Really wanted to go to the gym yesterday (Tuesday) but the shoulder was still in pain so thought will rest a bit more.

Today even though it was still painful, I had enough and went anyway.  In a way I am glad I did as its amazing how just one week with out proper exercise affects you.  I stayed away from the weights and concentrated on cardio only.

Did Cycling for 20 minutes first 10 mins at 65rpm to warm up then the last 10 mins as fast as I could.  I averaged around 95rpm or around 19.2mph.  Can’t remember how much distance I covered but was around the 9km mark.

Then on to the Cross Trainer – 20 minutes. Varying the speeds and levels.  Average speed around 70.  Total distance just under 2km.  Its really strange you can work so hard on that and cover hardly any distance..

Then onto the rowing machine.  The gym instructor told me to do this particular setting, you set the time interval to 30 seconds where you row as fast as you can then a 30 second rest period.  Repeat this 5x.  It is very hard, if you don’t believe me try it.  I managed to get around 50 strokes per minute which is pretty good going. 

After the interval rowing I did 2000 mtrs, averaged 33 spm and took just under 9 minutes to complete.  Need to try and bring this down to around 7:30/8 mins.  Will get their slowly as before used to take around 10 mins so I am improving.

The rowing also helped to stretch my shoulder muscles so its feeling better.  I do recommend rowing for people out there as it gives a very good all over body workout and low impact.

To finish it off I did some ab work – they going to hurt tomorrow LOL, well considering putting all this work into it – need something to show for it

Total work out time: 1:11, 973 kcal, Avg HR 147, Max HR 171.