cycle/gym day...in long pants for the ride to the gym but stuck with short for the ride to work...
thumb was strapped but didn't seem to affect the amount of weight I could handle...
Day 1 of the new program...
- barbell bench press 2x6 with 40kg
- barbell eccentric bench press 1 x 6 with 50kg
- dumbbell bench press 2 x 6 with 17.5kg
- dumbbell flys 2 x 10 with 7kg
- dumbbell side raises 3 x 10 with 6kg
- ezybar french press 3 x 6 with 10kg on the bar
- tricep extension (cable with bar) 2 x 10 60lbs/27kg
- pulse crunches/bicycle obliques/medicine ball romans 2 x max (80/30/25 x 2)
a good turnout with our first game this weekend...the team was announced with a full bench PLUS three emergencies!
took the strapping off after training and the swelling is almost completely gone and I've got just about full range of movement...it's still sore but it should be right for Sunday with strapping...
today
an easy run at lunch followed by a pseudo speedygeese session with Cookie in Ngunnawal (same as last week)...
the stats:
start temp/humidity: 18.0/39%
start time: 1:05pm
total distance: 10.63
total time: 60:00
avg pace: 5:39
total calories: 440
avg HR*: 159
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:29 [Z2: 112-130]
16:14 [Z3: 131-148]
29:02 [Z4: 149-167]
06:04 [Z5: 168-185]
warm up: anti-clockwise loop of hill - 1.73k
session: 4 x 200m hill efforts with 600m jog recovery...
rough times: 1:12/4:21, 1:13/4:26, 1:16/4:32, 1:14/4:33
again Cookie wasn't far behind me on each one...probably closer this week as I thought she was going to get me on the last one!
warm down: clockwise loop of hill - 1.70k
total 6.93k in 47:43...starting temp/humidity: 16.9/54%...avg HR: 142...
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