speedygeese @ Parliament House

first things first, it was a gym session to start the day...

had to warm up on the stationary bike followed by some stretching...

Day 1b 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 20kg on the bar
• dumbbell press - 3 x 8 with 15kg dumbbells
• bench flys - 2 x 10 with with 10kg dumbbells
• seated db shoulder press - 3 x 8 with 10kg dumbbells
• ezybar french press - 3 x 6 with 10kg on the bar
• assisted dips - 2 x 8 (35kg)
• hanging leg/knee raises - 4 x 3/10
• stretching

speedygeese after work:

attendees (11): Abi, Andy, Colin, Craig, Lucia, Neil, Ruth, SG, Warrick, Yelena and me...

warm up: 3.43k (usual big lap + jog to south west corner + jog around course loop)

loop = ~900m, 100m easy/200m hard x 3; x 4 on 6 mins...

rough times (easy/effort):
32/44/33/54/38/53
30/47/36/54/40/55
29/48/36/55/41/55
28/46/36/53/40/52

warm down: 2.11k (jog around course loop + reverse 3/4 lap back to stairs)

total 9.40k in 72:20...starting temp/humidity: 28.0/38%...avg HR: 135...

had a chat to Craig after and he gave me his thoughts on tackling a marathon...some food for thought there...