This week worked on the same card game principles as last week, depending on the suit would depend on the exercise and the total amount of reps.  Push press included 20 calories on the treadmill, but I am trying to achieve this in under a minute by increasing the incline and speed, the only annoying thing about the treadmill is that you can't manually input the speed, you have to use the increase speed controls which takes time.  

My morning tuesday morning boxing class has now been cancelled, it was a great class just to keep active first thing in the morning and to build up a sweat.  Apparently the numbers were never high enough, I will now probably start to feel lost on a Tuesday morning.  At least we had a good session this morning, with a mix of drills and 1,000 punch sprints.

First we did a set o punch drills from upper cuts, jab cross and hooks.

• Side steps with 4 punches
  
• Pistons
  
• Step jump with 4 punches
  
• Plank with punch
  
• High knees 8 punches
  
• Crunch and punch

We finished off completing 1,000 punches:

• 100 uppercuts
  
• 100 jab / cross

Now I have to start making up my own routines.  Especially since, Dave got some gloves for Christmas.

The morning started, as most morning do ;) with a workout.  Started off with an 1/2 hour bootcamp session, the only major thing that was probably most concerting would have been the additional pushups on the bosu ball, considering my workout yesterday also consisted of pushups as well as a full on boxing class.  Felt good to get through it, 4 and a bit rounds of the following:

• x15 box jumps
  
• x 15 ab crunch (legs high and straight)
  
• x15 kettle bell row 12kg 
  
• x15 plank up/downs
  
• x90sec treadmill 14-15km
  
• x15 push ups on bosu
  

and then we incorporated the 20,000 plus steps done today (to be far this does include the run later on in the day), and then a 5km run.  Felt great and good to be moving again (missed having those run moments), and now just need to increase the distance which I am sure I will get there with some time and patience.

Felt like a full on crazy workout today, my usual 'boxing partner' was not here this morning, so I had the pleasure of training with the trainer and doing two sets of circuits.  Which to push yourself to new limits are always great, but most definitely hard work, although surprisingly the 'killer' part of the circuit would have been the touch jumps, doing them for 30 seconds for 3 sets, your legs start to feel pretty heavy.  The usual combos, are always a mind beep, especially at 6am!!  So my major workout this morning consisted of the following TWICE

Of course when your training for a 24 hour endurance event, your training doesn't stop first thing in the morning.  The second session of the day had to happen after work.  This is more strength and conditioning based rather than cardio, but is still a killer workout:

Why is it when you feel like you are actually achieving something, you end up doing something that ends up setting you a couple of step backwards.  After feeling a little lost this morning without my usual PT session with Megan, it took me a little while to work out what to do in the morning.  Not really sure what to do when you don't automatically get up and put on some gym clothes, and run out the door. Made up for it after work, creating my own kettle bell workout, that was after a 30 minute stretch and warm up session.

4 sets:

• x12 8kg Single Arm Swing
  
• x12 8kg Renegade Row
  
• x12 12kg Squats
  
• x12 12kg Figure 8
  
• x12 8kg Russian Twist

After an hour in the gym, topped it off with a 5km run, yep this is where I rolled the ankle.  Taking an over excited dog with you on a run is probably not the best idea in the world, and when he starts getting under foot stride, there is no real surprise that the ankle ended up going.   I hadn't gone too far, but it would have probably taken me the same amount of time to walk back as it would to continue running, so I continued running.  Annoying it was a really good run, apart from the dog, and felt confident I could have gone on longer (if not for the ankle). 

Muscles were feeling tight today, and after a 1/2 hour boot camp sessions and stretch, my muscles still seem to loosen.  I was  hoping to get for a run afterwork, but thought that it would be best just to give it a rest and concentrate on the foam roller, so at least i managed to get back into the gym.

Its always best to get your body moving even if it's not what you initially planned to do, and at least I did something.  Hopefully get will go out for a run tomorrow morning, after giving my body a little rest.

Bootcamp training consisted of:

• Ball slams x15
  
• Single legged row x10 each side
• Bear crawls
• Mountain climber x15
• Squat thrusts 10kg x15
• Leg raises x15

4 sets

Doing 1/2 hour of stretching, has to be one of the hardest things to do especially when your body is just full of knots. The concentration and the pain, is so much harder than any obstacle course run. Would highly recommend doing a stretching class as part of your regular routine, trying Pilates or yoga will help loosen, lengthen and strengthen your muscles.

The challenge will be getting the right balance with doing too much and burning out, or just sitting down and not being bothered doing anything. Of course being careful to ensure that no injuries occur theought the next few months.  The first test will be Spartan in a couple of weeks.

With much concentration, I actually made it to the gym - but then there were two problems that then arose:

1. I didn't actually know what happened to the spider, or where it went, so it could still bloody well get me as I got out the car, and
   
2. If there was more than one, then maybe it got into my gym bag

Luckily, neither happened but somewhere they are still in or out of the car.  At least I got my heart racing and the sweat pouring before I even started my workout my morning workout.