gym...Day 1 program...
drove so rode the stationary bike to warm up followed by stretching...
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 - 1 x 6 with 20kg on the bar, 2 x 3 with 22.5kg *increase in weight*
- incline dumbbell press - 1 x 8, 1 x 6 with 15kg dumbbells
- cable crossovers - 2 x 8 with 4 plates *increase in reps*
- cuban press - 3 x 12 with 6kg dumbbells
- tricep extensions with bar - 2 x 10 with 9 plates (41kg)
- tricep dips on bench (straight leg followed by bent leg) - 2 x max (31/26 then 26/21)
- pelvic tilts with leg lowers - 3 x max (35/40/60 for tilts & 12/15/18 for lowers)
- stretching
early mark from work to score the T20 cricket at Manuka - ACT Meteors v Tasmanian Roar...ACT won by 6...
finished off the day with a little late night caching...
Saturday
meant to run early (my first Saturday run) but didn't get up...
back to Manuka for more cricket, 50 over match this time...
an early finish (ACT won by 7 wickets with 70 balls to spare) meant I could do my missed run...
the stats:
start temp/humidity: 23.4/50%
start time: 5:33pm
total distance: 7.13
total time: 40:00
avg pace: 5:37
total calories: 322
avg HR*: 144
*Time spent in HR Zones:
00:04 [Z1: 93-111]
00:32 [Z2: 112-130]
36:39 [Z3: 131-148]
01:30 [Z4: 149-167]
00:41 [Z5: 168-185]
then I filled in at softball, playing left field and batting 8...we won 7-0 which was good but I managed to smash the ball into my left heel when batting...ouch!
Sunday
up early for my long run...
the stats:
start temp/humidity: 8.8/96% (rising to 14.9/64%)
start time: 7:05am
total distance: 16.80
total time: 100:00
avg pace: 5:58
total calories: 756
avg HR*: 138
*Time spent in HR Zones:
00:13 [Z1: 93-111]
02:34 [Z2: 112-130]
95:45 [Z3: 131-148]
00:00 [Z4: 149-167]
00:00 [Z5: 168-185]
then it was back to Manuka for the second T20 - ACT won this one by 58 runs...
spent the rest of the afternoon caching in Mulligans Flat...
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