Friday - 1 hour circuits class @Queens Sport
Saturday - Victoria Park Run #92 5km run in 20:01 (icy conditions)
- Short swim (+diving boards) 5 x 200m (100m arms with pullbuoy 100m fs)
- Gym - 10 min row (2.5km)
- 10 min cycles @250W
- Bench press 70kgs 3x10reps
- Squat 80kgs 3 x 10 reps
- Pull Ups 3 x 10 reps
- Tricep dips 3x10 reps
- Single arm dumbell rows 3 x 10reps each side
- Bicep curls 3 x 10 reps
- Tricep extensions 3 x 10 reps
- Leg Curls (hamstrings) 3 x 10 reps
- Leg extensions (quads) 3 x 10reps
Sunday - 1 hour Core workout class @Queens Sport
- 30min steady run + 5 x hill repeats 140m@10% incline
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