I knew I had to meet the end of November deadline for getting a time for a 5km run. I decided today I would have a go at it, I wasn't well yesterday so had a rest day hence today I thought it would be a good idea. I felt good this morning (other than being late for work) I was feeling fit, and when I got in from work I got changed so I would have no excuse for when Al came in from work.
Got to the gym, still feeling fit did a 5 min warm up on the bike and got on the treadmill. My initial thoughts were run for 5 walk for 1, excellent plan got started and got to the walk at almost 1km but had a stich and felt dead. So walked for 0.5 km and ran another 5km and felt dead. In the end I ran 2.50km in 21.07 which isn't good, and I was dissapointed. I think it may be because it was on a treadmill so pushed myself too hard at the start because in reality I couldn't run that fast on the road. I have put the run down as an Unfinished this month and I know that I need to work on it.
I couldn't leave the gym at that so decided that I would do some weights This is what I have done tonight on the weights all bar the sit ups was 10 reps with 2 sets.
Seated Leg Curl: 30kg
Seated Leg Press: 50kg
Calf Extension: 35kg
Leg Extension: 25kg
Row/Rear Deltroid: 15kg
Chest Press: 10kg
Shoulder Press: 2.5kg
and finally 40 sit ups
As you can see my arms need working on.
My main bit of advice would be take a partner who knows the gym with you - this way they can help you with your form and you can do the right about of reps in the correct form, ignoring the ones that are in poor form. You will hate them in the gym but appreciate them afterwards.
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