28 oct 2012: les morts dansant

did the full sweaty, 3 hour (ish) Sunday workout today. loved it, and been knackered all day since!

really happy with the treadmill work – of the 4 lots of 2km, rounds 1 and 3 were all completed at 10km/h while rounds 2 and 4 were all walking (started out as jogging but i simply didn’t have the energy!)

nice 200m row effort too – 32 seconds.

Summary

Time got up (today): 04:45

Mood (1 to 5):

Morning 5

Lunch 4

Night 3 (really tired and knees aching)

journal

04:45 – a few dried blueberries, glass water

05:00 – gym session (see below)

08:15 – egg, bacon, mushrooms, toast, orange juice

10:00 – banana, yoghurt, sliced almonds, dried cranberries, cup of coffee

13:00 – 2 rolls with sliced meat and cheese

16:30 – cup of tea

18:00 – fish, chips & cup cake (yes, shockingly bad)

21:45 – milk, bed

gym session

5 mins bike warm-up

1km row – 3:42

5km spin bike  – 10:58

2km treadmill – 12:06

800m row – 3:00

5km spin bike  – 13:01

2km treadmill – 18:28

600m row – 2:12

5km spin bike  – 12:15

2km treadmill – 12:06

400m row – 1:22

5km spin bike  – 12:24

2km treadmill – 19:12

200m row – 32s

20 crunches, plank hold – 1:17

20 ab twists, plank hold – 1:00

20 bicycle legs (20 each leg), plank hold – 43s

stretching