I had another good week at the gym.
Trevor cancelled our Sunday morning session and my first thought was: ‘Ah, I can just stay in bed.’ And then I thought I should get up and go on my own and try and improve on the 3 km time from the week before. I had the gym to myself. I did a 5-minute warmup on the bike and then did 3 km on the treadmill. I managed it in 26:11. I alternated walking and running – I started at 5.5 km and would jog at 7.5 km and then decided to switch to 6 km and 8 km. I’m aiming to get to 25 minutes and then will try and go for 5 km after that. So, in just two weeks I’ve taken almost 2 minutes off my 3 km time. It feels good! After that, I did two sets of lower body exercises and went home.
I went back to the gym on Monday and decided I was going to walk. My knees were a bit sore and I thought walking would be better than running. I started at 6 km/h and then increased the speed every 5 minutes by 0.1 km/h until I got to 6.5 km/h. That took me to 30 minutes but I decided to carry on and do 5 km in total. I ended up finishing in 47:45.
On Tuesday morning my cousin texted me to say she had a bad cough and couldn’t make it to yoga – so we cancelled our class. I went to the gym anyway, wondering if I could improve on my 3 km time. I did a 5-minute warmup on the bike and then began on the treadmill. I managed 3 km in 25:48 – another improvement! I alternated walking and running each minute – my minimum speed was 5.5 km/h and my maximum speed was 8.5 km/h (but I only did that a couple of times – I stuck to 8 km/h most of the time). I did two sets of lower body exercises after that and some stretching and I was done.
I had a session with Trevor on Wednesday morning. I did a 5-minute warmup on the bike and then we did 20 minutes of boxing. Each round consisted of 30 seconds of boxing (various combinations of jabs, hooks and uppercuts) and 30 seconds of a bodyweight exercise (squats, stepping on/off the treadmill, mountain climbers, alternating lunges, and so on). Halfway through I had 1 minute of rest. After the 20 minutes of boxing, we moved on to an abs workout. Trevor is starting an abs challenge on Instagram (@Trevor_Flowers_Fitness) from 1st April – and I got a preview of what was in store for the month. I did the following circuit:
- Mountain climbers x 40 s
- Rest x 20 s
- Side plank x 40 s (changing sides halfway through)
- Rest x 20 s
- Abdominal in and out x 40 s
- Rest x 20 s
- Abdominal toe touches x 40 s
- Rest x 1 min 20 s
I did that circuit four times. It was exhausting. After that I did 5 minutes on the treadmill at an incline of 7% followed by some stretching and I was finished for the day.
I didn’t work out again in the week – but four days in a row is pretty good!
Low point of the week? My knees are still aching – both of them.
High point of the week? I worked out four times this week! I met up with some friends on Thursday night and one of them told me I’d lost weight since he’d last seen me almost three weeks before. We did end up having a lot of wine though…
Weight loss? Still up and down. Maybe I should just focus on how I feel!
Read more updates here.