I went to the gym again last night for a couple of hours to work through 'the plan' formulated previously. Now, whilst I did stick to it for the most part, there were a few differences with what I did last night:
The initial run - rather than doing 15mins with 1min fast intervals I ran for 20mins with the following fast intervals: 1min, 1min, 1.5mins, 2mins. Hard going, but not as hard as I may have originally imagined. I think in future I may try to up the basic speed (maybe try to run at 12km/hr rather than 11.5km/hr?), we shall see.
I also added a couple of sets of pull-ups before the lat pull-downs. I think I did a set of 10, then another set of 7. I felt rather self-conscious doing them but hey, it doesn't really matter now does it?
The last 10mins on the treadmill didn't happen - I did 2 mins before getting a horrendous stitch (too much water? not enough? too much ab work?) so I decided to go for a serious caning session on the cross-trainer instead. 12minutes of hell. Honestly, I thought I was going to pass out - I was obviously doing it right!!
7mins cooldown on the reclined bike and that was me done. All the other resistance exercises listed previously were carried out with no real differences.
It's going well I think. I feel like I'm making an effort and that it may well start to pay off soon - all is good!