Hill...

Sunday

v Queanbeyan @ Amaroo...played in quite windy conditions...the first half was a bit of an arm wrestle but we ending up winning as expected...7.8-50 to 0.1-1...that's our highest score against them...

we've now moved back into 4th with Tuggeranong losing to Eastlake but our next two games are tough ones against Ainslie and Eastlake...

did a couple of caches in the afternoon including climbing a cool tall tree in Fyshwick...

Monday

gym - Day 1 (chest/shoulders/triceps/abs)...changes:

• incline db bench press (2x4-6) - 15kg (1x6,1x12), weight to be increased next time
• bb bench press (2x6-8) - 45kg (1x6,1x5), struggled with 2nd set due to 2nd set of above
• cable crossovers (2x8-10) - weight increased to 7.5kg (2x10)
• db shoulder press (3x8-10) - 9kg (3x10)
• db seated overhead tricep ext (2x8-10) - 12.5kg (2x10)

moved Tuesday’s run to today because I’ll be adding a hill session in on Tuesdays...a lovely day to run...

the stats:
start temp/humidity: 14.4/44% (apparent 12.1)
start time: 1:06pm
total distance: 7.15
total time: 40:00
avg pace: 5:36
total calories: 428
avg HR*: 146

*Time spent in HR Zones:
00:21 [Z1: 93-111]
01:00 [Z2: 112-130]
21:42 [Z3: 131-148]
18:01 [Z4: 149-167]
00:16 [Z5: 168-185]

footy training was fun..we had a reasonable turn out...

today

did my first hill session using Acton Peninsula...

the stats:
start temp/humidity: 8.9/72% (apparent 7.8)
start time: 1:05pm
total distance: 8.56
total time: 52:17
avg pace: 6:06
total calories: 497
avg HR*: 147

*Time spent in HR Zones:
00:10 [Z1: 93-111]
03:43 [Z2: 112-130]
30:37 [Z3: 131-148]
09:52 [Z4: 149-167]
04:24 [Z5: 168-185]

the main part of the session was a pyramid session...20sec effort/jog recovery/40sec effort/jog recovery/60sec effort/jog recovery/80sec effort/jog recovery/60sec effort/jog recovery/40sec effort/jog recovery/20sec effort/jog recovery

a good session but I'll be mixing them up in the lead up to C2S...