The final few

On Sunday the 2nd of October I began the week with Week 3 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Cooldown x 5 min

I had a session with Pete on Monday morning. I began with a warmup which consisted of:

  • Dead bugs x 16
  • Reverse wood chop x 12 on each side (3-kg weight)
  • Jumping jacks x 50
  • Opposite arm/leg extension x 10
  • Combined plank/shoulder tap x 10
  • Combined elbow plank/leg raise x 10
  • Repeat

Ugh. I was already tired. As usual, my Monday session consisted of weights. The first group of exercises consisted of:

  • Chest press x 10, alternating 5 on each side (15-lb weights)
  • Goblet squats x 10 (25-lb weight)
  • Lateral pulldown x 10 (9 bars)
  • Side plank/forward drive x 10 on each side
  • Rest and repeat two more times

After those three sets, I had some water and did the second group of exercises:

  • Combined tricep extension/hip raise x 15
  • Airplanes x 10 on each side (15-lb weight)
  • Cross-trainer x 90 s
  • Rest and repeat two more times

After three sets of that, I had more water and was expecting a third group of exercises. I was pleasantly surprised when Pete said it was time to stretch and go home!

On Tuesday I went to the gym for Week 3 Day 2 of the 10k Runner app, which was the same as Sunday’s run.

I had another session with Pete on Wednesday. My warmup consisted of:

  • Mobilisation stretches
  • Treadmill run x 400 m

Pete told me I’d be doing the Group A/B workout format that I’d done two weeks earlier. Group A exercises consisted of mountain climbers, reverse lunge/forward drive and split squats. Group B exercises were skaters, combined plank/shoulder tap and pushups. It went like this:

  • Group A x 20 s (each exercise for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s
  • Rest x 20 s
  • Group B and 30 s
  • Rest x 10 s
  • Group A x 40 s
  • Rest

I had some much-needed water and a rest after that. I could have also done with a nap but that wasn’t happening. For the second group of exercises Group A consisted of combined squat/shoulder press (10-lb weights), jumping jacks, bicep curls (10-lb weights in the first set and 3-kg weights in the next two sets). Group B was bicycle crunches, wood chop (10-lb weight) on each side and running on the spot.

I was exhausted after that second group of exercises. Pete said I’d finish off the session with an easy 1 km on the cross-trainer. I did some stretches after that and went home.

I went back to the gym on Thursday for Week 3 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 2 min
  • Walk x 2 min
  • Run x 3 min
  • Walk x 3 min
  • Run x 3 min
  • Walk x 3 min
  • Run x 2 min
  • Walk x 2 min
  • Cool down x 5 min

I didn’t work out over the weekend.

Distance covered? 7.38 km in total.

2016-10-09-07-54-04

Low point of the week? I’m still not eating very well.

High point of the week? I made it to the gym five times!

Weight loss? It’s not even worth mentioning.

Read more updates here.

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