Mountain Biking1:29:50 [3] 14.34 km (9.6 kph) +319m ahr:139 max:166
Steveo and I went around East Kowen Forest. Had planned on doing Sparrow Hill but we wanted to see how much of Kowen was still accessible (since they are closing all of it eventually to cut the trees) - as it was there were some tracks that were already closed and we didn't even try going into the main Kowen area.
Would have loved to have ridden longer - I love the area's in Canberra - but we had to drive home.
Mountain Biking17:53 [3] 4.15 km (13.9 kph) +103m ahr:154 max:177
From the caravan park over to Aranda to meet up with Ben, Prong, Ally and Dave.
11 AM
Mountain Biking1:16:52 [3] 14.15 km (11.0 kph) +380m ahr:152 max:177
Through Bruce Ridge on my own whilst Steveo, Prong and Ben went riding together.
I then went back to the coffee shop in Aranda and Steveo and I had lunch there together.
1 PM
Mountain Biking27:46 [3] 5.44 km (11.8 kph) +116m ahr:140 max:165
from Aranda, through Bruce Ridge and back to the caravan park.
Whole game at WD. Tough game. No score until about 10min into the first half. We came swinging in the second half though and took the win.
7 PM
Swimming55:00 [3] 2.0 km (27:30 / km)
300m free w/u with fins
2x [200m, 60sec rec, 300m] with 2min rec
400m kick - ended up cramping in the last 25m hence why this became a 400m instead of a 500m
300m pull - arms were dead.
Nil w/d
Just took it easy. Legs were still quite tired today from Sunday.
7 PM
Strength + Conditioning15:00 [3]
Arm work on the pulley thing that i bought from Kmart - it latches onto a door. Pretty good, quite difficult but that could certainly just be my weakling arms.