No track...

yesterday

did an easy run before heading to Manuka...

the stats:
start temp/humidity: 21.1/58%
start time: 8:28am
total distance: 9.13
total time: 50:00
avg pace: 5:29
total calories: 443
avg HR*: 146

*Time spent in HR Zones:
00:14 [Z1: 93-111]
01:19 [Z2: 112-130]
27:30 [Z3: 131-148]
18:58 [Z4: 149-167]
00:00 [Z5: 168-185]

the cricket ended up going down to the wire with Tassie chasing 289 to win off 56 overs, reaching the target with 3 balls to spare and 4 wickets in hand...

unfortunately this meant I missed the 3000 at the track...looks like I missed a good race...well done to Craig on smashing my PB!!

today

back at real work today...

rode to the gym for the Day 2a program...

single arm dumbbell row 3x3 each side - 20kg
assisted close grip pull up 2 x 8 - 35kg
straight arm lat pulldown 2 x 10 - 23kg
sumo squats (wider stance than normal) 4 x 8 - 50kg
leg extensions 2 x 10 - 25kg
dumbbell bicep curls 2 x 10 - 12.5kg
postman curls 2 x 10 - 8kg
back extensions 2 x 15 - 17.5kg

phew!

rode on to work...

mind you, I love these one day working weeks!

organised the Daniels start list for Wednesday and sent it through to Garry...watched some of the women's international T20 on ABC1 - the next two games are being televised on ABC1 while the last two are double headers with the men and will be televised on 9...all while catching up on work!

it was a windy ride home...now I'm busy packing for an early start tomorrow!