In the gym and onto the tready, 2km at 11kph and then picked the pace up for another 2k, increasing 1/2kph every 500m, just enough to start a light sweat. Tania was on the neighbouring tready starting with walking for my 2k and then increasing her pace to running pace and then increasing her pace by .5kph every 500m of my pace which was good for her. Then lat pull downs & raised knees lifts, then upright rowing & mil press, then arm curls and over hand curls, standing lunges & squats both with weights. All sets were group of 2 exercises x 3 with 30 sec between groups, we then went onto the basketball floor and did 5 strides with trots back to the start.
After the strides we both did 10, 8, 6, 4 & 2 pushups & table top crunches with no breaks....ouch (esp from last night), then side leg raises 15 x 3 each side no break (ouch BIG time), then planks - 45 sec of marching planks and then with no stopping 30 extra seconds of holding the front plank (but only I was still going...) Finishing off with 3 minutes of jogging.
At the track in the eveing I jogged a few laps with a couple of the girls training and then with Steph afterwards to chat about her first race in 4 weeks with Wes Aths in the U14 ranks.
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