|Running along the Swan River in the city|
|The girl in the picture got away from me as I tried to get some Pictures|
Monday always a sore day after the hard Sunday session.The legs were feeling tired . I ran at lunch time , running 9km along the swan River. It was muggy but not too hot and completed the run in an hour .In the evening I ran a further 6 km keeping the pace easy at about 6.30 and my HR stayed at between 120 and 130 .Did the 15km in 1.43 hr. The legs were tired but I felt fine.
|Kings Park with my Tomassini|
Tuesday .Decided to skip cross fit as the legs were still tired from the 2 days of running and climbing and just did an easy spin around Kings Park for an hour. Took my Roadie a beautiful Tomassini steel bike round the Park. Midland Cycling juniors were about but there was little traffic so it was an enjoyable ride .A good day for a cycle.Rode for an hour .
Wednesday. I had a really good nights rest with all the fatigue catching up on me. In the evening I ran to Mount Street near Kings Park and ran for 45 minutes up and down Mount Street. Basically 2 minutes up and 2 minutes down for 45 minutes. Then ran back to the office as a cool down. 70 minutes running about 8kms.It wasn't too hot but it was still hard running up Mount street.I estimated that the hill is about 42 m of elevation and I did about 32 m each time I ran so I did about 350 meters for the 45 minutes.
Thursday: Rode to cross fit on the steel bike and then we did Bring Up Sally Squat Challenge using 25kg bar (see video) and 3 exercises of 4 minutes.
A 5 Push press and 15 squats as many repeats in 4 minutes with 2 minutes break
B 1 Burpee and 5 slamballs as many repeats in 4 minutes with 2 minute break
C 5 sit ups and 20 mountain climbs.
Short session but the quads were hurting especially with Bring Up Sally .
|360 Degree View from DNA Tower at the end of the session|
|Looking down on Boot camp training at the DNA Tower|
Saturday .I was far too sore to ride so opted for a rest and in the arvo we did a half hour session called the ARIE . Starting with 75 squats then 25 Hollow-rocks and 25 clean/jerks burpees then followed by 20 of the 2 exercises , 15 and 10 and 5 finishing with a further 75 squats.
|Sorento Surf & Life Saving Club Sunday Morning after the run|
|At the heritage trail in John Forest National Park|
Ended the day with an easy spin on the MTB with Jonathan just 10kms.
Run: 45kms or 7 hours
Bike: 90 kms or 3.5 hrs
Cross fit: 1.10
total : 11.8 hrs