03 Sep 2012: Beautiful Sunday

Notes

I know it’s a Monday, but I had a great day yesterday (Fathers’ Day) and today feels like it’s going to be a good one too!

Good session at the gym this morning – broke the 20 minute barrier for the 5km row, which I was quite chuffed about. Simply focused on maintaining the rate at around 2:00 / 500m. As per usual, the actual rate was slightly under that, so the time was slightly less than 20 minutes.

Push-ups were painful and slow – I guess that’s what happens when you let a few training days slide… Spring is here now, and with it comes a new burst of energy and enthusiasm for training…

Summary

Time got up (today): 03:45
Mood (1 to 5):
Morning 5
Lunch 5
Night 4

Journal

03:45 – 1 lite jatz cracker, glass water
04:00 – Gym (see details below)
05:30 – Bowl of granola and skim milk. Orange juice
06:50 – Bus, nap
08:00 – Lemon grass & ginger tea
10: 00 – Morning walk. Banana, nuts, seeds, yoghurt
12:00 – Salad bowl. Ham, egg, cheese, lettuce, tomato, cucumber, carrot.
15:00 – Few nuts
15:30 – Bus, nap.
18:00 – Tacos – turkey mince, fresh homemade salsa
20:45 – Milk, bed

Gym

5 mins bike warmup

Row 5km – 19:43

20 x leg press (L16), 20 x chest press (L11)
20 x leg press (L16), 20 x chest press (L11)
20 x leg press (L16), 20 x chest press (L11)

20 x pushups, 20 x squats
20 x pushups, 20 x squats
20 x pushups, 20 x squats

20 x crunches, plank hold – 1:07
20 x ab twists, plank hold – 36s
40 x bicycle legs, plank hold – 1:01

Stretch

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