1 August 2010
Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ. An out and back course - uphill on the return at Lane Cove National Park.
14:35 - 4:49/km average pace.
2 August 2010
3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg
5km run @ 4.34/km average pace. Redfern - Erskineville Loop.
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