Seeing as 90% of us were busy with New Year’s work parties and only 3 were semi keen to ride we decided to cancel. We may do tomorrow night if numbers can be aroused.

To burn off the garlic bread and pizza I had for afternoon tea I hit the gym for an extra hard (harder than usual) work out.

I wanted to do 5km on the running machine at a higher than normal pace but each time I got it up to 10kph my bad knee was making warning movements. (like 2 bones on ice rubbing against each other or like there are a fewe marbles between my knee joints holding everything together) Not a good feeling. So I slowed it right down and just tried to keep my heart rate above 111. I tried to make it an interval training and work from 111 to 152bpm but every time I put the pace up my knee said STOP!. This is what usually happens with my fitness and knee. The fitter I get the less stable my knee gets.

Summary:

Running machine 28 minutes, 3km. (lots of walking pace).
Check in.
Blood pressure: 139/81
Heart rate: 52
Weight: 85kg
Warm-up on the running machine 28 minutes, 3km. (lots of walking pace).
Machines:
Abdominal Crunch: 50kg X 15 X 1
Back Extension: 55kg X 15 X 1
Chest Expansion: 45kg X 15 X 1, 50kg X 15 X 1
Lateral pulldown: 60kg X 15 X 1
Leg Press: 180kg X 15 X 3
Leg Curl: 49kg X 15 X 1
Calf Raise: 73.5kg X 15 X 3
Arm Curl: 41kg X 14 X 1
Leg Extension: 45kg X 15 X 3
Inclined Sit-ups 25 X 3
Finish Check
Blood Pressure: 135/66?
HR: 85bpm
Weight: 85kg (had a bottle of Amino water).

My brother sent me a link to make a 0 week Tokyo Marathon training program.

Here it is here. Not sure if I can stick to it, but this is what I should be doing.

Will ride to work tomorrow…