Saturday, 29th December

29 December 2007

Cardiovascular Exercise

Base Training

Cycling

BBTA Fitness and Friendship

• Gordon Park
• Grange
• Windsor
• Grange
• Nudgee Beach
• Grange
• Gordon Park

Duration:

About 41 kms in 1:56 at 21 km/h

Running a bit late for the start, so went down Kedron Brook Raod rather than over Eildon Hill. The wind was so strong, I was pedalling down the hill to maintain speed. The whole ride was plagued by strong, gusty winds. The direction wasn’t constant, but you never really got to take advantage of a push from a tailwind before you were slogging into a headwind. Keeping the bike headed in the right direction was a struggle. For the first time ever, the Fitness and Friendship Ride actally caught the (slower, shorter) Saturday Afternoon ride at Kalinga Park. My legs were pretty well trashed by then, and we slowed down to their pace so I was no longer getting a workouk, so I left the ride at Gilbert Road and came home.

Projection:		Projected ten mile time is 0:46
Projection:		Projected 40k time is 1:53

Flexibility Exercises

Yoga Exercises

Poses

• Supta Baddha Konasana (Reclining Cobbler)
• Supta Padangustasana (Reclining Hamstring)
• Supta Parivartanasana II (Reclining Twist II)
• Mrigasana (Deer)
• Chandrasana (Crescent Moon)

  Stand, feet together, arms extended overhead, hands together. Exhale: Flex sideways through the spine.

  Hatha Yoga Illustrated / Kirk, Boon p. 38 (Anusara)

  Yoga Handbook / Belling p. 104 (Hatha)

  Yoga in Daily Life, the System / Maheshwarananda p. 190 (Yoga in Daily Life)

  Yoga, Mastering the Basics / Anderson, Sovik p. 35 (Himalayan)

  Yoga, Mind and Body / Saradananda p. 82 (Sivananda)

• Hasta Garudasana (Eagle Arms)
• Clasp

Duration:

20 minutes