Riley

Today I did a short cardio circuit, followed by spin. I’d planned to do the pure cardio circuit again; but then the gym got busy and I got offered a spin bike – so I took it up.

Cardio circuit x 2, for time:
500m run
300m row
150m glidex

Round one: 7:07.68
Round two: 6:02.68
Total Distance: Run: 1k, row: 600m, glidex: 250m
Total Time: 13:10.53

Spin: 25 min random assortment.

I think I was a bit short on the second glidex as I got offered the spin studio. Run started out faster. I think the first one was at 10.7kph and 1.5%; happy with that. Rowing, both went under 1:11 – but I doubt that I could have kept it up for 4 rounds. I also couldn’t remember if I did 4 or 5 rounds last time. I’m sure that it was 4.

I don’t think the spin hurt as much as the cardio circuit normally would – even though it was sweltering in there. I think it may have put me off doing spin for good. Bloody hell!

Aspects of Love

Feeling good this morning…although disappointed in myself again for getting to bed late – wtf is that? Why can’t I stop what I’m doing and go to bed?! Tonight will be different.

I worked out just now…absolutely shattered. Did a cardio circuit; pure cardio, but more than normal. 4 rounds for time:
500m run
300m row
150m glidex

Round 1: 07:25.54
Round 2: 08:24.00
Round 3: 12.18.00
Round 4: 08:27.00
Total Distance: 2k run, 1.2k row, 600m glidex
Total Time: 35:35.00

I can not even explain what happened in round 3 – I kind of wandered between exercises. Wandered really is the only word for it. I don’t know what I was doing – I was so slow! My throat was feeling really phleghmy; so I remember going back to the tready for a rinse; then the glidex fucked up and wouldn’t work, even with a key! That’s the one thing that I fucking hate about these shitty fucking machines – they won’t just fucking work; you have to screw around with getting on, putting key in, pushing quickstart, starting and increasing level in just the right order – or it won’t fucking start and you need to get off and try again! WTF?! Also the fucking treadmills and not stopping when you push stop. Just fucking stop for fucks sake.

Well…there’s my vent I guess. I was really motivated for round 4; and cleaned it up in 3 seconds longer than my round 2. But I guess round 2 probably was, in reality quicker as I didn’t have the wait as the treadmill sped up – worked that one out! I did row the 300m in 1:10 though, which was a spanker as my first (and what I would have thought to be fastest one) was in 1:11. I feel I am a lot stronger in my running now – I can easily clean up 500m at 10.5kph, even after I’ve already been working for over 25 mins. Although when I say easily, I’m obviously still pushing myself; but I don’t need to stop – and I always try to increase it to 11kph for the last 100m. Getting stronger. Overall I’m really happy with this morning’s effort – intensity was definately there, and I didn’t stop and only 3 rounds, when I thought I might
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Tonight I did a 300 workout after work. Was much harder throughout the session, I felt, than previous 300s that I’ve done. Definately did some harder exercises…will be interesting to compare the time! And workload of course.
300
Push ups
Walking Lunges (4s)
Jumping Pull Ups
DB Thrusters (5s)
FB Crunches
Air Squats
DB Man Makers
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee.
Total Time: 17:55.94.

Happy with the workout tonight. I pushed hard and did not quit! I was sweating buckets by the end of it; so obviously my work rate was high. The clean to shoulders really were hard! Everything killed me though…I was really pushing, resting just enough to get out two more. I need to try to reduce this to one. I also need to learn to clean to shoulder properly. The man makers were tough, but still don’t hit the back I don’t think. I think that I’ll need to increase the weight; but feel like I should be a lot more stable through my core before I even attempt that sorta malarky!

Time to compare.

Certifiable Woman

This morning was good. I really worked hard, and did everything that I had to do, although the order was a bit screwed cause the rower was taken for 2 of the rounds. I still added them in though.

5 rounds for time:
300m run
200m row
100m glidex
10 push ups
10 supine row
1st round: 06:06ish
4 rounds time: 26:45
5 rounds time: 35:19

Actual order: T, R, G, P, SR / T, G, P, SR / T, G, P, SR / T, R, G, R, P, SR / T, R, G, P, SR, R
There were some screw ups with the treadmill, so that definitely added time; however I really pushed hard, will be interesting to compare with last time. Each time push myself…half way through the second last run I thought ’shit, I’m not sure if I can do 5 rounds’ but I’m so glad that I did. I feel that my fitness is improving; but I’m heavier; and I’m still feeling pretty fat – more than usual, although I’m going to swap to a S shirt for work; from L, so, god, I don’t know…I feel I’m not getting anywhere, but at the same time, in some ways I know that I am. The shirt thing.

Forget safety. Live where you fear to live. Destroy your reputation. Be notorious.

Cardio Circuit

Workout completed! Today I was absolutely shattered at work. I had planned to get up and workout before work, but when the time came I got up (still asleep I believe), switched the alarm off and headed back to bed, not bothering to reset the alarm for work. As a result, I completely overslept, leaving myself only 5 mins to get ready and high-tail it out the door. Absolutely freezing, and wet outside – what do I expect, it is bloody Northern Ireland. Very busy at work today, but managed to get everything done, and then some!

Working out after work was the last thing I wanted to do. I was talking to GI Joe – just shut up and do it was the conclusion we came to, so it left me with no option. I’m too stubborn not to. Full of attitude! That’s the approach I need to take to this.

So, the workout – 300m run (9.5 – 10.5k), 200m row (40 – 50 sec, dampner at 8), 100m glidex (level 3 – 4), 15 air squats, 10 jump pull ups. 4 rounds for time.
Round 1: 05:52.83
Round 2: 06:11.18
Round 3: 06:38.05
Round 4: 06:26.13
Total Time: 25:10

00:36:07
453 Cal, 25% Fat
MHR: 200 bpm; 102%
AHR: 186 bpm; 86%
Zones: H: 22:42; M: 03:48; L: 09:13

Pretty happy with that really. Definately pushed 100% the whole way round – more impressive as I was feeling really tired and apprehensive before getting going. Maybe cause I knew it was going to hurt! Round one was probably a bit slower than it should have been as trouble with ipod placement (ended up in my bra…) and some issues with HRM (again, bloody HRM); so that definately slowed me down a little in the first round.

Very impressed with running the entire last 300 at 10.5 – well happy with that effort. I think I can do the jumping PUs faster than the push ups, mostly cause of the lack of strength and stability in my shoulder. I think though, volume wise, it was very similar to the last one that I did, and the fact that there was really only 46sec between the fastest and slowest rounds is good, I’m continuing to push myself hard, and continuing to strive to better my best. Especially highlighted in the last round when I didn’t break up the squats, and I even walked back to the treadmill, after the glidex, for my stopwatch to get the timing accurate. Wish my HRM had a timer on it!

I’m a little disappointed with my AHR for that session – last time I did a cardio circuit it was 91% – that was an amazing workout. But I still feel I pushed 100% that session. Perhaps just am a little down on recovery given this week so far – also hamstring soreness probably contributed! Maybe an indication of increased fitness, although I wouldn’t expect to see any dramatic gains this quickly. Happy days!
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Happy with my gains so far – I’m a little disappointed that I’m only 77.0 at the moment. I’ve really put in with the exercise, and have worked very hard at that. Intensity wise I’m pushing all the time. Mixing up my workouts to minimise overtraining and plateaus. 1.3kg in nearly 3 weeks isn’t a lot, but I have been doing weights a lot, and I think my fitness has improved, so that might be an explanation. The weekend in Sligo surely contributed…ate way too much, no exercise and definitely came back heavier. Since then I’ve lost 1.5kg in a week and a half – good progress when you look at it like that! Trying not to focus too much on the weight…control the factors I can control, contribute positively and focus on the process. If I can do this, the results will speak volumes about work done and application.

Time to firm up the diet though. Not enough fruit & vege really, carbs are ok, although perhaps I’ll start to have none on every 3rd day for a couple of weeks, then none on every other day. I’m probably not eating enough as well…Not that I’m feeling hungry all the time, just that I’m probably not fuelling my body appropriately! Tescos tonight – salads etc, can’t wait. I’m feeling hungry now! After Tescos I think a hot tub might be in order, although maybe not…can’t decide. I don’t want to go back down to work…I can’t be at work without someone wanting to talk to me, to ask me stuff, to talk shop.

My 4 core values – Intensity, Committment, Persistance & Dedication!

Cardio Circuit

Another day arrives. Another day that I can’t seem to summon the energy/motivation/drive to do what needs to be done. I’m pretty sure that it’s coming from lack of planning. I don’t know what I am going to do, and I think that’s derailing my motivation. I think cause every morning I have to get up, think about what I am going to do and then go and do it. I think it would be easier to get going if I knew exactly what I had to do.

I remember feeling somewhat like that at Middlemount. In that case, there, I would just turn to crossfit WODs. The facility was much more suited to Crossfit there, but that shouldn’t stop me. Next week I will have a plan in place, a plan that I stick to every day. A plan of rigorous, unforgiving training that drives me towards where I want to be. Planning can also overcome overtraining, something I need to avoid.

Today I’m thinking of 400m circuits. Run 400m, row 300m, glidex 200m, 20 walking lunges, 20 jump pull ups. 5 rounds for time. Think that should have me sorted out! It’s going to be tough!

Suck it up!
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Started my workout then realised what I’d let myself in for. ‘Oh shit, this is going to kill me’ was my immediate reaction! I scaled the workout down when I realised. Scaled down to 300m run, 200m row, 100m glidex, 20 walking lunges (6kg) & 10 jump pull ups – 4 rounds for time. 5 min hill walk – 5.6kph, 8%.

Round 1: 06:39.38
Round 2: 07:33.50
Round 3: 08:35.47
Round 4: 07:51.51

Stats
46:05
636 Cal, 20% Fat
MHR: 103%
AHR: 91%
Zones: H: 34:12; M: 04:42; L: 06:59

I had to break up the walking lunges (apart from round #4) and all jump pull ups. Glidex killed me and didn’t stand up straight enough, used arms as much as I could, but was so hard. Again I couldn’t even stand the thought of food at the moment…water is doing enough. Not that I’m struggling to keep it down, but I just feel as though it’s sitting heavy in my stomach. Sitting uncomfortably. Murdered myself!