Squash

Played a few games, lost to ben and julia, won against Baruk. Didnt stay on for long.

futsal

Played futsal, was a close game, lost in the last few minutes, 5-6.

Bike

Rode home from parents, about 90ks, about 4hrs again, v. sore sit bones (aka butt) ave speed again 22kph.

Bike

Rode to my parents place, ~90ks, took about 4 hours, and near the last 30ks lost all my ability to continue until i had some lollies and a beer :). Ave speed _22kph... sad face.

Squash

Squash: sucked, lost to nearly everyone

futsal

Futsal: Ben filled in for Nigel. He did his post game disection which i think i dont like, its very negative towards other peoples skills etc. We lost 7-1. I nearly died of heatsroke.

paintball

did some paintball: running and ducking etc, not exactly that physical. but needed to add something for this weekend/time

Gym and Squash

Gym:
5*5@80kgs benchpress
8*2,4*2@65kg incline benchpress
10*5@52.5kg lat pulldown
10*5@20kg@side standing side crunch with dumbell interlaced with
8*5@30kg@side single arm row
7*5@22.5kg@arm 30deg incline dumpbell press interlaced with
10*5@8kg@arm standing shoulder raise
10@32.5kg,10*4@45kg row on lat pulldown

Squash: I was really bad, lost against everyone.

Gym and Futsal

Gym:
5*5@80kg benchpress
10,8*3,6*2@65kg incline benchpress
10*5@55kg lat pulldown
7*3,6*2@25kg@arm 30deg incline dumbbell press interlaced with
10*5@8kg@arm standing shoulder raise
8*5@20kg@side standing dumbell side crunch interlaced with
8*5@30kg@side one armed row
10*5@12.5kg@arm 30deg incline pec-fly
8*2,7*3@15kg@arm hammercurl
10,8,6*3@15kg@arm shoulder press

1.5min between each set and superset, but my timing was a little on the generous side so more like 1.5-2 min between sets.

Futsal:
We played so-so, but the other team only had 4 players, so we won, 8-2.