Gym

Tuesday I went to the gym after work.

Started with warmup on the treadmill. Ran 2.51K, time: 14.32 minutes. Before I have had a pace of 6 min/k but decided to increase the pace during the run. The first 1K I had a pace of 6 min/k (10), then I ran 500 meters with a pace of 5.27 min/k (11), then 500 meters with 6 min/k (10), 250 meters with 5.27 min/k (11) and the last 250 meters with a pace of 5 min/k (12).

Focus was then biceps, triceps, hips, lunges with a bar,  balances on a balance trainer for 90s, continued with this new exercise (balance, coordination, core) plank with a 1kg ball: manage to throw the ball 12,12 and 24, have started to get up the speed, did hip tabata which included plank leg raise, side lunge, squat to side, wide squat, single leg crab superman, donkey kick and lung to heel raise. Then I ended with core exercises: rolling toe plank, plank, boat with a 10kg weight, rolling wheel.

Gym

Thursday it was time again for the gym after work where there was no warmup.

Focus was back, shoulders, hips, did chinups, calves, torsorotation, squat with a bar, then it was 90s on balance board, top leg, donkey kick, clam, fire hydrant, circlem bridges, plank with a 1kg ball where I could throw 25, 30 and 21. Then it was rolling toe plank, plank, boat with 5kg ball, rolling wheel