Back into it...

after about 4hrs sleep, I was up and off to the gym...

warmed up on the bike then into the stretching...

Day 2 program

• incline shoulder dumbbell rotations - 12 each side with 4kg
• dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
• unilateral seated row - 3 x 6 with 62.5kg *increase in weight*
• assisted chin ups - 2 x 8 with 35kg
• incline reverse dumbbell flys - 2 x 10 with 6kg
• leg press - 3 x 6 with 170kg *increase in weight*
• eccentric hamstring extensions - 2 x 10
• single leg squat with dumbbells (resting leg on bench) - 2 x 10 with 10kg in each hand
• dumbbell hammer curls - 1 x 8/1 x 5 with 12.5kg *increase in weight*
• postman curls - 2 x 8 with 9kg
• back extensions - 3 x 15 with 10kg plate
• stretching

work was manic...then it was speedygeese @ Parliament House...

attendees (13): Andrew S, Cathy M, Cherie (new), Craig, Ewen, Helen, Kym, Lucia (sp?), Mick C, Neil, Rae, Yelena and me...

warm up: 2.12k (usual big lap + jog to lower flagpoles)

teams of 3, roughly based on speed...Lucia/Andrew/Helen, me/Kym/Craig, Neil/Mick/Rae, Yelena/Cathy/Sheree & Ewen...

30mins...diagonal downhill effort/walk recovery/uphill effort/walk recovery etc...I acted as time-keeper...

rough times (effort/recovery):
27/53, 25/53, 25/53, 22/49
26/56, 26/52, 25/53, 26/49
23/52, 25/50, 24/50, 26/49
27/50, 26/50, 26/56, 25/51
27/55, 25/54, 27/56, 28/53
26/56, 23/55, 26/63, 24*/-

* I completed this one after time was called

warm down: 2.02k (reverse lap)

total 8.96k in 72:11...starting temp/humidity: 19.8/16%...avg HR: 141...

will sleep well tonight...!