Running 49:26 [3] 11.0 km (4:30 / km)
am: Shenton Pk - Kings Pk circuit. Not quite as tight in the right butt after all the remedial action last night (tennis ball, roller and stretching). Will probably have to repeat it over the next few days.
Gym 53:00 [2]
weight:75.2kg
pm: Usual gym. At SportsMed Subi. Increased the weights on some exercises. No step-downs :-)
single-leg squats with 7kg dumbells: 3 x 10 each side
gym ball work
pec dec: 1 x 15@35kg, 2 x 15@40kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
seated row: 1 x 15@40kg, 2 x 15@45kg
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 2 x 10@110kg, 1 x 10@120kg
lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg
balancing glutes: 3 x 15@25kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg each side
biceps: 2 x 10@8kg each side
clamshells: 1 x 20@3kg, 2 x 20@4kg each side