24th 9.94km 10 mile cycle(m/c) 21Kg curl / 21kg side row 30 crunch

24th 9.94km 10 mile cycle(m/c) 21Kg curl / 21kg side row 30 crunch
should have done more crunches.
Rows were easy, curls difficult (20Kg was much easier on curl).
cycle was easy.

23rd 3.0km meetings sick 22nd 0.96km sick 21st 1.37km sick

23rd 3.0km meetings sick 22nd 0.96km sick 21st 1.37km sick


WEEK TOTAL 55 KM 35 miles. (running and walking)

19 and 20 sept 09 8.38km (inc 1 mile run) and 22.85 km (15% error not factored)

walk on mountains and walk into work.
22.85 really 26.27km, which is 16.41 miles.

17/18 sept 09 7.61 km walk 1.6km walk 10mile cycle 20Kg biceps

..

16.9.09 1.5 mile run plus 3Km walk

..

15.9.09 1.5mile run, plus 5.15km walk

week total 33km + 7.0 miles running total. Km adjusted for 15% error = 24 miles + 7 miles of running.  Plus 20Km of cycling (on machine).

14.9.09 rest day 3.95 km

3.95km walk