This week has been pretty poor again. The quest for athletic perfection has been a victim of circumstance again, Monday and Tuesday I was work-tied, and on Wednesday I went to wave middle sister off to China. To ensure that this blog didn’t become another week of excuses I was going to do something on Thursday. Nigel was working so I dropped the gym in favour of going for a run. I have a half marathon in a little under a month to prepare for, and so far I have been running once, so I thought I had better.
I planned a shorter and more scenic route this time, 4.2 miles of country lanes around my house. Get away from the traffic I thought.
I set off at about five thirty at night. This is the time that commuters looking for a short cut bomb down these lanes like BMW encased demons. I enjoy a good bomb as much as the next man but holey moley I nearly had car grill knee surgery a couple of times. See, the trouble with country lanes is that they don’t have paths. The next run I plan will have paths.
So 4.2 miles, shorter than that last run I ran, where I managed an average speed of 7.4mph. I fancied myself to have run home averaging something in the region of 7.8mph, in my head I even had a half hopeful eye on an 8mph average. Time actually achieved. 38 minutes. Average speed, 6.6mph.
I don’t really know what went wrong, I ran at a similar pace, I got a stitch again (apparently this is caused by your internals bouncing putting strain connective tissue when you eat and/or drink too much) I got blisters again. I can only assume that all of the diving into the grass verge every time a car passed slowed me down a tad.
I prepared for blisters this time. A blister is where the skin is subjected to friction. Eliminate the friction, stop the blister. The answer was obvious, I took some electrical tape and protected the area of my foot that got the blister. I knew exactly where the blister formed last time as it has nicely scarred but despite my preventative measures, I got another blister in the same place anyway. And to make matters worse, I got some new additions too (which I think may have formed because of my blister protection).
All in all a good run but every time I go out I become more and more convinced that my trainers aren’t right for me. I am going to investigate what would be a better shoe for me.
On other, more DW related news, I have seen a boat and I am going to buy it (probably). This time next week I am 99% certain that I will be planning the first session in a K2.
Friday, 27 February 2009
Tuesday, 24 February 2009
Week 21
I decided last week to move my end of week report to include the weekend.
So starting with last Sunday I went scrambling up Tryfan. It isn’t really the standard training regime for a kayak race, but the balance and upper body strength needed as well as the cardio vascular work out you get cannot be a bad thing so I’m going to keep this sort of activity firmly in my summer list of exercises.
Mid week I actually went for a run. This is the first proper road run I have done since signing up to the pair of half marathons, one of which is a little under 4 weeks away now. The run was good, I had a good average speed and there was more left in the tank by the time I had finished. It was marred by the mother of all blisters on my right foot, but I know where it will come from next time so reinforcing my flesh with plasters is the plan for next time.
And then when everyone starts to think that I’m training for everything but a kayak race (and although the half marathons are to take place sooner, they are mere aperitifs next to the DW race) I took to the water with my dad for a cruise up river. The paddling was pretty hard going as the river was in full flow but it was much needed.
This week hasn’t exactly started brilliantly for me though. Stuff on my desk had me working late last night (and will probably have me working late again tonight) so I haven’t done anything exercise wise. Wednesday night I have mentally pencilled in another run, and I have also provisionally booked an upper Severn paddle with my dad for the weekend, so I should get things back on track by the end of the week. We shall see.
So starting with last Sunday I went scrambling up Tryfan. It isn’t really the standard training regime for a kayak race, but the balance and upper body strength needed as well as the cardio vascular work out you get cannot be a bad thing so I’m going to keep this sort of activity firmly in my summer list of exercises.
Mid week I actually went for a run. This is the first proper road run I have done since signing up to the pair of half marathons, one of which is a little under 4 weeks away now. The run was good, I had a good average speed and there was more left in the tank by the time I had finished. It was marred by the mother of all blisters on my right foot, but I know where it will come from next time so reinforcing my flesh with plasters is the plan for next time.
And then when everyone starts to think that I’m training for everything but a kayak race (and although the half marathons are to take place sooner, they are mere aperitifs next to the DW race) I took to the water with my dad for a cruise up river. The paddling was pretty hard going as the river was in full flow but it was much needed.
This week hasn’t exactly started brilliantly for me though. Stuff on my desk had me working late last night (and will probably have me working late again tonight) so I haven’t done anything exercise wise. Wednesday night I have mentally pencilled in another run, and I have also provisionally booked an upper Severn paddle with my dad for the weekend, so I should get things back on track by the end of the week. We shall see.
Thursday, 19 February 2009
A quarter marathon
The weather has warmed up a little bit and it has been dry for about a week, and what with getting onto the Great North Run I decided to skip the gym and actually go for a run.
Setting off from home I had planned a route that I thought would be about 6 miles. A loop into town and back that I guestimated would take me about an hour. I got all of my tech on, heart rate monitor, iPod, Camelbak, petzl head torch, and I set off.
Quite quickly, maybe about a mile into the run I got a stitch that had me contemplating a shorter route or maybe even turning around. I remembered a cross country race at my primary school when I set off like a rocket and was in the lead most of the way round, at some point a stitch crippled me and I ended up limping home blaming some fake leg injury for me coming in last. The shame I have carried since that day was self motivation enough to make me carry on.
What is a stitch and where does it come from though? I’m going to google that later to find out how to beat it.
Just past the point of no return I developed a bitch of a blister in the arch of my right foot. It really hurt (still hurts now) and despite adjusting my trainers and sock, the damage was already done.
I arrived home exactly 61 minutes after I left, the heart rate monitor reported that I had been maintaining a rate of 179bpm before the pain of the blister slowed me down and a rate of 172bpm after the blister developed. With an average of 177bpm for the full duration.
The heart rate monitor was beeping a warning that I was at 99% heart rate capacity and had over done it and might blow my heart up. I was fine and I think the little computer brain was being over cautious due to me incorrectly inputting my year of birth as 1940 when I first got the thing.
I mapped my route on the internet this morning and am quietly pleased that I actually completed 7.4 miles in my 61 minutes of running. To make the maths easy I’m going to knock off a minute (to account for the 30 seconds it takes me to leave and get back into the house) so I averaged 7.4 miles per hour over this quarter marathon distance.
Until the final jog down my drive I had more in the tank and could (baring that blister) have carried on for the same distance again but as soon as I turned down my road fatigue hit me and I walked the last few yards.
Street running is so much better than running on the treadmill, fresh air, ever changing scenery, I really enjoyed myself. There was also no chance of getting tired/bored and heading off to the Jacuzzi instead of finishing the route.
I have a limp this morning. My left hip aches. I am certain that this pain has been caused by the blister on my right foot making me adjust my running gait so I put more strain on my left leg.
All in all though I am really happy with how it turned out and am going to throw a couple of running session into the training mix every week from now on. Though as a priority I am going to have to invest in a really good pair of marathon running shoes that suit my running gait and feet.
Setting off from home I had planned a route that I thought would be about 6 miles. A loop into town and back that I guestimated would take me about an hour. I got all of my tech on, heart rate monitor, iPod, Camelbak, petzl head torch, and I set off.
Quite quickly, maybe about a mile into the run I got a stitch that had me contemplating a shorter route or maybe even turning around. I remembered a cross country race at my primary school when I set off like a rocket and was in the lead most of the way round, at some point a stitch crippled me and I ended up limping home blaming some fake leg injury for me coming in last. The shame I have carried since that day was self motivation enough to make me carry on.
What is a stitch and where does it come from though? I’m going to google that later to find out how to beat it.
Just past the point of no return I developed a bitch of a blister in the arch of my right foot. It really hurt (still hurts now) and despite adjusting my trainers and sock, the damage was already done.
I arrived home exactly 61 minutes after I left, the heart rate monitor reported that I had been maintaining a rate of 179bpm before the pain of the blister slowed me down and a rate of 172bpm after the blister developed. With an average of 177bpm for the full duration.
The heart rate monitor was beeping a warning that I was at 99% heart rate capacity and had over done it and might blow my heart up. I was fine and I think the little computer brain was being over cautious due to me incorrectly inputting my year of birth as 1940 when I first got the thing.
I mapped my route on the internet this morning and am quietly pleased that I actually completed 7.4 miles in my 61 minutes of running. To make the maths easy I’m going to knock off a minute (to account for the 30 seconds it takes me to leave and get back into the house) so I averaged 7.4 miles per hour over this quarter marathon distance.
Until the final jog down my drive I had more in the tank and could (baring that blister) have carried on for the same distance again but as soon as I turned down my road fatigue hit me and I walked the last few yards.
Street running is so much better than running on the treadmill, fresh air, ever changing scenery, I really enjoyed myself. There was also no chance of getting tired/bored and heading off to the Jacuzzi instead of finishing the route.
I have a limp this morning. My left hip aches. I am certain that this pain has been caused by the blister on my right foot making me adjust my running gait so I put more strain on my left leg.
All in all though I am really happy with how it turned out and am going to throw a couple of running session into the training mix every week from now on. Though as a priority I am going to have to invest in a really good pair of marathon running shoes that suit my running gait and feet.
Tuesday, 17 February 2009
No Stamina.
I can’t believe how quickly my stamina level has dropped. I had been away from the gym for a little under two weeks and I could not sustain the levels of activity I was able to before my little hiatus. Admittedly it is off the back of a hard day on the mountain from Sunday and I still have a bit of a cold but I was still surprised.
Rowing machine 5 minute warm up.
Lat pull down. 3 sets of 15 at 39kgs. No problems really.
Cable row. Should have been 3 sets of 15 at 10kgs but turned out to be a set at 15 and two sets at 12 reps.
There were a couple of other exercises I should have done but I was getting tired quite quickly so I moved onto the cardio bit on the treadmill. I set the clock to 20 minutes and wound the speed up to 7.6mph. This speed is good and I can manage a good comfortable stride length. I increased the elevation every five minutes but 15 minutes in and I was done in.
I headed off to the pool, aiming to have a good long swim but there seemed to be something up with the water, it was sort of murky… So I showered and headed home. Not the most hardcore session in the gym but at least I am getting back into it.
Rowing machine 5 minute warm up.
Lat pull down. 3 sets of 15 at 39kgs. No problems really.
Cable row. Should have been 3 sets of 15 at 10kgs but turned out to be a set at 15 and two sets at 12 reps.
There were a couple of other exercises I should have done but I was getting tired quite quickly so I moved onto the cardio bit on the treadmill. I set the clock to 20 minutes and wound the speed up to 7.6mph. This speed is good and I can manage a good comfortable stride length. I increased the elevation every five minutes but 15 minutes in and I was done in.
I headed off to the pool, aiming to have a good long swim but there seemed to be something up with the water, it was sort of murky… So I showered and headed home. Not the most hardcore session in the gym but at least I am getting back into it.
Monday, 16 February 2009
Tryfan and The Great North Run
A lack of any physical activity for the best part of two weeks I decided to kick off this week with a jaunt up a mountain again (Due to the river being unpaddleable at the moment). This time out it was the tricky North Face of Tryfan.
Weather looked good when we set off and we (me and the Wife) spent the best part of 3 hours hauling ourselves bodily up this jumbled rock face. At around 1000ft we came to the snowline which was a pleasant surprise, and were also met by the clouds, which was not so pleasant. Visibility dropped to about 10 metres and the wind speed picked up too. By the time we had got to the top of North Gully at about 2500ft the conditions had become dangerous so we turned around.
Descending, the cloud closed in and we actually got lost. At some point we went left instead of right, and very quickly we found ourselves dropping onto increasingly sheer cliff faces. Vertigo finally kicked in while hanging over a drop from a bit of heather so we desperately climbed back up to firmer footing. We back tracked upward for a while, and after deploying the storm shelter (for the first time. I have carried this thing around for years and on Sunday we finally got to use it.) for a chance to get warm, get something to eat and check the map and compass, we found the route again.
6 hours on the mountain with some serious climbing has left me with aching thighs and back muscles, a scratch on the side of my nose, whopping bruises on my left knee and a large bruise on my right thigh, and I split my hiking trousers. Bloody brilliant.
And then other news. I received an email this morning confirming that I did in the end get on the free ballot for the Great North run. I am really pleased. I had decided to skip this event if I couldn’t get in on the free ballot as I didn’t want the added strain of having to raise X amount of sponsorship when this is not going to be the main event. It does however mean that I am now very much committed to training for two very different races, requiring both leg endurance and upper body endurance as well as cardio vascular capacity.
Weather looked good when we set off and we (me and the Wife) spent the best part of 3 hours hauling ourselves bodily up this jumbled rock face. At around 1000ft we came to the snowline which was a pleasant surprise, and were also met by the clouds, which was not so pleasant. Visibility dropped to about 10 metres and the wind speed picked up too. By the time we had got to the top of North Gully at about 2500ft the conditions had become dangerous so we turned around.
Descending, the cloud closed in and we actually got lost. At some point we went left instead of right, and very quickly we found ourselves dropping onto increasingly sheer cliff faces. Vertigo finally kicked in while hanging over a drop from a bit of heather so we desperately climbed back up to firmer footing. We back tracked upward for a while, and after deploying the storm shelter (for the first time. I have carried this thing around for years and on Sunday we finally got to use it.) for a chance to get warm, get something to eat and check the map and compass, we found the route again.
6 hours on the mountain with some serious climbing has left me with aching thighs and back muscles, a scratch on the side of my nose, whopping bruises on my left knee and a large bruise on my right thigh, and I split my hiking trousers. Bloody brilliant.
And then other news. I received an email this morning confirming that I did in the end get on the free ballot for the Great North run. I am really pleased. I had decided to skip this event if I couldn’t get in on the free ballot as I didn’t want the added strain of having to raise X amount of sponsorship when this is not going to be the main event. It does however mean that I am now very much committed to training for two very different races, requiring both leg endurance and upper body endurance as well as cardio vascular capacity.
Friday, 13 February 2009
Week 20
I have written this week off completely. I managed zero training this week, a lazy start was finished off with a disease that has rendered me full of snot and wuzzy headed.
I am a bit disappointed with myself I have to be honest but rather than trying a half baked session in the gym which would be motivation less I wrote the week off aiming to fire back into the rhythm.
Some exciting things planned for the weekend as long as the weather holds fast to get me back in action, will report on Monday.
Sessions per week. Week 20
Owain SPW = 2.75
Gym 48 kayaking 4 other 3
Nigel SPW = 1.10
Gym 19 kayaking 2 other 1
I am a bit disappointed with myself I have to be honest but rather than trying a half baked session in the gym which would be motivation less I wrote the week off aiming to fire back into the rhythm.
Some exciting things planned for the weekend as long as the weather holds fast to get me back in action, will report on Monday.
Sessions per week. Week 20
Owain SPW = 2.75
Gym 48 kayaking 4 other 3
Nigel SPW = 1.10
Gym 19 kayaking 2 other 1
Tuesday, 10 February 2009
DW equipment
Brian Greenaway has written a cracking little guide to the DW race (Which I can recommend. Although on face value it seems a little flimsy for it’s price the depth of knowledge and information he imparts is well worth it) and in reading this I have realised that I need considerably more kit that I imagined.
First off there the boat that I have been stressing about since the start of this whole idea. Understandably so, it will certainly be the most expensive single purchase for this race. But in the grand scheme of things the personal kit is going to be the biggest strain on the credit cards I think. I have quite a lot of kayaking gear already but there is only a small amount that will be used or will be suitable.
And then there is all the kit that will be needed for food and drink and other bits and pieces that will need to be carried by the support crew and kit that is mandatory for the race, water bottles, waterproof containers, spare paddles, spare clothing, boat repair kit, torches, night glow sticks, survival bags, spare clothing…
I’m going to put a list on the blog and as items come into my possession I am going to start crossing them off.
First off there the boat that I have been stressing about since the start of this whole idea. Understandably so, it will certainly be the most expensive single purchase for this race. But in the grand scheme of things the personal kit is going to be the biggest strain on the credit cards I think. I have quite a lot of kayaking gear already but there is only a small amount that will be used or will be suitable.
And then there is all the kit that will be needed for food and drink and other bits and pieces that will need to be carried by the support crew and kit that is mandatory for the race, water bottles, waterproof containers, spare paddles, spare clothing, boat repair kit, torches, night glow sticks, survival bags, spare clothing…
I’m going to put a list on the blog and as items come into my possession I am going to start crossing them off.
Week 19
Abysmal. Extreme weather events (that's what the media called the snow), illness and a trip to London saw me managing only one session this week. One! That’s almost as few as my crew mate Nigel was able to put in. I am pretty disappointed with myself as up until now I had been pretty consistent with my physical conditioning.
Sessions per week. Week 19
Owain SPW = 2.89
Gym 48 kayaking 4 other 3
Nigel SPW = 1.16
Gym 19 kayaking 2 other 1
Sessions per week. Week 19
Owain SPW = 2.89
Gym 48 kayaking 4 other 3
Nigel SPW = 1.16
Gym 19 kayaking 2 other 1
Training Fail!
I haven’t blogged for almost a week now and I have probably trained less. I feel pretty crap about my lack of effort and I have had to give myself a good stern telling off about it.
First of all last week it snowed a lot on Monday so I evacuated Telford before I got snowed in. Tuesday was a similar story so I aborted any ideas of working out and fled home again.
Wednesday I had booked a day off work as there were a few things I had to get done in the afternoon. I did however have the morning to myself so I headed in for a post breakfast session.
It was as good as a week ago (must remember to keep this blog updated) so I can’t really remember what I did exercise wise but I do know that I didn’t really have the stamina for a heavy session in the gym and after about an hour of hauling weights around I gave up and headed for the pool. I did have a good hour long swim though.
I have tried to work out a few times in the morning and it just doesn’t work for me I don’t know if it is too close to breakfast or my body isn’t really prepared for working out in the am but I do seem to get more done in the afternoon.
Since Wednesday though I haven’t done anything at all. illness took me out of action for Thursday and Friday, Saturday we had a collection of small domestic disasters which saw us emergency shopping several times (though dashing around Sainsbury’s at one point I did get gifted a free Gillette sports water bottle which is going to get christened at the gym tonight) and on Sunday the wife and I went to London to take in a show, that was a long 20 hour day by the time we got back home, which meant that Monday I was shattered and had an early night.
Here I am at Tuesday now ready and keen to get back at it. I am going to get myself back into the routine though so I will have a good session tonight, Wednesday I will have my prescribed day off and then back at it Thursday Friday.
My ankle also no longer aches so I am going to try the treadmill again. Gently.
First of all last week it snowed a lot on Monday so I evacuated Telford before I got snowed in. Tuesday was a similar story so I aborted any ideas of working out and fled home again.
Wednesday I had booked a day off work as there were a few things I had to get done in the afternoon. I did however have the morning to myself so I headed in for a post breakfast session.
It was as good as a week ago (must remember to keep this blog updated) so I can’t really remember what I did exercise wise but I do know that I didn’t really have the stamina for a heavy session in the gym and after about an hour of hauling weights around I gave up and headed for the pool. I did have a good hour long swim though.
I have tried to work out a few times in the morning and it just doesn’t work for me I don’t know if it is too close to breakfast or my body isn’t really prepared for working out in the am but I do seem to get more done in the afternoon.
Since Wednesday though I haven’t done anything at all. illness took me out of action for Thursday and Friday, Saturday we had a collection of small domestic disasters which saw us emergency shopping several times (though dashing around Sainsbury’s at one point I did get gifted a free Gillette sports water bottle which is going to get christened at the gym tonight) and on Sunday the wife and I went to London to take in a show, that was a long 20 hour day by the time we got back home, which meant that Monday I was shattered and had an early night.
Here I am at Tuesday now ready and keen to get back at it. I am going to get myself back into the routine though so I will have a good session tonight, Wednesday I will have my prescribed day off and then back at it Thursday Friday.
My ankle also no longer aches so I am going to try the treadmill again. Gently.
Monday, 2 February 2009
Friday and Sunday.
Internet diagnosis (which I appreciate is a flawed form of medicine) has identified the cause of my sore ankle as either under or over Pronating. My running gait is at fault but can be corrected with gait analysis and shoe inserts… It sounds costly though. It’s a good job all this training is for a canoe race, rather than a running race.
I have also come across a kayak that seems to tick all my want boxes. It’s also a fair bit cheaper than other boats I have seen. It is still the best part of £700 but is my preferred option at the moment, all I would need to do is find 14 people who are prepared to lend me £50 quid and we are on the water.
Anyway, Friday night saw both me and Nigel in the gym, the first time for a while for Nigel.
Rowing machine. We both went for 5 minutes. I was secretly having a race with Nigel, keeping an eye on his time and distance and when we were done I was quite public in “noticing” that I had rowed 110 more metres than Nigel. We did row the same number of reps though so we suspect it is down to my technique pulling more of the rope.
Nigel then set off around the gym doing the same exercises that he had been working on for the last 18 weeks.
I was working on my arm muscles so it was Concentrated curl on the cable machine, 3sets. 15reps. 2kgs. And seated dumbbell curls. 33 sets of 15 reps at 10kgs. I also did some (can’t remember how many) abdominal crunches, but it was Friday so I wasn’t wholly in the mood.
Onto the treadmill but 5 minutes in and the ankle let me know that it also wasn’t in the mood for running. Cardio was finished off in the swimming pool with 30 minutes.
Sunday we were back at the gym. Nigel was working but joined us eventually.
I had completed my warm up on the rowing machine and was messing around with the free weights when Nigel made his way in. After he had also warmed up Nigel wanted to play with the dumbbells too.
Seated curl with dumbbells. 3 sets of 15 reps at 10kgs. For both me and Nigel.
Shoulder press with dumbbells. 3 sets of 15reps. I used 12.5kgs and coped. Nigel used the 10kgs. He did struggle but it was the first time he was using these muscles with this exercise.
Chest press with dumbbells. 15kgs. 4 sets 15reps. I did an extra set as Nigel distracted me when I first started. Nigel had a go at this exercise too, opting for the 12.5kg weights. Again he struggled, this time with his balance rather than the weight.
Cable row. 10kgs. 3 sets of 15 reps. No problems now, and the gripping muscles in my forearm don’t seem to fatigue as quickly.
Concentrated curl with the cable machine. 3 sets of 15 reps 2kgs. Nigel had a go at this one too and quickly could see why I pull my constipated face by the time I am up to the last rep.
Weighted abs crunch. 8kgs. 3 sets off 20 reps.
Cardio. I joined Nigel over on the cross trainer (treadmill is off the menu for a while for me) and we set off for 20 minutes. Nigel was working intervals at a moderately tough level 7. I set off on manual setting increasing the level every five minutes up from a starting level 6. I have to be honest, I got bored towards the end and aborted with a couple of minutes to spare.
I wanted to swim lots but the pool was pretty packed so after only a few lengths I went off to the steam room. Nigel closed the top vent which was great and filled the room with a lot of steam but we all nearly cooked like cabbage.
I have also come across a kayak that seems to tick all my want boxes. It’s also a fair bit cheaper than other boats I have seen. It is still the best part of £700 but is my preferred option at the moment, all I would need to do is find 14 people who are prepared to lend me £50 quid and we are on the water.
Anyway, Friday night saw both me and Nigel in the gym, the first time for a while for Nigel.
Rowing machine. We both went for 5 minutes. I was secretly having a race with Nigel, keeping an eye on his time and distance and when we were done I was quite public in “noticing” that I had rowed 110 more metres than Nigel. We did row the same number of reps though so we suspect it is down to my technique pulling more of the rope.
Nigel then set off around the gym doing the same exercises that he had been working on for the last 18 weeks.
I was working on my arm muscles so it was Concentrated curl on the cable machine, 3sets. 15reps. 2kgs. And seated dumbbell curls. 33 sets of 15 reps at 10kgs. I also did some (can’t remember how many) abdominal crunches, but it was Friday so I wasn’t wholly in the mood.
Onto the treadmill but 5 minutes in and the ankle let me know that it also wasn’t in the mood for running. Cardio was finished off in the swimming pool with 30 minutes.
Sunday we were back at the gym. Nigel was working but joined us eventually.
I had completed my warm up on the rowing machine and was messing around with the free weights when Nigel made his way in. After he had also warmed up Nigel wanted to play with the dumbbells too.
Seated curl with dumbbells. 3 sets of 15 reps at 10kgs. For both me and Nigel.
Shoulder press with dumbbells. 3 sets of 15reps. I used 12.5kgs and coped. Nigel used the 10kgs. He did struggle but it was the first time he was using these muscles with this exercise.
Chest press with dumbbells. 15kgs. 4 sets 15reps. I did an extra set as Nigel distracted me when I first started. Nigel had a go at this exercise too, opting for the 12.5kg weights. Again he struggled, this time with his balance rather than the weight.
Cable row. 10kgs. 3 sets of 15 reps. No problems now, and the gripping muscles in my forearm don’t seem to fatigue as quickly.
Concentrated curl with the cable machine. 3 sets of 15 reps 2kgs. Nigel had a go at this one too and quickly could see why I pull my constipated face by the time I am up to the last rep.
Weighted abs crunch. 8kgs. 3 sets off 20 reps.
Cardio. I joined Nigel over on the cross trainer (treadmill is off the menu for a while for me) and we set off for 20 minutes. Nigel was working intervals at a moderately tough level 7. I set off on manual setting increasing the level every five minutes up from a starting level 6. I have to be honest, I got bored towards the end and aborted with a couple of minutes to spare.
I wanted to swim lots but the pool was pretty packed so after only a few lengths I went off to the steam room. Nigel closed the top vent which was great and filled the room with a lot of steam but we all nearly cooked like cabbage.
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