The final few

I went to the gym on Sunday and began with one set of the abs exercises Pete suggested I do with my workouts:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (20-lb weight)
  • Abdominal toe touches x 20

I just didn’t feel like running that day. I decided I was going to walk for 30 minutes on the treadmill and then do the next two sets of the abs exercises.

I had a session with Pete on Monday morning. I started with a 1 km walk/run on the treadmill and some stretches. Pete told me I’d be doing some heavy lifting during the session. He also said that I’d be swapping the order of the exercises so that I work the small muscle first and then the bigger muscle. I did three sets of each group of exercises with a 1 minute rest between each set. The first group of exercises was:

  • Leg extensions x 12 (machine)
  • Romanian deadlifts x 12 (20-lb weights)
  • Repeat two more times

The second group of exercises consisted of:

Pete had also kept the 3-kg weights handy in case the 10-lb weights were too much for me, but I managed to do all three sets with the 10-lb weights.

The next group of exercises was:

  • Hamstring curl x 12
  • Goblet squats x 12 (25-lb weight)

When Pete handed me the 25-lb weight to hold in front of my chest, I almost fell over. It was bloody heavy and I really struggled with that exercise – in all three sets.

The last group of exercises consisted of:

  • Bicep curls x 12 (machine)
  • Chest press x 12 (machine)

I did some stretches after that and staggered home.

I was sore everywhere on Tuesday. And I decided to skip the gym.

I had another session with Pete on Wednesday and I did a lot in that one hour! I began with a 3-minute warmup on the cross-trainer and some stretches while Pete told me what I’d be doing and that I’d have to limit my breaks between each group of exercises to 1 minute.

The first exercise was 4 minutes on the cross-trainer, alternating 20 seconds of sprinting with 10 seconds of an easier pace. I then had a 1-minute break and began an abs circuit:

  • Crunches with low arms x 10
  • Crunches with raised arms x 10
  • Reverse crunches x 10
  • Crunches with arms overhead x 10

I did another 4 minutes on the cross-trainer as before. This was followed by another group of abs exercises. I had to use the resistance tube around my knees for this:

  • Plank combined with in/out x 10 (5 on each side)
  • Knee ins x 20
  • Glute bridges combined with in/out x 20
  • Toe touches x 20

For the first exercise, I was in a straight-arm plank position on a bench and I had to move my right leg out to the side and back and then repeat with my left leg, alternating five times on each side. For the glute bridges, I did a regular pelvic raise, opened and closed my knees and then lowered down, repeating 20 times.

The next Tabata set was using the ladder and the resistance tube, still around my knees:

  • Stepping in/out x 20 s
  • Rest x 10 s
  • Stepping side to side x 20 s
  • Rest x 10 s
  • Jumping in/out x 20 s
  • Rest x 10 s
  • Monster walk x 20 s
  • Rest x 10 s
  • Repeat

I took the resistance bands off and did the same crunch set as before.

The next Tabata circuit was the dreaded treadmill push:

  • Treadmill push x 20 s
  • Walk around x 40 s
  • Repeat for 4 minutes

After a 1-minute break and some water, I did another abs circuit:

  • Mountain climbers x 30 s
  • Rest x 30 s
  • Russian twists x 30 s (10-lb weight)
  • Rest x 30 s
  • Double crunch x 30 s
  • Rest x 30 s
  • Bicycle crunch x 30 s
  • Rest

And finally there was 8 minutes on the treadmill:

  • Run x 20 s (8 km/h)
  • Walk x 40 s (6 km/h)
  • Repeat for 8 minutes

I did some stretches after that and went home.

I didn’t work out again in the week though.

Total distance covered this week? 3 km only. And that was walking.

Low point of the week? I wasn’t very motivated this week, no idea why.

High point of the week? Hmm… I can’t think of anything!

Weight loss? None, I seem to be consistently fat.

2016-06-26 03.48.02

Read more updates here.

Your week ahead (26 June – 2 July 2016)

Have a great week 🙂

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Aries

Knight of Wands – being creative – taking a novel approach, finding a new area of self-expression; being enthusiastic – getting excited, being passionate; being confident – stretching your envelope, moving beyond doubts; being courageous – taking assertive action, overcoming a fear

Taurus

9 of Cups – having your wish fulfilled – obtaining your goal, having your dream come true; feeling satisfied – feeling pleased as punch, indulging in a little smugness; enjoying sensual pleasure – relaxing, making love, appreciating the arts

Gemini

8 of Cups – seeking deeper meaning – leaving the rat race, finding out the facts, concentrating on what is important; moving on – abandoning a hopeless situation, starting on a trip of unknown length, finishing up and walking away; growing weary – dragging through the day, lacking energy, getting weighed down by worries

Cancer

Strength – showing strength – having stamina, being a rock; being patient – refusing to get angry, taking time, maintaining composure; being compassionate – understanding what others are feeling, giving others lots of space, being kind; achieving soft control – guiding indirectly, being able to influence, demonstrating the strength of love

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Leo

5 of Coins – experiencing hard times – running into material troubles, feeling insecure, struggling to make ends meet; suffering ill health – feeling run down and tired, abusing your body, refusing to take care of yourself; being rejected – having the door slammed in your face, being ostracised, standing alone

Virgo

Page of Coins – having an effect – making plans real, using your body, acting on your dreams; being practical – taking a realistic approach, using common sense, finding a solution that works; being prosperous – increasing your means, enriching yourself, becoming secure; being trusting/trustworthy – having faith in others, keeping your word, establishing credibility

Libra

The Hanged Man – letting go – accepting what is, ending the struggle, giving up control; reversing – turning the world around, seeing from a new angle, overturning old priorities; suspending action – giving up urgency, living in the moment, pausing to reflect; sacrificing – putting self-interest aside, putting others first, giving up for a higher cause

Scorpio

6 of Cups – experiencing good will – doing a good turn for another, receiving a gift, feeling blessed; enjoying innocence – being acquitted, having a clear conscience, feeling simple contentment; focusing on childhood – feeling carefree, being taken care of, indulging in play

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Sagittarius

Queen of Swords – being honest – facing the truth, even if it’s unpleasant, playing by the rules, avoiding lies and deception; being astute – sizing up a situation quickly, being quick on the uptake; being forthright – getting to the heart of the matter, being candid when necessary; being witty – never taking anything too seriously; being experienced – having seen and done it all, having realistic expectations

Capricorn

7 of Coins – assessing – evaluating the status, making sure you’re on course, finding out where you stand; reaping a reward – receiving payoffs, reaching a milestone, finally seeing some results; considering a direction change – pondering alternatives, thinking about change, standing at a crossroads

Aquarius

The Star – regaining hope – having faith in the future, thinking positively; being inspired – realising an inner strength, regaining motivation; being generous – wanting to give or share, offering with no reservations; feeling serene – experiencing peace of mind, being tranquil amid trouble

Pisces

3 of Cups – feeling exuberant – bursting with energy, being in the flow, dancing and singing; enjoying friendship – getting together with people you like, sharing, finding companions; valuing community – taking part in a support group, working together, discovering a common goal

For your monthly readings, click here.

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For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

The final few

After my weekend yoga retreat, I woke up on Sunday feeling absolutely exhausted so I decided to take the day off. After all, I’d done ten workouts the week before!

I had a session with Pete on Monday. I began with a 10-minute warmup on the cross-trainer at a steady pace followed by some stretches. He told me that we’d be doing weights in the session. I did three sets of the following groups of exercises:

  • Chest press x 12
  • Bicep curls x 12
  • Combined knee-up/twist x 10 on each side

The second group of exercises was:

  • Romanian deadlifts x 12 (20-lb weights)
  • Leg extensions x 12
  • Elbow to knee crunches x 10 on each side

The third set of exercises was:

  • Seated low row x 12
  • Shoulder press x 12 (10-lb weights)
  • Situps x 10

And the fourth set consisted of:

  • Goblet squats x 12 (20-lb weight)
  • Hamstring curls x 12
  • Plank raises x 10

The plank raise simply meant me lying on the floor and then lifting myself into a plank position. I did some stretches after that and was done.

I ached the following morning – my shoulders, my hamstrings, my thighs. I went to the gym and tried to run but I was tired so I walked for 20 minutes. I also did three sets of the abs exercises (hanging knee raises, side bends and abdominal toe touches).

I had another session with Pete on Wednesday – he’d warned me that it was going to be interval training so I was (not) prepared for it. We got to the gym and my warmup was a 1 km walk/run on the treadmill – but when I started the treadmill it started making a really weird noise. We weren’t sure what the noise was but we thought it would be best to use a different treadmill. So I moved over and began on that – but I found it much harder than the other treadmill. Or perhaps I was just tired – I feel like I’m tired a lot these days! After the 1 km, I did some stretches  and began with 4 minutes on the treadmill, alternating 30 seconds at an easy pace with 30 seconds of sprinting.

After that I did an abs circuit:

  • Mountain climbers x 20
  • Toe touches x 20
  • Russian twists x 20 (10-lb weight)
  • T leg raises x 20

I had some water and then did three sets of the following exercises, without any breaks:

  • Kettlebell swings x 20 (8-kg kettlebell)
  • Combined squat/side raise x 10 (alternating 5 on each side)
  • Jumping jacks x 20 (ugh)
  • Combined bicep curl/shoulder press x 10 (3-kg weights – I think?)

I did three sets of that in 6 minutes and 30 seconds. After some water and a rest, I did another abs circuit:

  • Crunches x 10 (arms by my sides)
  • Crunches x 10 (arms above my legs)
  • Reverse crunches x 10
  • Crunches x 10 (arms overhead)

And then came another 4 minutes of intervals:

  • Treadmill push x 20 s
  • Walk around the gym x 40 s
  • Repeat for 4 minutes

Ugh – I hated that! I was sweaty and out of breath when I was done. I had some more water and did the final abs circuit:

  • Combined situp/twist x 10
  • Plank and feet out/in x 10
  • Scissors x 20
  • Dead bugs x 20 (10 on each side)

In the first exercise, I had to do a situp and then twist my upper body to the right and then to the left and then lower back down again, ten times. In the second exercise, I started in a plank position and then moved my right leg out to the right side and then my left leg out to the left side and then move the right leg back in, followed by the left leg. Scissors, well – scissors are scissors. And you can watch the dead bugs video if you want to!

I did some stretches after that and was done for the day.

I was a little sore on Thursday but I went to the gym. Again, I didn’t run as much as I wanted to but did 20 minutes of walking/running on the treadmill as well as three sets of the abs circuit.

I spent the entire weekend at home, mostly in my pajamas – so on Saturday afternoon I decided to go to a Hatha Yoga class at Eco Yoga Sanctuary. I hadn’t been in weeks and needed to do something! It was a good class and I’m glad I went.

Total distance covered this week? Only 4.5 km.

Low point of the week? Not being able to run very much – I’m not sure what’s wrong with me!

High point of the week? Making it to the gym four times and yoga once.

Weight loss? I have no idea what happened this week. Apart from Sunday lunch I ate every meal at home and didn’t even drink at all during the week so I’m not sure why my weight went up again…

2016-06-18 10.59.45

Read more updates here.

Your week ahead (19-25 June 2016)

Have a great week 🙂

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Aries

Strength – showing strength – having stamina, being a rock; being patient – refusing to get angry, taking time, maintaining composure; being compassionate – understanding what others are feeling, giving others lots of space, being kind; achieving soft control – guiding indirectly, being able to influence, demonstrating the strength of love

Taurus

Queen of Cups – being loving – dispelling anger and hate, having infinite patience; being tenderhearted – being kind and gentle with all creatures, feeling what others are feeling; being intuitive – being guided by the heart; being psychic – having a well-developed sixth sense; being spiritual – having reverance for all life, appreciating the deeper meanings of life

Gemini

The Tower – going through sudden change – experiencing upheaval, being in chaos; releasing – exploding, erupting in anger; falling down – suffering a blow to the ego, experiencing a crash; having a revelation – exposing what was hidden, seeing everything in a flash

Cancer

Queen of Coins – being nurturing – giving love and support, making people feel better; being big-hearted – giving freely and abundantly; being down-to-earth – handling problems matter-of-factly, taking a simple and sensible approach; being resourceful – making a little go a long way, being handy and versatile; being trustworthy – being loyal and steadfast, keeping confidences and secrets

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Leo

King of Wands – being creative – having natural artistic ability, being original and inventive; being inspiring – setting an example others want to follow; being forceful – carrying authority naturally; being charismatic – magnetically attracting others, naturally becoming the focus of attention; being bold – being intrepid, daring to stand and be different

Virgo

Knight of Wands – being creative – taking a novel approach, finding a new area of self-expression; being enthusiastic – getting excited, being passionate; being confident – stretching your envelope, moving beyond doubts; being courageous – taking assertive action, overcoming a fear

Libra

3 of Swords – feeling heartbreak – having your feelings hurt, getting some unsettling news, being disappointed; feeling lonely – feeling lost, being separated, wandering far from home; experiencing betrayal – being let down, breaking your word, finding your trust misplaced

Scorpio

Page of Cups – being emotional – being moved or touched, letting your feelings show, being sentimental or romantic; being intuitive – acting on a hunch, trusting your gut reaction, having a psychic experience; being intimate – starting or renewing a love affair, getting closer to someone, solidifying a friendship; being loving – forgiving yourself, forgiving someone who has hurt you, mending a broken relationship

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Sagittarius

4 of Wands – celebrating – rejoicing over an event, observing an anniversary or milestone or special time, enjoying well-deserved rewards; seeking freedom – breaking free of bonds, cutting loose, letting go of limitations; feeling excited – bubbling over with delight, feeling jubilant, being surprised

Capricorn

3 of Coins – working as a team – finding all the needed elements, functioning as a team, cooperating; planning – organising resources, reviewing beforehand, being prepared; being competent – getting the job done, meeting your goals, being up to the job

Aquarius

The Fountain (this card is unique to the Fountain Tarot deck) – oneness, a moment of cosmic clarity, fully ‘awake’, the end of seeking, enlightened being, surrender to that which you are, whole and perfect

Pisces

The Moon – feeling fear – lacking courage, being overcome by anxieties, feeling a nameless apprehension; believing illusions – deceiving yourself, experiencing distortions, chasing after a fantasy; stimulating the imagination – opening to fantasy, having vivid dreams or visions, plumbing the unconscious; feeling bewildered – losing direction and purpose, being easily distracted, feeling disoriented

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

The final few

I went to the gym on Sunday and began with one set of the abs exercises Pete suggested I do with my workouts:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (20-lb weight)
  • Abdominal toe touches x 20

I then did Week 6 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 5 min
  • Run x 10 min
  • Cool down x 5 min

I managed to do the two runs at 7.5 km/h without reducing the speed at all! Each 10-minute run was a distance of 1.25 km/h so I managed to do 3.5 km in 30 minutes (not including the cool down at the end). I had some water and did two more sets of the abs exercises.

I had a session with Pete on Monday morning. I started with a 10-minute warmup on the cross-trainer and some stretches. He told me I’d be lifting weights during the session. The first set of exercises was:

  • Romanian deadlifts x 12 (20-lb weights)
  • Leg extensions x 12 (machine)
  • Repeat two more times

After I’d done three sets of those exercises, I did an abs circuit:

  • Single leg abdominal in/out x 20 (alternating 10 on each side)
  • Side raises x 16 (8 on each side)
  • Weighted crunches x 20 (10-lb weight)

I’d forgotten my mat at home so Pete improvised a little. The single leg abdominal in/out was similar to cycling crunches. The side raises were done with my elbow on a bench so I was at an incline, rather than in a side plank position. The weighted crunches were done on a bench, holding a 10-lb weight behind my neck.

I had some water and did three sets of the following exercises:

  • Incline chest press x 12 (15-lb weights)
  • Bent over row x 12 (10-lb weights)

After three sets, I did the same abs circuit as before. I had some more water and moved on to the third group of exercises:

  • Bicep curls x 12 (10-lb weights)
  • Tricep kickbacks x 12 (3-kg weights)
  • Abductor machine x 12

Pete had forgotten that we only have an abductor machine at our gym – or it would have been 12 reps on that too! I did three sets of that and did another set of abs exercises. And I was done for the day! I did some stretches and went home.

On Tuesday morning I was a bit sore in my upper body but I went back to the gym for Week 6 Day 2 of the 10k Runner app. I began with one set of the abs exercises (hanging knee raises, side bends, abdominal toe touches) and then did my run:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 3 min
  • Run x 10 min
  • Cool down x 5 min

I did another two sets of the abs exercises and went home.

I had another session with Pete on Wednesday morning. He told me it would be more cardio-based (ugh). I warmed up on the treadmill for 1 km and did some stretches. He told me that before each group of exercises I’d do a fire hydrant abs circuit. I was on all fours and did the following routine:

  • Lift leg out to the side and forward x 10
  • Lift leg out to the side and back x 10
  • Lift leg out x 10
  • Repeat on the other side

I did a 4-minute Tabata circuit:

  • Burpees x 20 s
  • Rest x 10 s
  • Bicep curls x 20 s (10-lb weights)
  • Rest x 10 s
  • Mountain climbers x 20 s
  • Rest x 10 s
  • Combined front/side raise x 20 s (3-lb weights)
  • Rest x 10 s
  • Repeat

I did another set of fire hydrants and then did the following group of exercises:

  • Monster walk x 10 steps forward, 10 steps backward x 2
  • Walking lunges x 2 lengths of the gym
  • Jumping jacks x 30
  • Pushups x 10
  • Repeat three times, no breaks

For the ‘monster’ walk, I had my legs wide with the resistance bands around my ankles and my hands up. With the walking lunges, I had to do a double lunge each time I took a step – so step, dip, dip, step, dip, dip, etc.

I did two sets of the following abs exercises:

  • Plank and single leg raise x 10 (alternating 5 on each side)
  • Butterfly situps x 20 (10-lb weight)

While in the plank position I had to lift one leg and put it back down, lift the other and put it back down, alternating 5 times on each side.

I did another set of fire hydrants and finished with another abs circuit:

  • Crunches (arms at my sides) x 10
  • Crunches (arms above my knees) x 10
  • Reverse crunches x 10
  • Crunches (arms overhead) x 10

I did some stretches and was done. Yay!

My glutes felt sore the following day! I went back to the gym on Thursday morning for Week 6 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 15 min
  • Walk x 3 min
  • Run x 5 min
  • Cool down x 5 min

Well, that’s what I was supposed to do – but going from 10 minutes to 15 minutes is a big jump! And when I started running I wasn’t even sure I’d make it to 10 minutes, but told myself to get to 11 minutes at least. I ended up doing this:

  • Warmup x 5 min
  • Run x 11 min
  • Walk x 1 min
  • Run x 4 min
  • Walk x 2 min
  • Run x 5 min
  • Cool down x 5 min

So I ran the same number of minutes I would have, I just broke it up differently. I found it really tough though – and will probably spend next week doing the same workout a couple of times just to get used to it. I didn’t do the abs exercises on Thursday – I was running late and knew I’d be getting plenty of exercise over the weekend as I was going on a yoga retreat at XVA Hotel in Bastakiya, which was hosted by one of the teachers I know at Eco Yoga Sanctuary. I hadn’t done any yoga since the end of April so I thought this would be a good way to get back into it!

We were a small group at the retreat: me, my friend S, the yoga teacher and her mum. Our first class was at 6 pm on Thursday evening – it was an hour long and took place in one of the air-conditioned courtyards of the hotel (where all our classes took place over the weekend). We had a sleep yoga session at 9 pm – but that was more relaxation/meditation and we didn’t move at all.

On Friday we had yoga at the following times: 7-8:15 am, 12-1 pm and 6-7 pm. The classes were really good – more of a Hatha Flow class than regular Hatha yoga. The 6 pm class on the Friday was tough though as the courtyard was really warm and we were all drenched in sweat by the end of it (we realised halfway through that the air-conditioner was on the wrong setting). We had another sleep yoga session at 9 pm that night.

We had our last class of the retreat at 7 am on Saturday morning.

Total distance covered this week?

2016-06-12 07.25.42

Low point of the week? Not being able to run for 15 minutes while doing Week 6 Day 3 of the app.

High point of the week? Getting back to yoga. And having five gym sessions and five yoga sessions in the week!

Weight loss? Pretty steady for now. I didn’t have scales over the weekend so didn’t weigh myself.

2016-06-12 07.24.56

Read more updates here.

Your week ahead (12-18 June 2016)

Have a great week 🙂

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Aries

6 of Wands – triumphing – having your day in the sun, coming out on top, achieving success; receiving acclaim – earning applause, achieving recognition, getting a pat on the back; feeling pride – strutting your stuff, holding your head up high, having a high opinion of yourself

Taurus

5 of Swords – acting in your own self-interest – thinking of your own needs, going for the win-lose result, gloating; experiencing discord – choosing to battle, creating ill will, feeling people are set against each other; witnessing open dishonour – losing your moral compass, sacrificing integrity, knowing of criminal activity

Gemini

9 of Swords – worrying – doubting all will go well, going over and over an issue, getting worked up; feeling guilty – wanting to turn back the clock, being hard on yourself, getting overwhelmed by remorse; suffering anguish – feeling you’ve reached your limits, having sleepless nights, wanting to cry

Cancer

Queen of Cups – being loving – dispelling anger and hate, having infinite patience; being tenderhearted – being kind and gentle with all creatures, feeling what others are feeling; being intuitive – being guided by the heart; being psychic – having a well-developed sixth sense; being spiritual – having reverance for all life, appreciating the deeper meanings of life

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Leo

9 of Wands – defending yourself – being paranoid, protecting others, feeling wary and guarded; persevering – trying repeatedly, keeping your resolve, refusing to take ‘no’ for an answer; showing stamina – holding fast, keeping up the pace, continuing despite fatigue

Virgo

4 of Wands – celebrating – rejoicing over an event, observing an anniversary or milestone or special time, enjoying well-deserved rewards; seeking freedom – breaking free of bonds, cutting loose, letting go of limitations; feeling excited – bubbling over with delight, feeling jubilant, being surprised

Libra

6 of Cups – experiencing good will – doing a good turn for another, receiving a gift, feeling blessed; enjoying innocence – being acquitted, having a clear conscience, feeling simple contentment; focusing on childhood – feeling carefree, being taken care of, indulging in play

Scorpio

Queen of Coins – being nurturing – giving love and support, making people feel better; being big-hearted – giving freely and abundantly; being down-to-earth – handling problems matter-of-factly, taking a simple and sensible approach; being resourceful – making a little go a long way, being handy and versatile; being trustworthy – being loyal and steadfast, keeping confidences and secrets

Click to enlarge

Click to enlarge

 

Sagittarius

Knight of Cups – finding a balance between being romantic/over-emotional – remembering special occasions/blowing hot and cold in affections; being imaginative/fanciful – spinning marvelous tales/having an overactive imagination; being sensitive/temperamental – responding deeply to life/getting melancholy and depressed; being refined/over-refined – being suave and gracious/getting overwhelmed by pressure; being introspective/introverted – seeking below the surface/being unable to relax around others

Capricorn

Ace of Wands – using creative force – inventing a better way, expressing yourself, allowing a talent to unfold; showing enthusiasm – feeling fired up and eager, creating an aura of excitement, giving 110%; having confidence – believing in yourself, having high self-esteem, knowing things will work out; proceeding with courage – being true to your beliefs, daring to take a stand, facing your fears

Aquarius

Page of Wands – being creative – taking a novel approach, finding a new area of self-expression; being enthusiastic – getting excited, being passionate; being confident – stretching your envelope, moving beyond doubts; being courageous – taking assertive action, overcoming a fear

Pisces

Page of Swords – using your mind – analysing the problem, using logic and reason; being truthful – acting honestly, exposing what is hidden; being just – acting ethically, righting a wrong; having fortitude – facing problems squarely, keeping a firm resolve

For your monthly readings, click here.

For your weekly readings, click here.

For a daily card, follow me on Instagram (@nectar1269).

For a personal tarot reading, please contact me.

The final few

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 (resistance 5)
  • 4 min x 8.5 km/h (resistance 5)
  • 3 min x 8.5 km/h (resistance 9)

I did some stretches and Pete told me I’d be doing some heavy lifting and before each set of exercises I’d do 400 metres on the cross-trainer as quickly as I could.

I did the first 400 metres on the cross-trainer in about 2 minutes – my time got gradually slower as the session went on. Pete told me he expected me to be out of breath and sweating – and I was definitely both those things. The first group of exercises was:

  • Chest press x 12
  • Tricep extension x 12

I used the weights machines for both those exercises and did three sets with a 40-s rest between sets. The weights were so heavy for the chest press that Pete had to help me lift the bar up and down. Doesn’t that defeat the purpose?

Anyway, I had some water and did another 400 metres on the cross-trainer. I couldn’t go as fast as I did the first time. The second group of exercises was:

  • Goblet squats x 12 (20-lb weight)
  • Hamstring curl x 12 (weights machine)
  • Rest x 40 s

I did three sets of that and was really ready to go home after that! I even muttered ‘You’re fired’ when Pete told me to get back on the cross-trainer for the third 400-metre sprint.

I had some more water after that and did the third group of exercises:

  • Lateral pulldown x 12
  • Bicep curl x 12

I used the machines for those two exercises as well and did three sets with a 40-s rest between sets.

I did one more 400-metre sprint on the cross-trainer, followed by some stretches, and then I was done for the day. It was a really tough session and I fought to stay awake after lunch. In fact, I fought to stay awake until it was time for me to go to bed!

I woke up on Tuesday and was really sore – biceps, triceps, pecs, hamstrings. I could barely move. I went back to the gym though, and did Week 5 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 5
  • Cool down x 5 min

I had planned on going to a yoga class on Tuesday afternoon but as I was cooling down on the treadmill I felt so tired. All I wanted to do was sleep! After I’d showered and had some lunch I realised there was no way I was going anywhere that afternoon.

I was still sore on Wednesday, especially my upper body. I had a session with Pete that morning. I began with 500 metres on the treadmill – I walked for the first minute and then ran until I got to 500 metres. I asked Pete why I was only doing half the warmup I normally do, and he replied saying I’d be doing the Cooper test during the session and would need to conserve my energy. Crap, I really didn’t like the sound of that.

I did some stretches while Pete explained that the point of the Cooper test is carried out to test a person’s lung capacity and is usually done by running as far as possible in 12 minutes. Pete also said that I’d be doing the test on the cross-trainer rather than on the treadmill, but at a resistance level of 8, as it would be easier to vary my pace on the cross-trainer. I finished with the stretches, but the Lebanese guy in the gym hadn’t finished on the cross-trainer (he had 13 minutes left) so I did the following group of exercises while waiting:

  • Step up on the treadmill x 10 on each side
  • Combined bicep curl/shoulder press/tricep extension x 10 (10-lb weight)
  • Treadmill push x 20 s (running on the treadmill while it’s off)
  • Repeat two more times, no breaks

I had a quick drink of water and did two sets of the following abs exercises:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (20-lb weight)
  • Abdominal toe touches x 20

Between the two sets I had a water break. And the Lebanese guy had finished on the treadmill. I began my 12-minute Cooper test at resistance level 8. I thought it would be better to pace myself rather than sprint and tire myself out – so I tried to keep the speed between 9 and 10 km/h for the 12 minutes and managed to get to 1.96 km. Pete said we’d repeat the test before my trip to London to see if there was any improvement.

I did another set of the abs exercises and had some more water.

I finished the session with 4 minutes of Tabata:

  • Butt kickers x 20 s
  • Rest x 10 s
  • Skaters x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Side to side jumps x 20 s
  • Rest x 10 s
  • Repeat

I did some stretches after that and was done. I was exhausted and needed a nap.

I woke up on Thursday and my obliques were surprisingly sore! I went back to the gym and started with one set of the abs exercises I’d done the day before:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (20-lb weight)
  • Abdominal toe touches x 20

Pete suggested I incorporate the abs routine into my workouts on my own – I could either do one set before the treadmill and two after, or all three sets after the treadmill. I decided to split it up and did one set before.

I then did Week 5 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 8 min
  • Cool down x 5 min

I managed to do both 8-minute runs at 7.5 km/h – which turned out to be exactly 1 km each – so, not including the cool down, I did 3 km in 26 minutes. I had some water and did another set of the abs circuit. I was tempted to stop after two sets but then decided I may as well do all three!

And I didn’t work out over the weekend.

Total distance covered this week?

2016-06-05 11.21.43

Low point of the week? I still haven’t done any yoga.

High point of the week? I worked out five times! And three people over the weekend told me I’d lost weight.

Weight loss? Up and down, as usual. According to my Libra weight tracking app, I’ll hit my goal of 65 kg some time in early 2018.

2016-06-04 08.39.41

Read more updates here.