Single Arm DB Row - 3 x 15 (8kg)
Chest press on Swiss ball - 2 x 15; 1 x 12 (8kg)
Body weight squat against Swiss ball - 2 x 20 (5kg)
DB Static Lunge - 2 x 15 (5kg)
DB Side Lateral Raise - 2 x 12 (4kg)
DB Biceps Curl - 2 x 15 (5kg)
Triceps pull ups against chair - 3 x 15
Abs: 3 x 15 crunches; 3 x 15 reverse crunches
Found it quite hard today. Arms felt tired and I had trouble lifting the weights especially the shoulder side lateral raise. I improvised by doing the session at home before work as I had a brekkie date at 7.30am and the gym I go to doesn't open until 6.45am!
Saturday - Googong Dam Half Marathon
Marg and I decided to enter this at the last minute as a two person team. I ran the first half of 11.1km and Marg ran the second half of 10km. It was a tough off road mountain run - in other words very very hilly but I really enjoyed it. Apart from a bit of a head wind in parts the cool conditions were perfect for a tough run. The link to the map and route details is here.
Distance: 11.27km (so says Gandalf)
Time: 68mins (I said it was tough)
Average pace per km: 6:05
Fastest km: 5:14
The turnaround point was at 11.1km where teams changed runners and the others turned. Both "halves" were almost a mirror image of the other and equally difficult by the look of the course map.