Get in Shape Challenge Day 35 – Monday 19th September

Today’s session at the gym in the early afternoon was a great one with more development in my fitness being noticeable. There were a few problems at the start of the day which I thought was going to play havoc with my overall session – hay fever. Every year at this time I suffer quite badly from hay fever, so far this season I hadn’t had any problems until I woke up this morning totally blocked up and eyes running. I had already made the commitment that this afternoon I would be doing a cardio session and was hoping to really push it today as the last few had been hindered with tightness through my legs, I didn’t ant anything to come between myself and that session.

As soon as I finished teaching at Mater Dei College at 1:25pm I headed straight into Subiaco, I had a window of about an hour and a half before I needed to be out at Aquians College for a rehearsal with a year 12 for his Mock WACE exam so everything needed to be crisp and with no time wasting. The session started on the treadmill and I ran for a full 25 minutes. Every 5 minutes for the frst 20 minutes I increased the speeds with the last 5 minutes the speed being slightly decreased to help warm me back down. Speeds used were 7.5km/h, 10 km/h, 12.5km/h, 14 km/h and then 11.5km/h to finish.

I moved onto the ergo and had decided that I was going to push myself extremely hard for five minutes. I started at a flying speed setting an average 500 m split time of 1 minute and 44 secons with at one stage the split being down to 1 minute and 39 seconds, my stroke rate was also up at 37 strokes per minute. This slowly came back over the next minute to be sitting comfortably around the 2 minute mark for immediate split of 500m with a strokes per minute of 34. By the end of five minutes my legs were really burning (actually they had been from the 1 minute and 10 second mark) and I had rowed 1,299 metres with an average 500m split of 1 minute and 55 seconds and a stroke rate of 34 stokes per minute.

The cycle leg I had decided that this was really going to be pushed, I was hoping to the point where I wouldn’t be able to walk when I got off the bike (almost happened). I started the 10 minute session really well with an rpm of 110 and a power rating of 171kw. By the 500m mark I had pulled out to a five second lead on where I needed to be to ride the 5km distance in time, by the 1km mark this had increased to 12 seconds, my rpm was still sitting between 110 and 115 with a power rating of around the 175kw. The distance I was riding was continuing to increase over the required time so I decided it was time to really go for it and see if I could get a minimum of 5.75km in the time. By the 8 minute mark I had ridden the required 5km, it was time really lift if I had any chance of making the extra .75km in the time. I increased my rpm to be sitting between 120 and 122 rpm for the last 2 minutes and with seconds to spare crossed the 5.75km mark riding a total distance of 5.79km in 10 minutes with an average power of 177kw.

Getting off the bike I slowly headed over to the stretching area and proceeded to stretch out my legs. In previous workouts I have found my legs were always really tight, today however I found that my flexibility had improved with me easily reaching further than I can ever remember in my hamstring stretches. The feeling in my legs was one of absolute fatigue, as I went to sit down it felt like my legs had no strength left in them and they just went to jelly. I think tonight I will need to stretch again (and probably tomorrow as well) – soreness tomorrow is a high probability. They say pain is good thing when it comes from this sort of exercise, well we’ll see if I agree with that theory tomorrow as I start my first weights session for the week.

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