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Tuesday, January 29, 2013

26km Cycle + Strength

http://connect.garmin.com/activity/267167685

Distance:26.20 km
Time:1:20:06
Avg Speed:19.6 km/h
Elevation Gain:422 m
Out on the mtb to check out the local flooding. Ran into Ross who is looking as lean and fit as all hell. Also saw two lyrebirds and two tortoises on the road getting ready to die. Lucky for them a compassionate motorist stopped and cleared them off the road - was obligated to help so picked one of them up and gave them to said motorist.

Wheeny Creek, Wollemi National Park
Strength

Squats: 3x5 80kg
Bench: 3x5 60kg
Dead lift: 1x5 100kg

Core

2x1min holds w/30sec rest

Bike, plank, bird dog, side plank, side plank, bridge, hollow rock

Rehab

Lateral leg raises 2x30
Clams 1x100