Notes by Nectar

I began the week with Week 5 Day 1 of the 10k Runner app:

• Warmup x 5 min
• Run x 5 min
• Walk x 3 min
• Run x 6 min
• Walk x 3 min
• Run x 5 min
• Cool down x 5 min

I managed to do it but was really out of breath by the end of it!

I had a session with Pete on Monday morning. I started with a 10-minute warmup on the cross-trainer:

• 3 min x 6 km/h
• 3 min x 8 km/h
• 4 min x 9 km/h

After some stretches I did three sets of the first group of exercises:

• Leg extension x 12 (machine)
• Romanian deadlifts x 12 (20-lb weights)

I had some water and did an abs set:

• Mountain climbers x 30 s
• T leg raise x 20 (alternating 10 on each side)
• Elbow plank to straight-arm plank x 30 s
• Bicycle crunch x 20 (alternating 10 on each side)

After some more water, I did the following set of exercises three times:

• Hamstring curl x 12 (machine)
• Goblet squats x 12 (20-lb weight)

I did the same abs set as before and then did the last set of lower body exercises:

• Glute bridges x 20
• Side leg raises x 10 on each side
• Kickbacks x 10 on each side
• Rest and repeat

I did some stretches and went home. I even felt fine the next day.

I went back to the gym on Tuesday but just walked for 3 km (28:16).

I had another session with Pete on Wednesday. I began with a 1 km walk/run on the treadmill (8.36). I did some stretches and we began with the first set of exercises:

• Kettlebell swings x 30 s
• Rest x 30 s
• Kettlebell swings x 30 s
• Rest x 30 s
• Jumping jacks x 30 s
• Rest x 30 s
• Burpees x 30 s

Rest x 30 s

After some water, I did the following circuit:

• Cross-trainer x 100 m
• Hanging knee raises x 10
• Combined kettlebell bicep curl/shoulder press x 10
• Repeat as many times as possible in 6 minutes

After some water, I did the next set of exercises:

• Farmer walk x 4 lengths of the gym (25-lb weights)
• Plank twist x 20 (alternating 10 on each side)
• Upright row x 10 (machine)
• Repeat as many times as possible in 6 minutes

I had some more water and then did three sets of the following exercises, no breaks:

• Back extensions x 10
• Double crunch x 10
• Spiderman plank x 20 (alternating 10 on each side)

And I was done. I was tired but didn’t ache at all the next day…

And I didn’t work out again in the week or over the weekend.

Total distance covered this week? 6.04 km.

Low point of the week? I still don’t feel very motivated. And I can’t even remember the last time I went to a yoga class.

High point of the week? Was there one??

Weight loss? Gosh, this is depressing.

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