29 December 2011
10km @ 5:42/km average pace - Botany Bay
Legs felt quite heavy from weight session previous day.
30 December 2011
7km @ 5:26/km average pace - Botany Bay31 December 2011
CR 5KM Challenge: 24:42, total of 10kms
1 January 2012
Easy start to the year.....
(AM) 20km bike ride
(PM) 20 minute easy run (golf course loop) 3.40km
2 January 2012
40 minute walk (early morning)
4 x 10 (20kg) chess press
4 x 10 (7.5kg dumbbells) incline flies
4 x 10 (12.5kg dumbbell) overhead chest pullovers
4 x 10 (8kg dumbbells) chest press
4 x 10 (12.5kg ez bar) tricep pullovers
4 x 10 (10kg dumbbell) tricep press
4 x 10 (15g) tricep pulldown
4 x 20 (3kg medicine ball) leg raises/stomach crunches
30 minutes treadmill: 5:62km
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