speedygeese @ Parliament House

I pulled up pretty well from yesterday...

so started the day with gym...Day 2a of the program...drove in so warmed up on the bike as usual...

• stretching
• incline bench dumbbell shoulder rotations - 12 each arm with 4kg
• dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
• bench db row - 3 x 3 with 17.5kg *increase in weight*
• close grip pulldown - 2 x 6 (55kg) *increase in weight*
• db pullover - 2 x 10 with 12.5kg
• bb squat - 3 x 6 with 30kg on the bar
• leg press - 2 x 8 with 160kg
• leg curls - 2 x 10 with 35kg
• standing ezybar bicep curl - 3 x 3 with 12.5kg on the bar
• incline bench db bicep curl - 2 x 10 with 8kg
• back extensions - 2 x 10 with 15kg
• stretching

speedygeese after work:

attendees (13): Andrew S, Andy, Cookie, Craig, Helen, Kym, Lucia, Mick C, Neil, Ruth, SG, Thach, Yelena and me...

warm up: 3.22k (usual big lap with stop to drop off drinks @ oval + jog back to oval + jog around course loop)

loop = ~900m, 100m easy/200m hard x 3; x 4 (rep 2 on 6mins, rep 3 on 8mins, rep 4 on 6mins)...same loop as last week with different starting point midway along easy 100m...

rough times (easy/effort):
10/53/35/49/35/57/29
9/50/38/51/34/54/28
10/50/37/51/35/55/31
10/49/35/49/35/56/29

warm down: 1.82k (reverse jog around 2/3 course loop + reverse 3/4 lap back to stairs)

total 9.03k in 71:21...starting temp/humidity: 27.0/18%...avg HR: 136...