Yesterday, I was scheduled to do an easy swim in the a.m. and an interval run and upper body work out in the evening, and that is precisely what I did.
My swim in the morning was rough. Out of the three activities, I think this is the one that I lost the most because of my vacation (it probably helps the running that I did that three times whilie away). I was having a hard time regulating my breathing and it was a struggle to say the least. I think I might have squeeked out 850 meters in 20 minutes (I was kind of doing intervals, but not really).
My evening workout was fantastic. I started on the treadmill with a 5 minute jog (5.0 mph). Then did 3 x 400 (sprint speeds 7.0, 7.2 and 7.4) with some jogging in between and then 3 x 200 (7.6, 7.8 and 8.0). I finished the last 8 or so minutes with speeds between 6.0 to 7.0. In the end I ran 3 miles in 30 minutes. I walked for a bit of a cool down and then headed to the weights.
I think I have mentioned it before, but I loosely follow Body for Life in terms of weight lifting. I like the system and feel like when I’m doing it consistently I see results. The basic system is that you do a set of 12, 10, 8, 6, and back to 12 with the same exercise, increasing weight as you decrease sets (back to the same weight on 12 as you were on at 
and then you do one set of 12 working the same muscles but with a different exercise. I did chest press (45, 60, 75, 90, 75) and then incline chest press (55). Then, I did lower back lat pull downs (65, 80, 95, 110, 95) and the seated row (55). I hate the seated row and it doesn’t feel like it works my back more my biceps. Despite my hatred of any exercise involving shoulders, I did a shoulder machine next (the one where you push the weights up with your upper arm). I hated it worse than the other machines so I won’t be doing that again. I struggled through 35, 40, 45, 50, and 35. It was not pretty. Next up was biceps. I have come to love working out my biceps. I do them on a machine in the free weight section which has 4 pounds already on it/in it (?). I did 15, 20, 25, 30, 25 pounds but didn’t do a different exercise because I was running out of time (M was done at this point). Lastly, I did tricep push downs (40, 50, 60, 70, 60).
I was sweating buckets throughout the evening work out. We ate before working out because we were both so hungry, but I still really don’t like that. I could taste the pork chops about half way through the run — yuck! I’ve been to the gym already this a.m. (which was a change of plans to be discussed tomorrow) and we’re heading there tonight before we eat dinner. I’m hoping to post my weekly work out schedule tonight (as I will normally do on Mondays) but I may not have a chance to do that until Wednesday.