I couldn’t go to training tonight due to rain so went to the gym instead. Seeing as I tentatively entered the Tokyo Marathon I’ve added a tiny bit of running to my regime. Tonight I warmed up on the running machine for 20 minutes before hitting the other machines.
abdominal crunch machine 45kgs X 15 X 1
back extension 55kgs X 15 X 1
chest press 45kg X 15 X 3
lateral pull downs 60kg X 15 X 1
leg press 150kg X 15 X 2
leg curl 49kg X 15 X 1
calf raise 68kg X 15 X 2
arm curls 41kg X 15 X 1
rotary turn (back & abs) 40kg X 15 X 2 X left & right). (making my gut look good). [Well look better anyway]
leg extensions 40kg X 15 X 2
sit ups inclined 25 X 2
sauna (400 slow count seconds then a cold shower). Felt great.

I’ll probably do the gym again tomorrow as it should still be raining.
Not sure on Saturday, maybe a ride to the castle or further up to Koga.
Sunday, I’m going to the Japan Cup to watch Basso’s come back ride. Should be a good day.
200km round trip if I ride too. Will take lots of pics of the riders and the autumn leaves up in the hills of Tochigi.

Yearly cycling tally 6073km and counting.