Week 3 - PHA workout 1 - 3

PHA workouts in the CS gym.

2009-10-19
Morning: PHA Workout as usual. Left knee complained a bit on the step-jog but very mild. Right shoulder ached a bit on during the reverse flyes.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest (increase by 10 secs each time) 10 - 50 sec work to half that at active rest (increase by 10 secs each time; by half for active rest).

2009-10-20
Morning: PHA Workout as usual. No knee issues. Right shoulder still felt ached but less then the previous day.
Evening: Slow 2.2k run
- Glass and a half of white wine
- Felt very tired after morning workout so did not do lunch time spin. Went to bed at 10:30 to get some rest.

2009-10-21
Morning: PHA Workout as usual. Right shoulder same as previous day.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
- Two pints of cider

Week 3 weigh in:

Weight: 12st 7lb / 79.7 kg
Body fat 26.0 %

Though little weight has come off and starting to feel a difference though there is plenty of work to be done.