Notes by Nectar

After two really bad weeks at the gym, I really struggled to get back into my routine.

I went to the gym on Sunday and decided to start slowly – so I went back to Week 6 Day 1 of the 10k Runner app:

• Warm up x 5 min
• Run x 10 min
• Walk x 5 min
• Run x 10 min
• Cool down x 5 min

I struggled. After not running for days, I found it hard. I walked for 1 minute at 10:00 (after 5 minutes of running), and again at 25 minutes (after 5 minutes of the second run), and once I hit 3 km I walked until I got to 30 minutes. I was supposed to do a cool down after that, but pressed the red ‘Stop’ button by mistake!

I had a session with Pete on Monday morning. I began with a warmup on the treadmill:

• Walk x 1 min
• Run x 400 m
• Walk x 1 min
• Run x 400 m

I usually end up running until I hit 1 km and managed to do that in 8:42. I did some stretches and Pete told me I’d be lifting weights, doing three sets of each exercise with an ‘active rest’ in between each set (this usually means no rest whatsoever). The first exercises were:

• Sumo squats x 12 (25-lb weight)
• Abdominal toe touches x 20
• Rest x 20 s

I did that three times, had a quick water break and moved on to the next exercises:

• Chest press x 12
• Knee in/out x 20
• Rest x 20 s

After three sets of that and some water, I did the next pair of exercises:

• Single dumbbell row x 12 on each side (15-lb weight)
• Sidebend crunches x 20 (alternating 10 on each side)
• Rest x 20 s

After some more water, I did the last two exercises:

• Hamstring curl x 12
• Front raise and lateral raise x 6 (3 kg weights)
• Rest x 20 s

And that was it. I thought there would be more, but it wasn’t too bad. I did some stretches and went home. I also wasn’t in as much pain the following day as I thought I’d be.

I woke up on Tuesday and wasn’t in the mood to do anything. But I forced myself to get to the gym and did Week 6 Day 2 of the 10k Runner app:

• Warm up x 5 min
• Run x 10 min
• Walk x 3 min
• Run x 10 min
• Cool down x 5 min

Ugh, I just couldn’t be bothered. Again, after 5 minutes of running I walked for 1 minute. And after 5 minutes of the second run I walked for 1 minute. And when I started again, I ran until I got to 3 km and then walked the rest of the time. Why am I so unmotivated??

I had another session with Pete on Wednesday morning. I started with a treadmill warmup:

• Walking x 1 min
• Running x 400 m
• Walking x 1 min
• Running x 400 m (to 1 km)

I managed it in 8.38. I did some stretches and Pete told me it was going to be a sweaty session. I began with 4 minutes on the cross-trainer (alternating 20 seconds sprint, 10 seconds easy).

After some water, I did the first Tabata set:

• Split squats x 20 s
• Rest x 10 s
• Combined side raise/front raise (5-lb weights)
• Rest x 10 s
• High knees x 20 s
• Rest x 10 s
• Alternating reverse lunges x 20 s
• Rest x 10 s
• Repeat

After some water, I did an abs circuit:

• Mountain climbers x 30 s
• Rest x 30 s
• Flutter kicks x 30 s
• Rest x 30 s
• Plank side raise x 30 s
• Rest x 30 s
• Bicycle crunch x 30 s
• Rest

I then went back to the treadmill for 4 minutes, alternating walking at 5.5 km/h and running at 8.5 km/h for 30 s.

Then came another circuit:

• Combined squat/side kick x 20 s
• Rest x 10 s
• Tricep dips x 20 s
• Rest x 10 s
• Butt kickers x 20 s
• Rest x 10 s
• Tricep kickbacks x 20 s
• Rest x 10 s

That was followed by another abs circuit, which Pete said was the last thing I’d be doing:

• Groiners x 30 s
• Rest x 30 s
• Double crunch x 30 s
• Rest x 30 s
• Macarena plank x 30 s
• Rest x 30 s
• Situp clap x 30 s
• Rest

Just as I finished the situp claps, Pete decided I’d do another 4 minutes on the cross-trainer (alternating 20 s spring, 10 s easy). He was right about one thing – it was a very sweaty session! I did some stretches after that and went home.

I felt fine the next morning and went to a Hatha Flow class at Eco Yoga Sanctuary. I thought I’d work out at least once over the weekend but was just too tired.

Total distance covered this week?

Low point of the week? I still don’t feel very motivated.

High point of the week? Managing five workouts, even though I didn’t feel like it.

Weight loss? Ugh. None. And when will I hit my goal weight of 65 kg? According to the Libra weight-tracking app that answer is still ‘NA’.

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