19 Nov - Gym (X-Trainer)

5 min warm up on X-trainer

40 minutes of resistance 13 with HR at 176-184bpm (87% of max)
Final 5 minutes upped resistance to 14 and then 15 (HR around 185-190 bpm)

Straight onto squats:

10 reps of:

10kg, 40kg, 50kg, 60kg

Followed by 3 * 10 jumps after each weights.

3 * 10 of deep squats, calf raises and single leg squats.

Hip and hip flexor exercises.

Really really tough session, all feeling good though.