Chest/Back/Shoulders
Back
Lateral Pulldown - 3 x 12 (25kg)
Cable Seated Row - 3 x 12 (35kg)
Chest
DB Bench Press - 1 x 12 (20lb), 2 x 10 (20lb)
Pec Dec Fly - 3 x 12 (15kg)
Shoulders
DB Upright Row
DB Shoulder Press - 1 x 10, 2 x 8 (10lb)
Abs
Back Extension 2 x 15
Modified plank - 2 x 60secs
Bicycle crunches - 2 x 60
Sunday - Cross Country 10-miler!
Location: Black Mountain Peninsula and round Lake Burley Griffin
Distance: 16km
Time taken: 1hour 30min:20
Average pace per km: 5:37
Calories: 933
Fastest km: 5:01
The conditions were perfect. The rain cleared and although it was overcast and threatening more rain it held off for the duration of the run and in fact the temperature was plus 7deg which was unusual after our zero and below temps lately. We could comfortably run in singlets and shorts. I ran with Marg some of the way and Pam some of the way. Pam took off later in the run and managed to beat me by 1 minute but I caught up with Marg and managed to sprint to the finish line 2secs ahead of her. It was lovely to see PRB out there cheering us on. It was a comfortable run with lots of familiar faces en route. After rushing home for a quick shower and change I met up with CJ, Mr CJ and a group of our triathlon friends for a great lunch at Carlo's - a lovely day altogether.
Monday
Morning - Gym Session - 7am
Legs/Arms
Leg Press - 1 x 15 (35kg); 1 x 15 (40kg); 1 x 15 (45kg)
DB Lunges - 1 x 12 on each leg, 2 x 15 on each leg (20lb)
Seated leg curl - 1 x 12, 2 x 10 (20lb) - ouch, big ouch, ouch, ouch!!
DB standing calf raise - 2 x 15 on each leg (15lb)
DB Biceps Curl - 12 x 8lb (DB), 10 x 10lb (DB), 8 x 12lb (BB) - the last one seated!
DB Triceps Kickback - 2 x 12 (15lb), 1 x 12 (17.6lb)
Abs
Back extension - 2 x 15
Modified Plank - 2 x 40secs
Bicycle Crunches - 3 x 15
Crunches - 15
Hill repeats at Parliament House with speedygeoff - 5.30pm
Session
Two loops of Parliament House warm-up
20 hill reps (100metres steep) - fast up, slow jog down on 90secs
Cool down loop of Parliament House.
Total Distance: 9km
This was the same session as last Monday and maybe it felt a tad easier? However, my hamstring has been quite sore today after yesterday's run and I did notice it on all those hills! Great to have Ewen back to join us after his trip.
Fantastic run there Strewth on Sunday. I would have been flat out keeping up with you. I didn't make it and feel bad for not running. I have caught up with some others who did and it was a surprisingly good run from accounts. Keep up the great work. You're an inspiration.
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