Consistent Progress

Term Four Fitness Challenge Review – Week 8.

Week 8, the final week of students being at school. While many people would think that this would mean teachers are currently thinking of school holidays and some downtime over the Christmas period, they’d be surprised to find the number of tasks still needing to get done including: marking and finalising marks for reports, course preparation for 2018, professional development planning, ensemble preparation and event organisation. Usually in the past my exercise regime falls by the wayside in these stressful times, I have a habit of getting on tracked and neglecting other important areas of my life.

I have kept to my traditional routine of cardio-vascular sessions on Monday, Wednesday and Friday with weights sessions on Tuesday and Thursday.

My cardio sessions showed a lot of improvement, which I am delighted in. Each day consisted of me spending 15 minutes on the bike, the resistance was still quite low at 5, but I managed to get the RPM consistently between 90 – 100. This meant that I not only got a good warm up but felt breathless at the end of it. I managed to introduce the ergo this week, 5 minutes of intensity with eh resistance on the highest possible , 10. I managed to keep my stroke rate above 30, usually 32 strokes per minute and completed 500 metres in between 2 – 2minutes and 10 seconds. The cardio session finished with a 10 minute run at 10km/h, my highest setting since starting the challenge.

The good results seemed to have continued with the weights sessions. I managed to get the 10kg dumbbells on both days (first time for that!) and used them for a number of exercises including, shoulder fly, bicep curls and tricep extensions. I pushed myself for the bench and shoulder press, using the 15kg dumbbells on Tuesday before bumping up to the 17.5kg on the Thursday. I managed to complete the 12 repetitions on each exercise, there was considerable burn and fatigue on the Thursday session with the 17.5kgs for the shoulder presses.

Overall, I am really happy with the progress made during the week. My attention now turns to this coming week. It will be a challenging one due to the change of routine. The students have left school, I still have Professional Development throughout the week, but as most people know, any change of routine can have a negative effect if one is not diligent.

Here’s to a week of due diligence and discipline!

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Inconsistent Posting Doesn’t Mean Inconsistent Sessions

Term Four Fitness Challenge Review – Week 7.

I have had an interesting few weeks regarding my fitness challenge for this term. Interesting not because of a lack of motivation or commitment to actually getting to the gym, in fact I’ve been quite impressed with my consistency, but rather that I have struggled to find the time to write an extensive review of each week’s session with any level of accuracy. I think that the reason behind this is because I have been leaving it until the end of the week to start it, making the task seem much larger than it needs to be. One way that I have considered combatting this is by writing a short reflection each day adding it to the larger post. The habit could tie in with my Trumpet Challenge posting, basically finish the practice session and then spend five minutes writing on each. We’ll wait and see whether I can commit to this throughout this week!

One thing that I do wan tot be clear on though, I have been doing great at getting tot he gym and putting in hard yards consistently.

To recap the last two weeks:

Week 5.

I managed to get all five session complete this week. I am pretty stoked that this was the case. All sessions went well, being able to stretch and push myself that little bit further.

Week 6.

I only managed four session during this week, I missed Friday. The reason behind missing Friday’s session was a bout of food poisoning that I cam down with on Thursday  at around 7:45am. Whilst I was over the symptoms but Friday morning I decided to take a day off to recover as I hadn’t eaten anything since Wednesday evening.

Week 7

Monday – Cardio.

This session went reasonably well. I was a little late to the gym which resulted in me cutting the session short. I only managed 15 minutes on the cycle before heading into school as my right calf has been quite tight and I don’t want to pull anything. Hopefully this will take care of itself throughout the next few days so I can pick up intensity again.

Tuesday – Free Weights.

I managed to hit the gym for a productive free-weights session on the Tuesday morning. I was a little concerned with how this session would go, largely due to waking up a little later than usual. I’m finding that it’s a little more challenging for me to get out of bed with it now being in Week 7 of the school term (energy levels are a little low).

I arrived at the gym just after 6:00am and hit my first snag, I thought there wasn’t a spare bench. After doing some looking I did managed to find one and moved it into position between two other benches, hopefully the other gym members didn’t mind as I encroached on their space a little.

My next problem, no weights between 9 and 15 kg…time to be creative! I used this as an opportunity to increase the dumb-bells being used for my bench and shoulder press by moving up to the 15 kg. his additional resistance was countered by use of 8kg dumbbells for flys, bicep curls and tricep extensions. The shoulder presses were probably the most exerting, especially the last two on each set, I did manage to complete my three sets of twelve so I am satisfied overall.

Wednesday – Cardio.

I had a great Cardio session on Wednesday morning. I arrived at the gym just after 6:00am again, the struggle to get out of bed continued. I made a conscious decision to push myself this morning both on the bike and the run afterwards. I managed to elevate the RPM on the cycle to an average of 95, which I was happy with. The run started at 8.5km/h before moving up to 9km/h, 9.5km/h and, finally, 10km/h in 2 minute intervals.

My legs felt fatigued at the end, but it was a good feeling!

Thursday – Free Weights.

I mangled to replicate the Tuesday sessions except for one small detail, the 10kg dumb-bells were also free. I am excited that I got out all of my sets with the 15km / 10kg dumb-bell combination. There was a little bit of struggle at the end of each set so I feel that I’m at about the right level of resistance for now. Looking forward to being able to push the further in the coming weeks!

Friday – Cardio.

This was my latest start to the week – I got on the bike at 6:15am which is very disappointing. I pushed myself hard through the 15 minutes and then had a choice, do I leave to get to school at my usual time or do I run? I compromised and ran for 5 minutes on the treadmill, but this time straight onto the 10km/h. I would have liked to have gotten the 10 minutes in but knew I was strapped for time to fit in all the commitments I had before my full day school meeting was beginning.

Reflection.

I’m happy with the progress made this week. My biggest downfall is still the going to bed at a decent hour. Hopefully I can work not his in the coming week and keep pushing to reach new levels and achievements!

 

 

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Back on Track

Term Four Fitness Challenge Review – Week 4.

After the disappointment that I experienced in my Fitness Challenge last week through missing a day on Friday. I was determined to make this coming week one of success, setting a consistent routine of 5 days and hopefully setting some new PBs since starting this challenge.

Monday- Cardio Vascular.

The week started with my cardio session. I was keen to get in a good session but got to the gym slightly later than usual (approximately 6:00am). I managed to jump on the bike and complete 15 minutes with the RPM at approximately 90 and a resistance level of 5. Whilst I am relatively happy with this I’d like to look at either increasing the RPM, the resistance or both.

I then continued my session on the treadmill with a 10 minute run. I wanted to try to continue to build on the work done in previous weeks by increasing the speed, I managed to keep it at 8.5km/h for the entire run. Ideally, this will be increased closer to the 10km/h over the course of this week.

Tuesday – Weights.

My weights session went quite well for my Tuesday session. I managed to get a bench relatively easily and also got both he 12.5kg and 10 kg dumb bells (which is a difficult feat). I completed my 3 x 12 rep sets on bench press, shoulder press, shoulder fly and bicep curls before changing to the 9kg dumb bells for the tricep extensions. I am still cautious of the pain in my right shoulder when I lift the dumb bell into position for the tricep extension. I have found that supporting the shoulder with my left hand has assisted in this.

 

Wednesday – Cardio Vascular.

I managed to get up and to the gym in excellent time this morning, by 5:50am. This was really important for today’s session as it is my earlier start at school with a 7:00am for a big band rehearsal. I completed a session similar to my Monday one, unfortunately there were no gains in my cycling there were, however, gains in the run with me increasing the speed to 9km/h. Whilst this does not seem like a significant increase it has had a positive effect on the outlook of the challenge…maybe I am starting to get a little fitter.

Thursday – Weights.

My weights session went quite well this morning. Unfortunately there were some hiccups with the weights available as I could only get the 12.5kg and 8 kg dumb-bell sets. I managed to compete all of my routine quite easily as a result of this reduced weight. I tried to counter this through increasing the intensity and reducing rest times between each set. It serves me right for getting to the gym a little later than usual! There’s a huge difference between 5:50 and 6:00am.

Friday – Cardio Vascular.

I have managed it, five sessions in the week!

It feels really good to have completed another full week of the challenge and gotten things back on track. I completed a cardio session identical to my previous ones for the week. I am a little disappointed that I haven’t gone the extra mile and completed any ergo sessions, perhaps that’s something that I can add into Week 5 a little more consistently.

Other work that would be nice to start adding in is some work on my abs, perhaps a different exercise each day to keep it interesting as I do find abs the most boring to work and commit to.

Week in Review.

I am absolutely wrapped to be able to say I completed my five sessions. There’s some improvement in the quality of sessions that I can address as I head into Week 5, especially the cardio through adding in the ergo for five minutes and an abs routine for each day. I might look at varying the abs routine to keep it interesting (Sit-ups and planks one day; obliques and extensions alternate).

The other area I still need to work on is my diet. Whilst I have worked own reducing the amount of snacks and am no longer eating many chips (crisps) I still am finding I am eating a little too much chocolate. I guess more self control is needed when I go to the shops to buy berries and mangos as a snack for the evening!

On a positive note, I have increased my water intake each day. I will try to keep at the 2 – 3 litres in the coming week.

 

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A Slight Hiccup

Term Four Fitness Challenge Review – Week 3.

Week Three was proving to be another strong week. I really was feeling that a good routine had been setup, I was feeling fresh, enthusiastic and really keen to not miss a day and I didn’t, until Friday.

A slight hiccup occurred, certain circumstances outside of my control lead to me having to miss my early morning Friday session. I had then planned to go for a run during one of my breaks at school, unfortunately, again, due to circumstances outside my control this could not happen either.

Monday – Cardio-Vascular.

I am aware that in a lot of ways Mondays are the hardest session in the week to commit to. I also believe that they are the most important. I always find it difficult to get out of bed after the weekend, I love my job but it’s the longest point until another break making the motivation at times not high. I have also found that if I commit to Monday the other sessions become easier during the week. Similarly, the intensity of my Monday training also sets the intensity for the week. It is my thermostat day so to speak.

I arrived at the gym a little later this morning, I didn’t get out of bed until 5:40am rather than the 5:20am. More attention is going to be needed to be given to my alarm and getting up straight away, no more snoozes!

Despite this slightly later start I did manage to do the same routine as on Friday last week; 15 minutes cycle; 5 minutes ergo; 10 minutes run. No world records were set today but the intensity was good and I headed off to school and my trumpet challenge practice feeling that the week had started as positively as I possibly could.

Tuesday – Weights Session.

For the second day in a row I arrived a little later at the gym, these bed times need to improve! This caused some problems with the weights I had available and also getting bench to work with – 10 minutes makes a huge difference!

Luckily, I noticed a bench under the Smith’s Machine, I grabbed it and repositioned for use with the free weights. The only weights I could get today were the 12.5kg and 8 kg weights which cause a few issues for some of the exercises. I managed to complete the chest and shoulder press with the 12.5kg but had to use the 8 kg weights for the other exercises. To ensure an intense workout, I worked muscle groups in pairs through alternating exercises with little break between. Bench press worked with should fly; Shoulder Press with Bicep Curls; Triceps at end. I wanted to do my lat pulldown again but the machines were busy so I headed to the abs area to complete a series of setups.

Wednesday – Cardio Vascular.

A disappointing session due to sleeping in. I managed to only get out the 15 minute in the bike before having to shower and change for school’s 7:00am rehearsal.

Thursday – Free Weights.

Today was a better session, largely due to getting up on time and to the gym to start before 6:00am . I managed to get the weights I needed for the workout being the 12.5kg and 10kg dumb-bells and worked on the muscle groups in the same combination as Tuesday’s session. I swapped the heavier dumbbells for 9kg weights for the triceps, I’d like to try the 10kg but am cautious as I do not want to re-injured my shoulder while lifting the weight into position.

Friday – Cardio Vascular.

I had intended to complete a hard cardio session this morning. Unfortunately, the best made plans can be turned on their head very quickly. Some family difficulties arose which resulted in em not leaving the house until later 7:00am. Rather than miss my Trumpet Challenge practice I decided that I could probably get a run in on campus grounds during one of my breaks (during the last two periods of the day). This didn’t eventuate due to being allocated a relief class at that time.

Weekly Reflections.

I am again happy with the progress made during the week. Of course, there is some disappointment about Friday’s missed day, but sometimes these things can’t be helped and one of the things I am truly focusing on in life is omg;y worrying about the things in your power to change or effect. There’s no pint losing positivity or energy over decision or factors that aren’t your to control (easier said then done).

I have eaten a little more junk food than I wanted this week, something I will try and rectify in the coming week.

I am really looking forward to next week’s sessions and, hopefully, getting back to the full five days.

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Positive Steps

Term Four Fitness Challenge Review – Week 2.

I am feeling a great sense of achievement from this last week’s fitness sessions. Not that I have broken any world records or even personal best, but rather that I have managed to complete a full five days work outs without having to shorten any of them. I honestly cannot remember the last time that this has occurred!

My sessions incorporated a range of cardio-vascular and free weights routines. I completed three cardio vascular routines over the days Monday, Wednesday and Friday with free weights session on the Tuesday and Thursday to break up the routine. I will try to give an overview of each session below and then a few additional reflections.

Monday – Cardio-Vascular.

This was my first cardio session since the slight hamstring strain I experienced last Monday at indoor soccer. I did not know how the session was going to go, I wanted to get the most out out of it but also not tear of pull anything – a fine balance to keep.

Arriving at the gym just before 6:00am, I was on the bike for 15 minutes to start this session. I didn’t push myself too hard with the resistance only on 5 and the rpm at approximately 90 rpm. Eventually I will aim to work this back up to the 100 rpm but I did manage to work up a sweat and become short of breath – I guess that this shows how unfit I really am!

After completing my cycle session I proceeded to the treadmill for a 1o minute run. I made the decision that this week I would not reintroduce the ergo until the end of the week to give my legs a little more time to recover. I proceeded with the treadmill on 10km/h for the first few minutes, this was causing me a little trouble beyond what I was comfortable with so, not wanting to cause an injury, I reduce the speed to 8km/h which I held for the remainder of the time.

I am happy with this effort for my first session back into cardio, it will give me a good base to build from over the coming weeks.

Tuesday – Free Weights.

I have continued to focus my free weights sessions on lighter weights with higher intensity / less rest the between sets. Today’s session saw me using the 10kg weights for my chest press, should press, shoulder fly and bicep curls. I then changed down to the 8kg weights for tricep curls. I am still conscious of the long standing injury I have to my right shoulder, this is particularly sore when moving the weight into place for the tricep curl.

I managed to complete all the exercises relatively well, I think that Thursday’s session will involve me increasing some of the weights.

Wednesday – Cardio-Vascular

My Wednesday session needs to be short and sweet due to my earlier start at school with a 7:00am ensemble rehearsal. I managed to mirror the session I did on Monday, again finding that it was the right balance between exerting without over exerting.

Thursday – Free Weights.

I kept the same routine as I did on Tuesday’s session. One problem I encountered were the weights that were available. I managed to get some 12.5kg weights for the chest and shoulder presses but could not get 10 kg dumb-bells for the biceps. I dropped the weight of the biceps to 9kg which I also used for the tricep curls and should fly.

The lat machine was free on this day, I added in three sets of twelve reps with a low weight resistance to my routine to start working my lats again.

Friday – Cardio Vascular.

The final session of the week. I am wrapped to be able dos ay that I have completed a full five days! This session saw me push myself a little harder on the bike, increasing the rpm to an average 95. I also added in the ego for the first time, boy did it hurt! I completed five minutes holding my stroke rate at 30 strokes per minute and an average 500m split of just over two minutes.

The session finished with my ten minute run on the treadmill. The speed of this was not increased due to me not wanting to overdo things after my ergo introduction.

Weekly Reflections.

The week has been a success overall. Five session is making me feel pretty good. Other positives is that I have continued to cut out the junk food, very little chocolate and chips have been consumed during this week!

One area that I will need to continue to focus on is my bedtime routine and getting to bed at a decent hour. By the end of the week I am finding myself feeling quite tired due to that bedtime curfew going out the window a little too often.

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Rounding Out the Week

Day 11 – Friday 11th January 2013.

I have found that as the week has progressed I have been feeling increasingly tired and have needed more rest / sleep time to fully recover. I think that this is just going to be a temporary state as my body is still getting used to the rigours of my new training regime, especially when combined with two soccer games this week and also moving house at the same time. What can I say, I just don’t like to do things by half!

This morning I was hoping to get up at 7:00am so I could get in my full cardio gym session before heading down to Fremantle to meet with a good friend of mine and have a cup of coffee. Unfortunately this didn’t eventuate and it was 8:00am before I was out of bed. Immediately I knew that this shortened time period would result in me not getting the usual gym session done and being in Fremantle by the 10:00am meeting time so I decided to modify my session for today. I also felt that my legs would appreciate some respite as I was feeling sorer and tighter than I have done so previously since beginning this new regime.

I arrived at the gym and began my workout just after 8:30am. I started with only 10 minutes on the treadmill and decided not to push myself too hard, this would be the warm up for the remainder of the session. My routine followed its usually course of 5 minutes on 7.5km/h before 5 minutes on 10 km/h, this meant that by the 10 minute mark I had run 1.45km. Throughout the run my legs felt quite tight, especially my left hamstring, so I decided to continually monitor my progress throughout the session the last thing I wanted to do was pull a muscle at this stage of the regime.

My 10 minute row was next, I went into this hoping to try and beat my personal best and row over 2.4km in the time frame. To achieve this I started out harder than usual and after a few minutes settled into 30 strokes per minute with a 500m split of 2 minutes and 10 seconds. I started doing the calculations in my head and realised that even at this pace I would fall short of the 2.4km mark inside the time frame. I lifted my stroke and work rate with my 500m split getting down to between 2 minutes and 2 minutes and 5 seconds, this I managed to hold throughout the remaining row but still missed my target falling short by 100m with a distance of 2.3km coming up right on the 10 minutes. I guess the lesson to learn is that in the early stages I need to get my distance up and not leave everything until after the 5 minute mark!

Day 11

To finish I headed over to the cycle for a 10 minute ride. I kept the same regime of alternating between 6 effort level and 3 effort level and had the goal of reaching a distance of over 5km inside the time limit. My first 2 minutes I did fall behind the pace slightly in only riding .9km, this didn’t worry me overly as I always did a slower first two minutes as I built up speed and a rhythm. In the next two minutes I was back on track having ridden 2km inside the four minutes. I decided that I would stretch myself and see what I could achieve, I pulled further ahead int he next 2 minutes and reached the 3km mark by 5 minutes and 45 seconds. I kept pushing myself through to the end of the 10 minutes and managed to ride 6.1km inside this time, a great effort.

Usually at this point I would head over to the mats, stretch and work on my abdominals but I had run out of time. I headed off to have a shower and get changed to go and meet my friend in Fremantle.

I am quite happy with the effort today. Tomorrow’s session is supposed to be a run outside however I might not even get to my session due to the amount I still need to organise and pack for the big move coming up. Normally it would be a just get up earlier, but with how tired I have been feeling and needing my energy to concentrate on the packing and moving of heavy objects it might turn into a miss. As my Saturday sessions I think will become an optional extra in my regime as the year progresses I am not too phased, I still achieved five sessions in this second week.

Reaching New Bests

Day 9 – Wednesday 9th January 2013.

Today I still find myself struggling with the desire to actually do my gym sessions. I know that you go through periods where things are just difficult and you don’t “feel like it” so for me that isn’t really a problem you just do it anyway. As someone once said to me, you do something based on a decision and not on a feeling at the time because feelings come and go.

This morning I got up a little later than usual, I decided that I had better try and recover a little after the hard start to the week and as I didn’t really need to get up urgently didn’t rise until 8:00am. I then headed into the gym to complete my scheduled cross-training session.

The sessions so far have been going well, at least once I get there, so I decided today I would push myself a little harder. I wanted to leave having set new bests across all three disciplines of running (20 minutes), rowing (10 minutes) and bike (15 minutes). This challenge I knew would take it’s toll but I figure that it would be worth giving it a crack and seeing how close I would get.

I began with my 20 minute run on the treadmill and started on the usual 7.km/h for 5 minutes before increasing it to 10 km/h for the next 5 minutes. I would usually leave it on 10km/h for another 5 minutes but decided instead to push myself and raised the level to 12.5km/h. This additional pace took me to doing 4 minute and 48 second kilometres and after holding this for 5 minutes I reduced the speed back to 11km/h. I think that my next session I will try a similar thing but only reduce the final 5 minutes to 11.5km/h and gradually build it up like this.

Day 9My rowing started off well, a stroke rate of 30 per minute and a split of 500m in around the 2 minutes 14 seconds. My aim today was to get over the 2.4km mark inside the 10 minutes, a feat that in itself hasn’t proven that easy in the past. By the 5 minute mark I knew that I was falling behind, I’d be lucky to reach the 2.3km in the time so I increased my work rate by lifting the stroke rate to 32 per minute and reduced my split to 2 minutes and 8 seconds per 500m. By the 8 minute mark I had improved my position but the 2.4km seemed to be proving still elusive, i increased my output by reducing my split down to 2 minutes per 500m and held that for the remaining time. Unfortunately I fell just over 500m short of the 2.4km with a row of 2.345km inside the 10 minutes.

I was feeling quite tired by this point in time as I headed over to the bike for my 15 minute ride. I had missed out on setting new PBs across all three apparatus but was hoping that I could finish by riding over 8km in 15 minutes. I kept the same regime of alternate 2 minute effort levels and began at an alright pace, the rpm was holding around the 100 mark and by the end of 2 minutes I was only just under having ridden a kilometre. I decided to try and push myself that little harder to make up the time and managed to be on track having ridden over 2km by the 4 minute mark with my rpm up at 110. I kept pushing myself and kept pulling further in front, I was not sure whether or not I would get over the 8km in the time and found myself setting targets of distance to have covered by certain times. I know that on average I can ride about 600 metres in every minute on the bike, it would be close but I should be able to get there. By the 13 minute and 30 second mark I had ridden 7km, the end was insight and definitely possible, at approximately 14 minutes and 40 seconds I crossed over the 8km mark – it was done! The ride finished at 15 minutes with a distance of 8.1km being covered, an effort that I am quite proud of.

To finish the session I completed my usual three sets of 50 sit ups, today I pushed myself  with the use of a 9kg medicine ball, the extra weight made it a little harder. I spent the next 10 minutes stretching out my legs, tomorrow I have another 7km run to complete and would like to see if I can get down to 37.5 minutes for it.

A Good Start to the Second Week

Day 7 – Monday 7th January 2013.

To begin this second week of training I returned to the gym to complete a cross training session. I was feeling quite good and optimistic that it would be a good session even though it is still a struggle to actually get motivated to go and do a session.

I arrived at the gym just before 8:00am and started with my usual 20 minute warmup run on the treadmill. I am still not pushing myself too hard with this run and kept to following the same routine of 5 minutes on 7.5km, 10 minutes on 10 km and the 5 minutes on 12.5km. I did find today that it was a lot easier than what it has previously been for me, hopefully this means that I am showing some signs of improved fitness. My plan is to move towards stretching the run by running in 5 minute intervals on 7.5km, 10 km, 12.5km and then 14km however I don’t feel that I am there just yet so maybe the start of next week this can become a possibility.

Day 6At the conclusion of my time on the treadmill it was time fore my 10 minute row. I was determined today to try and set a new PB by rowing over 2.4km in the time frame. I had rowed over2.3km previously so this is my next step in moving towards the 2.5km goal that I have always struggled to maintain regularly. I started off well with a stroke rate of around 30 per minute and an average split of around 2 minutes and 14 seconds. At the 5 minute mark I increased my workload in power and started to row splits down towards 2 minutes and 7 seconds whilst maintaining the same stroke rate. At the  minute mark I lifted my stroke rate and was rowing with a split just above 2 minutes, by the time I crossed the 10 minute mark I had rowed over 2.4km which I am very happy with.

My session was completed with my 15 minute ride. I decided to keep with the same regime I have been doing of alternating resistance every 2 minutes. Todays goal was to ride over the 7.5km inside the time. I began, and as always, had a slowish first 2 minutes as I was trying to find my rhythm. Gradually I managed to stabilise my revolutions at 104 per minute and managed to ride a distance of 7.8km by the time the 15 minutes clicked over. I am quite happy with this effort and look forward to trying to break the 8km in the coming weeks.

After finishing the ride I headed over to the stretching area. I completed 3 sets of 50 sit ups with a 8kg medicine ball before stretching out my legs. I have an indoor soccer game tonight and need to make sure that I am not too stiff and sore before the start of the game.

Overall today’s session has been a good one, I am seeing progress in most of the areas of my training. My big hope is that this can continue not only through this holiday period but throughout the entire year.

A Work in Progress

Day 4 – Friday 4th January 2013.

Today’s gym session really makes me realise that this year is going to continuously be a work in progress. I am still not feeling like getting up and going to do the exercise yet I know the benefits that I will get out of it make it worth it in the long run.

I was quite surprised after getting to the gym with the progress that I am making, my run on the treadmill was similar to the one I did on Monday with completing 3.31km in the 20 minutes moving from speeds of 7.5km/h for 5 minutes to 10 km/h for 10 minutes and a final 5 minutes on 12.5km/h.

Day 4I was feeling pretty good at the conclusion of this run and headed off to complete the 10 minutes on the rowing machine. The last session I completed I managed to row just short of 2250m in the 10 minute time line. I was keen to try and beat this today with a target of a minimum of 2.3km in the 10 minutes. I started at a reasonable tempo knowing that I would pick up the pace in the second half of the row. In the last 2 minutes I picked up the tempo an managed to row 2.4km in the 10 minute time frame, an effort I am very happy. My next task will be to push for the 2.5km in the 10 minutes which will be a big challenge to achieve.

To finish my session I headed to the cycle for a 15 minute ride. I mirrored the routine from earlier in the week in doing 2 minutes on 6 resistance before moving to 2 minutes on 3 resistance and then alternated between these. I was happy with my progress and managed to ride over 8km in the 15 minute time frame.

To finish my session I headed to the stretching area and completed three sets of 50 sit ups with an 8kg medicine ball.

Whilst there is still a long way to go I am happy with the progress I have made in this first week. Hopefully I can use this to build on top of it as I head into the second week come Monday.

A Shorter Session

Day 2 – Wednesday 2nd January 2013.

Today I was really keen on following up on the good start I made yesterday with the run to see in the New Year. I am aware that if I don’t fully commit to training every day from this early stage in the year than I will have considerable difficulty later on (plus I would love to be able to get to the end of the year and to have not missed a day).

The problem I was facing with today’s session was that I was on a strict time limit due to being given free tickets to the 7th session of the Hopman Cup and needing to catch public transport into the city. Perth’s public transport is very average and quite unreliable so I needed to give myself plenty of time to be able to be in by 9:30am to meet my friend who I was taking along. A secondary problem I was facing was that I have developed a significant blister on yesterday’s run which had popped and I was a little reticent about aggravating the area.

Day 2I finally fought off my demons and committed to a shorter session consisting of a 10 minute run, 10 minute row and 10 minute cycle. I arrived at the gym and felt quite sore as I got onto the treadmill to run. The blister on my foot was very sore whenever the shoe rubbed against the spot, I ignored the pain and began my run. After a few minutes the pain from the blister subsided and I continued to increase my speed from the starting 7.5km/h to 10km/h each for 5 minutes.

I headed onto the rowing machine for my 10 minute row, as with the treadmill I wasn’t interested in pushing myself too hard but wanted to get a decent workout. I began at a slowish pace with a stroke rate of 29 strokes per minute and a 500 minute split of 2 minutes 14 seconds. At the 5 minute point and again at the 8 minute point I increased the intensity and had completed 2.25km by the 10 minute mark, I think my goal for the next session might be to try for over 2.4km in 10 minutes.

To finish the session I headed to the cycle and began my 10 minute ride. I copied the format used the other day with alternating every 2 minutes from 6 resistance back to 3 resistance. i managed to ride 4.8km in the 10 minute time frame.

I felt quite satisfied with the quality of the session today, whilst the length wasn’t as long it did feel like it was good quality and I do feel stronger. One side point is that I think I will start putting a band aid on my blister, the excess rubbing has caused a significant amount of bleeding from my heel. Hopefully a band aid will stop some of that bleeding (a little).

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