Gusting...

Wednesday

Day 1 of the new program...a few changes...

• incline db bench press (2x4-6) - 12.5kg (1x6), 15kg (1x6)
• bb bench press (2x6-8) - 45kg (2x6)
• bb eccentric bench press (1x6-8) - 55kg (1x8)
• cable crossovers (2x8-10) - 6kg (2x10)
• db shoulder press (3x8-10) - 10kg (1x10), 9kg (2x10)
• assisted dips (3x4-6) - 30kg (3x6)
• db seated overhead tricep ext (2x8-10) - 10kg (1x10), 12.5kg (1x10)
• jack knife on swiss ball bench/hanging knee raises/crunch pulses on back ext (2xmax) - 30/20/50

footy training was held in pretty cold conditions but thanks to all the fitness work we did we were pretty warm by the end!

today

two run day...pretty windy at lunch time (39kph, gusting up to 56kph)...same run as last Thursday...

the stats:
start temp/humidity: 12.4/48% (apparent temp 9.2)
start time: 1:19pm
total distance: 8.70
total time: 50:00
avg pace: 5:46
total calories: 328
avg HR*: 143

*Time spent in HR Zones:
04:03 [Z1: 93-111]
02:37 [Z2: 112-130]
25:09 [Z3: 131-148]
13:11 [Z4: 149-167]
04:19 [Z5: 168-185]

speedygeese:

attendees (10): Andrew S, Andy, Caroline, Colin, Cookie, Ewen, Sam, SG, Warrick and me...

warm up: 2.13k (usual lap + jog to NW corner)

lightpost intervals...3 sets...1st set just along western side & halfway along southern side - 2 on/1 off, out & back (~1.19k)...2nd set just along western side for everyone except Colin & Andrew S - 2 on/2 off, out & back (~815m)...3rd set along western side and halfway along southern side for everyone except Caroline & Sam - 3 on/2 off, out & back (~1.19k)

rough times for each set/rest:
5:56/1:41, 4:18/2:31, 6:10

warm down: 1.43k (back to stairs!)

total 6.91k in 52:20...starting temp/humidity: 9.7/62% (apparent temp 6.6)...avg HR: 140...