Run

• 1h 00m
• -----
• -----

No distances to report. Most of it was drills this morning with shannon - and I lost my watch which means I don't know what time it was...

• Health data: Stress: 1

Strength

• 10m

Bicep curls with palm facing upwards
Bicep curls with thumb facing upwards
Outward scapula pull (elbow on hip/palm facing belly button and pull out wards 90degrees)
Double arm lat pull(arms by side and pull up)
Double arm movement with one arm moving up the front while other one is out to side

BAND WORK on ankle.

Sport #1

• Skipping
• 08m

Sport #2

• Stretching
• 14m

Bike

• 2h 34m 24s
• 44.85 kms
• 17.43 KM/hr

A small jaunt out to the Green bridge then back through Salisbury to Mt Gravatt - The mountain (1h14m06
1st Mt Gravatt Loop (4km) BIG CHAIN 3 down 18m20.83s
2nd Mt Gravatt Loop (4km) BIG CHAIN 2 down 19m33.14s
3rd Mt Gravatt Loop - Was supposed to be BIG CHAIN RINGS on both but it was rubbing so I did Big on the front and 2 down on the back - 18m51.50s
Ride home: 24mins

Run

• 27m 40s
• 4.00 kms
• 06m 55s /KM

OH YEAH!!! My first 2km run up a hill!!!! WOOHOO!!! and I ran the whole way and jumped in the air at the finish!!! YAY!

Sport

• Stretching
• 10m

Stretching while waiting for Tim to come back down the mountain after I'd completed the run. I am getting a little more flexible! :)

Bike

• 58m 36s
• 16.44 kms
• 16.83 KM/hr

Swim

• 54m 36s
• 1950.00 meters
• 02m 48s /100 meters

8 x 50
Swim
Scull
Swim
Kick
Swim
Scull
Swim
Kick
15 seconds rest b/w each effort

10 x 100 [5 solid freestyle; 5 solid Pull
8 x 50 as per warm up

2 x 25 Head out of water drill