As I was on rostered duty at the cross country run in the afternoon I decided to give the gym a miss and do my Peter Magill drills this morning before work. I ran 2.5km to a reasonable oval and selected a flattish grassy area of about 50-60m:
3 repeats of the following jogging or walking back to the start each time
- 3 x strides to start then 1 length of strides between each set
- schoolyard skipping
- high skips
- flat foot marching
- carioca (left and right - slight improvement I think but still a bit weird - good for the hips)
- high knees
- butt kicks
Then I ran home. As my hammie was a bit dodgy I omitted the skip kicks this time.
Distance: 8.5km
After doing my roster duty at the cross country by recording names before and after the event and inserting ID numbers I joined Ewen and Maria for a short warm-down run - great conditions.
Distance: 4kmTotal distance for day: 12.5km
Wednesday
6.15am- RPM at gym
7am - 15mins abs class
5.45pm - Run from Parliament House
Tonight Richard joined Jen, Andy, Ewen and I for a pleasant run past the National Gallery and on to Lake BG anti-clockwise through the Wetlands, Molonglo Reach and back via Kings Ave Bridge. The temperature was at its hottest for the day but was a very manageable 24deg - still and beautiful. We discussed plans for our picnic/bbq next Wed. It was fun and great company as always.
Total distance: 12.5km
Time taken: 1:18:34
Average pace per km: 6:17
Calories burned: 729
We should make the carioca a duet sometime, Ruth....and have people pay to look! My version is quite original & nothing but hilarious!!
ReplyDeleteOn the other hand, Ruth's is improving - she's a good student ;)
ReplyDeleteBTW, since when does Maria look like Cathy M?
Oopsidaisy - blame it on senility - I meant Maria!!!
ReplyDeleteI'd blame it on salinity.
ReplyDeleteCouldn't be that Geoff - it was cool last Tuesday.
ReplyDelete