"Double-up" Friday...

after a reasonable fielding & net session last night at Manuka (i bowled well but batted indifferently), this morning we had a hard circuit session at Meteors training after our usual 2k warmup...7 stations, 4mins at each station working in pairs...there was only 1 station (boxing) where only 1 person was working, the rest everyone was moving...

this was the sequence Jodie & I did:

1. sit-ups with 2k medicine ball throwing
2. alternating butt kicks / high knees with a jog back over 20m
3. boxing with running - (10jabs/run/8/run/6/run/4/run/2/run/2/run and so on, back up to 10), swapping at 2mins
4. skipping / jumping jacks, swapping at 2mins
5. high bench step-ups / dips, swapping at 2mins
6. crunches / push ups, swapping at 2mins
7. hoop (8) sprints (for fast feet) run through 10m then return

finally we finished with some stretching (phew)...

with temps topping 30 degrees it was also quite windy (18-20kts, gusts 24-30kts) for Customs...

the stats:
start temp/humidity: 30.4/49%
start time: 12:30pm
total distance: 5.01
total time: 24:31
avg pace: 4:54
total calories: 375
avg HR: 170
finish temp/humidity: 30.3/19%

1k splits: 4:29, 5:06, 4:56, 4:56, 5:04

Jodie managed to keep her sub 30 streak going with 29:44...

while my times aren't flash i figure it's gotta be good for me...i generally work pretty hard at the morning sessions which means i haven't had much left in my legs by lunch where again i work as hard as i can...i have 7 more "double-up" Fridays then it'll be back to normal...

my average time for Customs over the past 8 runs (where it's been a "double-up" Friday, plus the past 6 have been on the harder Floriade course) has been 23:32 (ranging from 23:03 to today's run of 24:31)...my previous 8 runs averaged out at 22:20, ranging from 21:50 to 22:48...

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the weekend ahead:

saturday: golf + massage (hooray)
sunday: Rd 2 v St George Sutherland @ Hurstville