am: Long run out to Bold Pk and return, via Kings Pk, Rosalie Pk, Shenton Pk, Shenton bushland, and McGillivray. Survival mode for the last 15 min but everything seemed OK afterwards. Little bit of terrain-foot syndrome in the left ankle towards the end.
Saw a wabbit in Bold Pk. No sign of Paul Omodei.
am: Steady run. Through Shenton and around Kings Pk. Surprisingly cool for a December morning. Nice.
Gym52:00 [2] weight:74.3kg
pm: Usual gym (minus the bike)
VMO activation exercises
gym ball work
pec dec: 1 x 15@30kg, 2 x 15@35kg
lat pulldown: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@35kg, 2 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 10@55kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 1 x 15@20kg back, 1 x 10@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
clamshells: 3 x 20@3kg each side
single-leg squats with 5kg dumbells: 3 x 10 each side
step downs with 4kg dumbells: 2 x 10 each side