speedygeese @ Parliament House

the day started with the usual gym session - Day 2...

warm up - bike & stretches...incline shoulder rotations...wrist curls...wrist extensions...seated row...assited chin ups...decline bench flys...leg press (kept it at the accidental 165kg!)...eccentric hamstring lowers....split single leg squat...hammer curls...postman curls...back extensions...warm down - stretches...

ducked out to Willow Park Nursery at lunchtime to pick up some really cool balcony pots (Greenbo XL - in purple, lime green and red)...they will be populated on Wednesday when I go back out with mum & dad at lunchtime...

after work was speedgeese...

attendees (18): Abi, Andy, Caroline, Cathy M, Colin, Craig (early & 1st warm up lap), Dave, Ewen (early + warm up), Helen, Jen (early), Kym, Neil, Rae, Rebecca (new), Ruth, SG, Yelena and me...

warm up: 2.96k (usual big lap plus lap around old Parliament House)

on lower grassy square...relay teams of 3 - sprint diagonal downhill & uphill alongside flag poles, jog backwards & forwards across short side x 2...repeat for 30mins...

teams were based on height - Neil/Abi/me, Colin/Andy/Helen (winners), Dave/Rae/Kym, Yelena/Ruth & Rebecca/Caroline

rough times (my jog/effort):
2:01/0:57, 1:57/0:57, 1:53/0:57, 1:51/0:58
1:52/0:55, 1:54/0:59, 2:00/1:04, 2:03/1:05
2:31*/1:00, 2:00/1:05

* Abi was on the wrong side for the change from Neil, oops!

warm down: 2.52k (jog down to Lake BG and back)

total 10.77k in 79:36...starting temp/humidity: 23.3/23%...avg HR: 146...