SATURDAY, AUGUST 30, 2008

Fitness First running club shortly followed by spin this morning. Did not feel too spritely, however I am treating the Saturday morning running club as a recovery run. 45 min run with a few surges to keep the legs moving over.

Swim followed by spin at Willoughby in the evening. Had a short resistance training session after the spin.

TRAINING:

AM#1: 45min run (9.3km). Avg HR 150BPM. Avg Pace 4:49/km.

AM#2: 45min spin. Avg HR 150BPM.

PM: 1k swim (19:10). PLUS 40min spin. Avg HR 149BPM.

Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Dips. 2 x sets, 10/10
3) Squats (50kg). 3 x sets, 8/8/8
4) Single Arm DB Row (12.5kg). 2 x sets each arm, 10/10
(1min recovery)

Core:
1) Pelvic Tilt. 3 x sets, 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
3) Supermans. 5 x 5sec holds each side
(15sec recovery)