I had a better week of workouts this week! This was my actual recovery week, so I had a few recovery sessions in there, although I skipped one for a rest day. I also got into Stage 6 of NROLFW and it is going to be TOUGH. Which gets me a little excited. Here are all the details.
Last Week (4 Feb to 10 Feb)
Rest day! This week I was having a rest week from weights. Although I was planning on doing something else, that didn't happen. I decided to listen to my body telling me it wanted more sleep, and rested another day.
Thursday9km treadmill run in 51 minutes, with random hill program. After a day of rest, this run felt good! I actually set the speed on the treadmill a little faster than normal - 10.5 kph, and let the treadmill's random hill program do the rest for me. There were a few times when a high incline made me struggle. But I was proud for pushing through.
FridayProject Shape Up Workout DVD 50 min. Today was a rest or recovery day, so I did a moderate intensity workout dvd, that focuses on abs, butts and thighs. I find if I really concentrate on squeezing my muscles through the exercise movements, I still get a lot out of the workout, without the stress on my joints.
SaturdayLong run - 18km treadmill run in 108 minutes. In the spirit of having a recovery week, I didn't push during my long run - I just wanted to have the time on my feet. I was aiming for 15km, but felt good so I kept going for a bit longer. I actually drank Powerade Zero while I was running this time, and I think that helped my recovery from the run.
MondayNROLFW Stage 6 Workout A. Whoa! This workout was a killer! I did negative pull ups, reverse lateral pulldowns, Bulgarian split squats and push ups. For the pulldowns, I did 10 sets of 2 reps at a heavy weight. My arms were wrecked after this workout! Even my legs were in a bit of pain from the split squats, and I've lost a bit of conditioning with push ups, so they hurt too. It was a quick workout though - only about 40 minutes in total.
Tuesday9km treadmill run in 50 minutes, with intervals. Although I had a tempo run on my schedule, I decided to do intervals instead. I did 1min fast, 2min rest, 2min fast, 2min rest, 3min fast, 2min rest, and repeated three times. By the last set I was really having to be strong to finish. But it felt good!
The NROLFW Stage 6 Workout A on Monday. It made my muscles burn, in the way only a really good workout can. I'm becoming a big fan of low reps and high weight. Hit me with it!
I felt better about my consistency in training this week, but I still skipped a session I had planned (even though it was a recovery session). I'm ok with it this week, but I don't want to repeat next week. I'm planning on working out six days, and I want to achieve that.
I also am really looking forward to more of NROLFW Stage 6. I think it is going to be tough! But I'm really feeling like I want to push my strength. The aim of Stage 6 is to see if by the end you can do a pull up. I'm not convinced I will be able to, but I'm going to go hard and really give it a good old college try.
Can you do a pull up? Did you have to work up to it? What exercises did you do? I need your secrets!