In the gym this morning at 6:20am, I spent 20 minutes on a bike, easy pace, then some upper & lower back free weight exercises bolstered with incline sit ups. Then some lunges & planks before stretching my legs for 10 min or so.
Tonight a light session for the girls (Jo ran from home), they have a big weekend of racing so we started with a 8 min easy run along a dirt trail that follows the normal path in amongst the tree line (we should have used this for all of our w/ups along here). Then 3x3 minute efforts with 2 min of shuffling, 2 of the reps into the wind and then turning around and enjoying the final effort with a tail wind, then a longer than normal easy jog back to our starting point.
Finishing off with 10 minutes of stretching on the grass. Probably the last visit to Ballan for awhile.
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