Race and Recovery

26 June 2010

6km @ 5:28 average pace along M7 (with Ruby and pram)

27 June 2010

Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB

28 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)


29 June 2010

4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)

5km @ 5:35/km average pace