CTFR...

seeing as it is no longer practical to ride Mondays with speedygeese after work, Tuesday has become the new day to ride (together with the usual Wednesday & Friday)...it was nice not to be wearing my long bike pants...

I'd cancelled my physio appointment as my shoulder has been improving - I've nearly got full range of movement back so just need to work on regaining strength...

went for an easy run at lunch, nice conditions...

the stats:
start temp/humidity: 14.6/46%
start time: 1:10pm
total distance: 9.07
total time: 50:00
avg pace: 5:31
total calories: 411
avg HR*: 155

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 112-130]
09:09 [Z3: 131-148]
35:31 [Z4: 149-167]
03:09 [Z5: 168-185]

today

rode to the gym - back in long pants!

gym - had to lower the weights on the barbell bench press (10kg on the 20kg bar instead of 20kg) and the dumbbell incline bench press (10kg dbs instead of 15kg dbs) as expected...the barbell bench press hurt the most, the incline not so much...everything else was the same weight pre-injury...the cuban press also hurt a little due to the shoulder rotation involved but I'm sure everything will come good soon...

rode to work - in short pants!

nothing planned for lunch today...

tomorrow I will revert to running at lunch so that I can do the main speedygeese session as I was doing for the latter part of the track season...

oh, forgot to mention I've entered the Canberra Times Fun Run (got in for the normal price late on Sunday night)...I've got no idea what time I will run but sub 50:00 would be nice...