Last day of 2015 and of cause got to finish it strong................

Schedule called for Cathe To the Max but that is one that I do not have so after reading the description decided on Pretty Fierce Lean Out Anaerobic Capacity Cardio and UFit 6 Pack Abs.

Pretty Fierce Lean Out Anaerobic Capacity Cardio is short and to the point kind of workout - 10 body weight exercises workouts 40 secs ON/ 20 secs OFF then 4 exercises for 60 secs ON/  60 secs OFF then repeat the previous 10 exercises - 36 mins with warmup and cool down. For the 2nd set of workout, I use my weighted vest (not sure what the weights is that is in it) and that up the intensity quite a bit.



I was pretty soak when done, this is what I looked liked after PFLO

But of cause I still need to run, only Coach Troy could make a title like Runerval Cheetah Fast sound enticing, this is my first time doing this DVD, I had printed out the workout and looking at it, it looked doable although I wasn't sure it was correct.

Boy, was I right about the written program not being correct, it was way off. After a 4 mins warmup and 3 mins at a fast pace (I use Half Marathon Pace 6.4mph) it was time to start the pyramid workout.

This is what the written program said

Rest = same base pace and 0% incline:

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec

What we actually did

Rest = No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +4 and  4% incline 90 sec., rest 30 sec.

Base pace +3 and 3% incline 120sec., rest 30 sec.

Base pace +4and 4% incline 90sec., rest 30 sec.

 Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +5 and 5% incline 30sec., rest 30 sec.  

2 mins recovery, thankfully at base pace then repeat the pyramid, the 1st time around since I had no clue what I was in for I did 5k Pace and drop to 10k, for the second round I did 10k pace drop to Half Marathon, after another 2 mins recovery at base pace it was on to the last challenge, I was pretty tired so did this at marathon pace which was more than enough and as written

Rest = base pace and 0% incline:

Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%

incline 30 sec., rest 1 min.

Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%

incline 30 sec., rest 1 min.

Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min 

Then we cool down, amen to that

What I look like after a play date with Coach Troy

Cathe's To the Max, has ab workout after the cardio so I pulled out UFIT with Cindy Whitmarsh and did 10 mins of the 20 mins workout, this wasn't just abs the cardio blast were taking their toll I was tired.




To finish things off since thigh and hips were tight, went over to youtube for hip yoga workout and ended up with one from Boho Beautiful which was just perfect @ 10mins.



Be safe celebrating the New Year.