Merry-go-round

Focus this week is recoverying from W2G and preparing for the Striders 10km on Saturday, 3 July.

3 x 8 bench press (20kg olympic bar)
1 x 8 bench press (25kg olympic bar)
1 x 20 bench press (10kg olympic bar)
1 x 30 bench press (olympic bar only)
4 x 8 dumbell flys (10kg)
4 x 10 pullovers (15kg plate)
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
60 x leg raises/crunces (5kg medicine ball)

5km run included 12 x 50m sprints. Average pace 5:13/km

Race and Recovery

26 June 2010

6km @ 5:28 average pace along M7 (with Ruby and pram)

27 June 2010

Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB

28 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)


29 June 2010

4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)

5km @ 5:35/km average pace

Easy Friday

Another easy day leading up to Sunday's race. My current PB for W2G is 2:10 - hoping for an improvement.

2 x 8 chest press (20kg olympic bar)
2 x 8 chest press (25km olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 dumbell flys (12kg)
4 x 8 incline pushups

6km @ average pace 5:10/km
5 minute cool down walk

Recovering or Tapering?

After some thought I have decided to keep a training diary, purely for self interest but to assist me record my progress and goals.

This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.

21 June 2010

4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)

6km @ Average pace 5:20/km

22 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)

8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km


23 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)

6.5km included 3 x 400. Average pace 4:56/km

24 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)

6km @ 5:08/km pace.