Cycling 3:16:40 [3] 85.2 km (2:18 / km)
am: Long ride out into the Swan Valley. Went out through the city to avoid the worst of the easterly gale but still had to work pretty hard. Ave speed wasn't that flash on the way out. Just for a change, and to make the ride a bit longer, I added on a loop out to whiteman park and then back through the backblocks to west swan rd. Struggled a bit for motivation at this stage, esp in that dry, sandy wasteland between Whiteman Pk and the west swan rd. Was getting hot and there was no shelter from the wind. Kept plugging away though and resisted the temptation to cut it short. Eventually started to feel a bit better after I reached the turn-around at the Mallard Duck Cafe. Stopped at Caversham on the way home for a drink and an ice cream and a bag of mixed lollies. Trip back back to Perth went much better after I polished off the entire bag of lollies... should try that again next time :-)
Gym 53:00 [2]
weight:73.9kg
pm: At SportsMed Subi. Upped the weights on some exercises - first time for ages.
VMO activation exercises
bench press: 3 x 15 @ 40kg
leg press: 3 x 10 @ 120kg
lat pulldown/pushdown: 3 x 15 @ 25kg
balancing glutes: 2 x 15 @ 35kg, 1 x 15 @ 40kg, 2 x 15 @ 15kg to side
balancing adductors: 1 x 15 @ 20kg
calf raises (double): 2 x 15 @ 60kg
pec dec: 3 x 15 @ 40kg
seated row: 3x 15 @ 45kg
lat pulldown: 3 x 15 @ 45kg
gym ball work
bicep curls: 2 x 10 @ 9kg each side
clams: 3 x 20 @ 4kg
single-leg squats: 3 x 10 @ 7kg each side