25 Nov 2012 – hello

after the excitement of a night out Friday, I got an early night last night, which translated to an early-ish start to Sunday. had a decent gym session, plenty of sweat and a good dose of hard work on the treadmill and rowing machine.

first treadmill stint was done at 10km/h – but a combination of that effort plus the rowing machine led to much slower times in subsequent 2km treadmill stints.

did my best to break the 30s barrier for 200m – didn’t manage that, but I did record a personal best of 31s.

Summary

Time got up (today): 04:55
Mood (1 to 5):
Morning 5
Lunch 5
Night 5

journal

04:55 – 1 small “mini toast” snack, glass water
05:10 – gym (see below)
08:30 – cheese & mushroom omelette, toast, orange juice
10:00 – bowl of sultana bran and sliced banana
12:00 – 1km walk to cafe for lunch – salt & pepper squid salad, banana smoothie
13:00 – 1km walk back home
18:00 – pizza, garlic bread
20:45 – glass water, bed

gym

5 mins bike warm-up

1000m row – 3:56
5km bike – 11:48
2km treadmill – 12:06

800m row – 3:03
5km bike – 12:54
2km treadmill – 15:42

600m row – 2:11
5km bike – 12:58
2km treadmill – 15:43

400m row – 1:18
5km bike – 12:31
2km treadmill – 16:11

200m row – 0:31

20 x crunches. plank hold – 1:00
20 x ab twists. plank hold – 0:38
20 x bicycle legs. plank hold – 0:27

stretch

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