Freezing...

yesterday I piked on riding to the gym when it was raining steadily at the time to leave!

Day 2 of the program
warm up on the bike (Level 6) - 5 mins
stretches
slow Cuban press x 12 (2kg)
wrist extension/flexion 2x25 (2kg)
forearm stretches
assisted chin ups (2x6 40kg/1x10 45kg)
seated row (2x10 30kg)
trx single leg squat jumps
barbell squats (2x6 +20kg/2x10 +10kg)
leg curls 2 x (7x7x7 matrix 25kg / leg press x 10 80kg)
standing hammer curl (2x8 8kg)
low incline bicep curl (2x12 5kg)
back extensions (3x10)
stretches

footy training was freezing, even worse than Monday due to the wind...15 players this time with 2 coaches...picked up our fundraising chocolates (freddos and caramellos)...

today I did some caching at lunchtime...

I only did the early run with speedygeoff in the afternoon as my right knee wasn't very happy....Nadine joined us near the carotel park...

the stats:
start temp/humidity: 9.4/48% (dropping to 6.4/69%)
start time: 4:05pm
total distance: 12.73
total time: 1:20:22
avg pace: 6:19
total calories: 570
avg HR*: 145

*Time spent in HR Zones:
00:20 [Z1: 93-111]
05:01 [Z2: 112-130]
51:54 [Z3: 131-148]
13:42 [Z4: 149-167]
02:17 [Z5: 168-185]

barring wet weather I will be riding tomorrow...back to Day 1 of the current program for gym then might try Customs at lunch...