"Fitness First"

took out the 2 week starter membership option with "Fitness First" which is in the new part of the Canberra Centre...after listening to the spiel, doing the paperwork and getting a tour I was on my way...

and on to the treadmill I went...didn't add incline, first part was 19mins...eased into it rather just jumping straight into the required 10:00 @ 8kph...

00:30 6.0kph
01:00 6.5kph
01:30 7.0kph
01:30 7.5kph
10:00 8.0kph
01:30 7.5kph
01:30 7.0kph
01:00 6.5kph
00:30 6.0kph

avg/max HR*: 152/207(?) more like high 170s maybe?

*Time spent in HR Zones:
00:05 [Z1: 93-111]
01:44 [Z2: 111-130]
06:19 [Z3: 130-148]
06:15 [Z4: 148-167]
03:49 [Z5: 167-185]

then did some stretching & balancing followed by using the seated calf extension machine (2 x 20 both legs, 1 x 20 each leg, done with almost straight legs with all the movement in the ankle, different to the usual calf raises)...

then back onto the treadmill for the second part of 9mins...again eased into it...

00:30 6.0kph
00:30 6.5kph
00:30 7.0kph
00:30 7.5kph
05:00 8.0kph
00:30 7.5kph
00:30 7.0kph
00:00 6.5kph
00:30 6.0kph

avg/max HR*: 126/149

*Time spent in HR Zones:
02:23 [Z1: 93-111]
03:41 [Z2: 111-130]
06:33 [Z3: 130-148]
00:02 [Z4: 148-167]
00:00 [Z5: 167-185]

(forgot to stop my watch at the end of this part so the HR stats include the stretching, oops)

finished with some more stretching...all felt pretty good, no pain in the area or discomfort, just a "tightness" in the ankle (not at the heel)...now back at work icing so it'll be good to see how it pulls up tomorrow...

just as I arrived back at work mum rang, she'd seen Paul and her options, pending an MRI Saturday week, are to do (a) nothing, (b) an arthroscopy for a meniscal tear or (c) a knee reconstruction...she'll be back to see him for the verdict the week after the MRI...he said doesn't like to "fiddle around" if it doesn't make it better...

she was very happy with Paul and it was a nice change for me to be making a medical recommendation instead of the one getting one!