speedygeese @ Parliament House

gym: Day 1a of the program today...weight increased for dumbbell and barbell bench press...

speedygeese @ Parliament House...

speedygeese attendees (15): Cherie (late), Chris, Col, Craig, Ewen, Jacob, Jen, Kym, Mick C (late), Peter, Ruth, SG, Tim, Yelena and me...

warm up: 1.56k (jog via Rose Garden to chin up bar - almost 2 chin ups for me - jog to small oval - lap of oval)

part 1:

circuit - 4 stations (crunches/squats/push ups/lunges) across the small oval approximately 10m apart...progressing from 1 rep at each station, then 2 at each station etc...*Tim & I made sure we did 1 rep on each leg at the lunges...we ended up getting to 10 reps at each station although time (15mins?) went just after we'd completed 10 crunches...Tim & I completed 10 at each station which took 18mins for us...

part 2:

intervals on the grass on the edge of the road...using the light posts as markers (~12m apart)

1 hard/1 easy/2 hard/1 easy/3 hard/1 easy out & back with a pause in between (so two lengths) x 2....
rough total time (effort/pause): 40/9, 50/41, 39/16, 49/62

3 hard/1 easy/2 hard/1 easy/1 hard/1 easy out & back with a pause in between (so two lengths) x 2
rough total time (effort/pause): 41/11, 48/29, 45/15, 51/55

you can pick when we ran into the wind!

warm down: 0.43k (jog back to stairs)

total 5.26k in 52:38...starting temp/humidity: 21.9/56%...avg HR: 147...

then it was off to footy training...I got there in time to see them finishing a 2k time trial (shame I missed it!)...I wasn't going to train but ended up doing some ball skills with them...