speedygeese @ Parliament House...

as usual, the day started with the gym...boring I know...

drove to the gym so it was onto the bike for 5mins...

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 - 2 x 6, 1 x 5 with 20kg on the bar *increase in weight, finally back to pre-shoulder injury level!*
• incline dumbbell press - 1 x 8, 1 x 6 with 15kg dumbbells
• cable crossovers - 1 x 12 with 3 plates/1 x 6 with 4 plates *increase in weight for 2nd set*
• cuban press - 3 x 12 with 6kg dumbbells
• tricep extensions with bar - 2 x 8 with 9 plates (41kg)
• 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

off to work...

speedygeese after work...

attendees (12): Abi, Andrew S, Cathy M, Cherie, Craig, Ewen, Jacob, Lucia (sp?), Mick C, Neil, Warrick and me...

warm up: 2.38k (usual big lap + jog to Rose Garden + jog to bottom of hill after rain delay)

using the long hill of the 3 loop hill we did 15 efforts on 90secs...I acted as time-keeper again...

rough times (effort):
26, 26, 27, 27, 27,
29, 27, 28, 28, 29,
30, 28, 29, 29, 28

the 3rd section of that hill is a killer!

warm down: 1.28k (reverse lap)

total 7.01k in 55:36...starting temp/humidity: 26.5/30%...avg HR: 147...