D day...

D for departure day...

rode to the gym...

Day 1 program

• reverse shoulder throws with black theraband - 12 each side
• dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
• bench press - 3 x 6 with 17.5kg on the bar *increase in weight*
• incline dumbbell press - 2 x 8 with 12.5kg dumbbells
• cable crossovers - 2 x 10 with 3 plates
• cuban press - 3 x 12 with 6kg dumbbells
• tricep extensions with bar - 2 x 8 with 9 plates (41kg) *increase in weight*
• tricep dips on bench (straight leg followed by bent leg) - 2 x max (30/25 then 25/20)
• pelvic tilts with leg lowers - 3 x max (35 for tilts & 12 for lowers
• stretching

rode home then headed out to mum & dad's to drop off the extra plants and potting mix...

back home to head out for a run...ran around Franklin and Harrison, sheesh it was windy...

the stats:
start temp/humidity: 12.4/50%
start time: 11:51am
total distance: 9.03
total time: 50:00
avg pace: 5:33
total calories: 425
avg HR*: 140

*Time spent in HR Zones:
00:22 [Z1: 93-111]
01:32 [Z2: 112-130]
45:49 [Z3: 131-148]
01:12 [Z4: 149-167]
00:00 [Z5: 168-185]

and that is enough exercise for today...!

now to get ready for THE trip...