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Monday, January 21, 2013

Rehab Strength + 4km Hike

Calf Raises: 3x12
Bent leg calf raises: 3x12
Clams: 3x12
Lateral Raises: 3x12
Prone lifts: 3x12

Core:

2 x 1min holds w/ 30sec rest between sets

Plank, L Plank, R Plank, Bike, Russian Twists (5kg), Bridge, Hollow Rock

PM:

http://connect.garmin.com/activity/264449665

Distance:4.08 km
Time:54:08
Avg Pace:13:16 min/km
Elevation Gain:114 m

Friend wants to get fit so took him down to the National Park to have a look at some trails.