Sat- I did 1hr 15 mins Yoga Russian Style ha ha.

sit ups 65

pull ups 4

push ups 20

EAT MY SHORTS BURT DUDE yes ha ha

training starts monday

Allie if you only did none then you have to try and do 1 the rest trying to do 5 reps of one. and do this on the Mon/Wed/Fri this week.

15 mins xtrainer level 5 

5.5 miles running the sun was out had is hat on so I thought I would join him nice route I used to do in the mornings, average pace 7.30/7.45  felt okay, had to stop twice just to stretch a bit make sure !

15 mins xtrainer level 5.

Core work....... medicine ball sit ups did these instead of the 200 training, although I did

20 with med ball

20 without

20 with

then the bridge one legged each leg with swiss ball, this one is hard but I got the hang of it.

plank on swiss ball, 30 secs into swiss ball crunches then rest and repeated.

bridge two legged on swiss ball but with 20 up and downs ha ha this looks funny lol :O

swiss ball kneel and balance for as long as possible. 1min 30 secs

new record 2mins 33 secs

Then did some hammy and quad weight machines and some side weight machines.

Took Dylan with his friend to the driving and par 3 golf again oh my, so I headed out on the bike for an hour the motorized one that'll be another 250 cals he he

I hope everyone did their training........

I did the level 1 of the pull ups

and level 3 push ups now I feel sore already  

discombobulate...

 Honestly why such a fumbling foolish word but

it's so funny

it's confusing !

Are you ready for this, its too good to miss, come enjoy my paaarrrrtyyyy ! LOL

I am really enjoying these xtraining workout's the weights etc..... I am enjoying yes me:)

I put 6 vo2 max miles, as I did the equivalent of 6 x 1 mile reps on the xtrainer

•   5mins warm up
• 1/ level 8 at 165 rpm for 6 mins oh my it felt like a mile rep h/r 170
•        3 mins level 5 recovery h/r down to 125
• 2/ level 8 at 165 rpm for 6 mins h/r 172
•        3 mins level 5
• 3/ level 8 at 165 rpm for 6 mins  h/r 173
•        3 mins  level 5 h/r 130
• 4/ level 8 at 165 rpm for 6 mins  h/r 177
•        3 mins level 5 h/r 122 ? dont know why it got lower ha ha
• 5/ level 8 at 165 rpm for 6 mins  h/r 176
•        3 mins recovery Im really feeling it this is so like mile reps its untrue!
• 6/ level 8 at 170 rpm for 6 mins  h/r 181 kicked butt on this one oh yeah!

3 mins level 3 warm down IM busted :-O

Weights Legs- machines did one legged and two legged also did the side things 2x 1 legged and the 2 more two legged.

Oh my my legs are feeling the burn.

Core work, bridge one legged 15 secs each one x 3

CHALLENGE TRAINING:

Press ups I didnt do the plan ooops I was pumped so I did 4 x 10 press ups fifth set 14 oooh the burn baby ....

Sit ups- again I am pumped today so

20 sit ups

15 sit ups with medicine ballI think its about 8lb ball ! blooming weight is rubbed off lol

25 sit ups

20 sit ups med ball

25 sit ups.

More core work two legged bridge.

swiss ball 3mins yes kneeling on the swiss ball balancing for 3 mins oh yeah :)

Some advanced pilates hips exercises

Pulls ups I will do later at home, I am so not doing my pull ups in the gym I would just keep laughing like a silly girl ha ha !

Sweat rating on the xtrainer was Dripping omg I had a shower or I looked like I had !

an hour on the M/bike :-)

UpDATE

Pull ups. oh my word !      

Im still on week 1 day 1  and cant do that yet ! should be 2,1,1,2,3 !

2 pull ups

1 pull up

1 pull up

1 pull up

2 pull ups

5 Mins xtrainer level 5 warm up 

stretches

Kick backs on the swiss ball

6 miles went out easy and picked the pace up over the last 3 miles.

40 mins 44 secs overall pace 6.45min pace, but it was more like 7.30 n the way out and 6.30 on the way back, lung worker. I am made up with this my hip was fine too, but the hamstring was slightly week afterwards.

15 mins xtrainer level 6

core work..... swiss ball

knelt on the swiss ball balancing   I did reps of this with a 30 secs rest as follows

30secs ....1min.......2mins.......2.30 mins..... 3mins 33 secs for the last one and I was shaking oh yeah shakey.... I really felt the inner core working really hard on the last one and it took allot of concentration.

Oh my I took a phone call during the 2.30mins one ha ha I was okay for the last 30 secs then I fell off laughing down the ball.... Why did I take the call eh! lol.

Bridge core work advanced kick backs.

bridge one legged on the swiss ball did reps again

Did the squats on the wobbly ball thing

did some 1kg med ball work on the wobbly ball thing.

Did the one legged plank on the swiss ball into plank ball squats basically you roll the swiss ball under neath you its hard work I did 10 reps then plank again then rest 30 secs repeat 3 times.

I was made up with this one as some guy was having a personal PT train him and he wasnt fat or anything but he was moaning like hell about doing these he compeleted 3 the pt trainer said you need a really strong core to do these theyre great just concentrate you can do them........ ha ha ha he was moaning about them so much and there was me quiet as a mouse in the corner doing me own thing LOL  

Did one more swiss ball balance of 2 mins with my arms out in front I did torso twists to each side 2 on each side then I held and then...... which is all I wanted to do honestly the pt trainer started pulling faces at me in the mirror then said he was going to push me off so I fell off laughing ha ha ha....... ;-)

stretched out  Happy Dayz 

10 mins xtrainer level 6

1 mile warm up 8mins

did 3 x 800ms reps on the sweatmill!

at 5.30min pace

on the fourth one I was 1 min into it and I felt my hammy getting tighter so I stopped....nothing worth any more injuries!.

did stretching for 15 mins then did some core work exercises one legged bridge etc....got a bit fed up the sun had his hat on.... so I went out on my motorbike and it was lovely the roads were sticky but their was allot of traffic.

Did some more core work when I got home

Chris M set me a challenge standing on a swiss ball here is the video link

http://www.youtube.com/watch?v=0vTYaQM1W84 

and no I did not do the dance at the end but I was very happy I did 5 secs ha ha it was at home though as it took me about 10 goes.......

I went out for a cheeky drink only one and that was me drunk ooopsy daisy I was with my sister so it ended up being a few more than one but hey I still got an early night ha ha :-)

No miles, NO trials and no Yoga, I didnt make it....... I was tired from cheeky drinks I had last night ha ha ha.....

although by the afternoon I was up for a nice motorbike ride..... 3 hours. Southport Croston Chorley.... Wigan, Parbold, Mawdsley, Southport and was a really nice sunny day with some great roads loved it !

Anyways, its great in the country side but I hit Southport on the way back and I had 2 near missed on my bike why do people refuse to even look for motorbikes so here is my link to show you how you would notice us if you needed to ha ha

http://www.youtube.com/watch?v=Ns-CpxNsA3k&NR=1

So please people look for riders ! we are quite vulnerable as we dont have a hunk of metal around us..... if I drop my bike at 25mph it would most prob be a right mess and cost about £4000 to fix.... and then any faster or if I hit your car I would break bones or even die!  but I was okay today I handled the swerve perfect stupid pedestrian! and idiot car driver.... pulled out on me on a roundabout it was so close.... In England we have roundabouts circular things well you give way to the right once your on the roundabout its pretty much your right of way, unless your a stupid person, whether your on a bike or in a car or a cyclist ! stick to the road rules ..... ahhhhhh :-O  ok Rant over :)