don't let the sunshine fool you

beautiful sunrise this morning followed by rain all day....

Monday's training:

GYM strength work

Warm-up: stairmaster x 8 mins

Barbells / machines:

1 leg squats (20 × 15) 3 sets
Shoulder press (15 × 15) 3 sets
Shoulder pull up (15 × 15) 3 sets
Leg curl machine (48 × 15) 3 sets
Leg extension machine (45 × 15) 3 sets
Bench press (25 × 15) 3 sets
Biceps curl (15 × 15) 3 sets
Back extensions 60

Warm-down: stairmaster x 8 mins

ROLLERS – cycle to the music: Hot Chip's Made in the Dark

(40 mins, 54.2kmph, 111 cadence, 151/167 HR av/max)