11 Sep 2012: The Quickening

Notes

Back down the gym this morning, some residual soreness and stiffness from the triathlon challenge – soon forgotten after a warm-up though.

5km row was a pleasing 10 seconds faster than last time – probably at the limit of what I can do currently (relatively comfortably) but will be interesting to see how the times go. A few months ago I wasn’t able to break 2:00 / 500m for 1km let alone 5km.

Just take it one stroke at a time 🙂

Summary

Time got up (today): 03:30
Mood (1 to 5):
Morning 5
Lunch 5
Night 4

Journal

03:30 – Lite Jatz cracker, glass water
03:45 – Gym (see details below)
05:30 – Turkey sausages, fried eggs, mushrooms, toast, orange juice
07:00 – Bus, meditate, nap
08:00 – Lemon grass and ginger tea, few almonds & walnuts
10:00 – Morning walk, nuts, seeds, banana, strawberry yoghurt
13:00 – Extended lunchtime walk via King’s Park. Combo lunch – rice, salt and pepper squid, chicken with cashews, veggies
15:00 – Few nuts
17:30 – Minced chicken and pork skewers with coriander & chilli, stir fried brown rice and veggies
22:00 – Milk, bed

Gym

5mins bike warmup

Row 5km (Level 11) – 19:33

20 x Leg press (L17), 20 x Chest press (L12)
20 x Leg press (L17), 20 x Chest press (L12)
20 x Leg press (L17), 20 x Chest press (L12)

20 x push ups, 20 squats
20 x push ups, 20 squats
20 x push ups, 20 squats

20 x crunches. Plank hold – 1:07
20 x ab twists . Plank hold – 1:02
40 x bicycle legs . Plank hold – 1:01

Stretch

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