Tonite it was time to get to the gym again. It was freezing cold when I biked to the fitness center but that is not going to stop me from exercising. It also was windy and some upwind which did not make it any better with a 3 gear bike 🙂

It was crowded at the treadmills so by the time I was going to choose one it was full, lucky me a guy just finished and stepped off one 🙂

I decided to do what I have done lately, start with the speed 10 (6 min/k) and increase the speed every 500m. I forgot once again to stretch but hope I would be fine anyway, have some issues with my right M. Gluteus Maximus.

So I started to run and after 500m I increased the speed to 10.5 (5.42 min/k)  and then after 500 m I increased the speed to 11(5.27 min/k)  and then I decided to increase the speed to 12 (5 min/k) after 500m. Then I had a longer cool down where I decrease the speed every minute til I was back to walking and then I decreased the speed every 15s.

After that it was time to go the gym and exercise triceps, getting used to the new machine and increased it to 34.5 instead of 32.5 this week and biceps 8 kg and then a hip stability exercise and then other leg exercises. Ended with core: circles 3×153 side plank, 3 slowly low boat, 5 min and 10 s plank. In between the boat pumping 20 times.

Now I am feeling in my triceps that I increased the weight 🙂

On the treadmill: 1.86 miles (3K), total time: 18.55 min
average pace: 6.18 min/k, max pace: 4.46 min/k VO2 Max: 27 ml/kg/min