Gym - 10th August

Interval workout:

Treadmill

15 minutes interval running - 3mins speed 10, 2mins speed 13.5 - repeat

5 minute rest

15 minutes interval running again - same as above.

Spinning

35 minute interval spinning - 'hard' level. 20.6K. 

Weights

All 3 sets, 10 reps

- leg press - bicep curls - weighted arm abduction and adductions

Gym - 2nd August

Workout

1hr bike - resistance 15 - 20km (av. heart rate, 136bmp)

20 minute treadmill run - 3.68km (av. heart rate, 158bpm)

Weights

Bicep curls - 10kg - 3 sets, 12 reps

Deltoid abduction - 20lbs - 3 sets, 10 reps

Bench press - the bar - 3 sets, 10 reps