Flip...

Tuesday night

had a very enjoyable evening with 20 other speedygeese at the Lemon Grass Thai restaurant in town...

Wednesday

Day 1 of the weights program...no changes...

like last Wednesday we started footy training with a PT session in the carpark closest to the school...6 stations - 2 prowler/kettle bell stations, 1 ladder, 1 tractor tyre flip/sledge hammer one, a thick rope wobbling station and a box jump station (I did step ups instead)...most involved shuttle running as well...

we had a much improved turnout of players, 20ish, which lead to a good session...

today

a good run at lunch...the midday weather this week has been great...

the stats:
start temp/humidity: 13.8/55%
start time: 12:53pm
total distance: 10.69
total time: 60:00
avg pace: 5:37
total calories: 406
avg HR*: 157

*Time spent in HR Zones:
00:07 [Z1: 93-111]
03:30 [Z2: 112-130]
31:07 [Z3: 131-148]
11:12 [Z4: 149-167]
01:22 [Z5: 168-185]

now to relax, I mean do some work, before speedygeese after work...