fit ball hamstring stretches, psoas stretches and band chest stretch. Found my right side is a little tighter than my left.

Didn't get abs in this morning but will hopefully cover them tonight - am going to a kickboxing gym - my first ever kickboxing coach has a gym I need to visit.