25 Nov 2012 – hello

after the excitement of a night out Friday, I got an early night last night, which translated to an early-ish start to Sunday. had a decent gym session, plenty of sweat and a good dose of hard work on the treadmill and rowing machine.

first treadmill stint was done at 10km/h – but a combination of that effort plus the rowing machine led to much slower times in subsequent 2km treadmill stints.

did my best to break the 30s barrier for 200m – didn’t manage that, but I did record a personal best of 31s.

Summary

Time got up (today): 04:55

Mood (1 to 5):

Morning 5

Lunch 5

Night 5

journal

04:55 – 1 small “mini toast” snack, glass water

05:10 – gym (see below)

08:30 – cheese & mushroom omelette, toast, orange juice

10:00 – bowl of sultana bran and sliced banana

12:00 – 1km walk to cafe for lunch – salt & pepper squid salad, banana smoothie

13:00 – 1km walk back home

18:00 – pizza, garlic bread

20:45 – glass water, bed

gym

5 mins bike warm-up

1000m row – 3:56

5km bike – 11:48

2km treadmill – 12:06

800m row – 3:03

5km bike – 12:54

2km treadmill – 15:42

600m row – 2:11

5km bike – 12:58

2km treadmill – 15:43

400m row – 1:18

5km bike – 12:31

2km treadmill – 16:11

200m row – 0:31

20 x crunches. plank hold – 1:00

20 x ab twists. plank hold – 0:38

20 x bicycle legs. plank hold – 0:27

stretch