gym (instead of today) - day 2a of the program...weights upped for the straight arm lat pulldown (100lbs/45kgs - managed 1x8,1x7)...increased reps for first three sets of sumo squats (4x10,1x8)...weight increased for leg extensions (40kg, 2x10)...
did an easy run at lunch...quite warm...
the stats:
start temp/humidity: 22.1/69%
start time: 1:34pm
total distance: 7.03
total time: 40:00
avg pace: 5:42
total calories: 271
avg HR*: 139
*Time spent in HR Zones:
04:45 [Z1: 93-111]
03:43 [Z2: 112-130]
21:27 [Z3: 131-148]
08:14 [Z4: 149-167]
00:23 [Z5: 168-185]
pseudo speedygeese session with Cookie after work...got the word from SG about what we should...headed into Ngunnawal to find a suitable hill...
warm up: anti-clockwise loop of hill - 1.71k
session: 4 x 200m hill efforts with 600m jog recovery...our hill was actual 230m but the recovery was almost spot on...
rough times: 1:09/4:30, 1:13/4:39, 1:15/4:46, 1:14/4:38
Cookie wasn't far behind me on each one...
warm down: clockwise loop of hill - 1.69k
total 6.91k in 49:38...starting temp/humidity: 22.8/66%...avg HR: 139...
a very solid session...
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