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.
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.
Notes by Nectar 