10km PB

Striders 10km Race at Lane Cove. Ran 45:58 (4:36/km average pace) a 14 second PB.  Really happy after last week's half marathon.  Felt a little fatigued so I believe I could improve on this time if a little fresher.
 

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
5 x 15 leg raises/crunches (5kg medicine ball)

8km @ 4:59/km average pace.  Sydney Park

28 July 2010

4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)

7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.

29 July 2010

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)

5km run @ 4:48km average pace.  Redfern - Erskineville loop.

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (30kg standard bar)
4 x 10 single leg roman dead lifts (10kg)
4 x 10 seated rows (pin #6)
4 x 8 lat pulldowns (pin #7)
4 x 10 bent rows (30kg standard bar)

10km run @ 4:57/km average pace.  Sydney Park - Newtown - Erskineville Loop

Half Marathon PB

25 July 2010

M7 Marathon Relay.  I ran the second leg and ran approx. 1:39:05, still waiting on official results as I forgot to start my watch at the change over.  My previous half marathon PB was 1:40:51, so I'm pleased with the result.

Overall comined time of 3:19 and third Female Team.

Official result:  1:39:05 a 1min 46second PB.

26 July 2010

4 x 8 dumbbell hammer curls (10kg)
2 x 21 (15kg standard bar)
4 x 8 low pulley curls (pin # 2)
4 x 10 concentrated curls (10kg)
4 x 10 seated dumbbell tricep extensions (12.5kg)
4 x 10 tricep extensions (15kg standard bar)
4 x 10 tricep dips
4 x 8 pushdowns (pin # 4)
300 x oblique twists (3kg medicine ball)

5km @ 5:02/km average pace recovery run.  Redfern Erskineville loop.

Tapering or a Mixed Bag

This week was a recovery/tapering week.  After a few solid weeks of training combined with staying at my sister's place my training was a second priority, however feeling nice and fresh and ready to run the M7 Half Marathon Relay on Sunday (25 July 2010)

19 July 2010

Easy 6km @ 5:08/km average pace along the M7

20 July 2010

Rest day.


21 July 2010

10km @ 5:24/km average pace.  Including 8.5km with Ruby in pram followed by 1.5km of 50m sprints followed by 50m recovery using telegraph poles a markers. 

22 and 23 July 2010

Rest days

24 July 2010


Planned to run the 5km Challenge at half marathon pace.  Started out quicker than planned but comfortable, then reminded myself to run relaxed and easy.  Finished in 22:36 (current 5km PB is 22:18).  Nice even splits:  4:28, 4:31, 4:32, 4:30, 4:21, and a little extra @ 4:22 pace.


5km return @ 5:03/km average pace.


Feeling nice and fresh and looking forward to tomorrow's race.

20.1km @ 5:18km average pace.  Felt really strong and comfortable.

80 x leg raises/crunches (5.5kg medicine ball)
80 x push ups (standard - on toes)

Short Course Cross Country (Athletics NSW) 

5km.  Official Time: 23:56. Felt a little tired but pleased with the effort and result. Had to work hard constantly throughout the course.

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell flys (10kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline pushups
4 x 8 bent rows (30kg stanard bar)
4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
200 x obliquie twists (3kg medicine ball)

5km run @ 5:05/km average pace.  Redfern - Erskineville loop.

4 x 10 hammer curls (10kg)
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)

3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km

4 x 10 deadlifts (25kg standard bar)
2 x 8 power squats (32kg olympic bar)
2 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 (each leg) lunges (30kg standard bar)
4 x 10 (each leg)single roman dead lefts (10kg)
4 x 8 dumbbell press (10kg)
4 x 10 lateral raises (7.5kg)
4 x 10 upright rows (25kg standard bar)
200 x oplique twists (3kg medicine ball)

5km run @ 4:56/km average pace.  Redfern - Eskineville Loop

12 July 2010

Rest day.

13 July 2010

13km @ 5:29 pace. Ran with Ruby in the running pram for the 6.3km and ran back to Rooty Hill pushing the empty pram. Rooty Hill to Doonside and return.

10 July 2010

Athletics NSW Road Relays at Wollongong 4 x 4km.  I was ran the first leg in the 35+ Sydney Striders Female Team.  I set myself a goal time of 17min 40sec and was happy to finish in 17min 38 secs (average pace of 4:21/km).  The last time I ran this event I ran 18min 50sec so I was very happy.

11 July 2010

Sri Chinmoy Half Marathon at Dolls Points.  Didn't run the time I was after but overall happy with the effort.  Legs felt really heavy today.  Finished in  1:45:14 average pace 4:58/km.

4 x 8 dumbbell press (10kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)

5km @ 5:09/km average pace. Redfern - Erskineville Loop

4 x 10 deadlifts (25kg standard bar)
4 x 10 good mornings (30kg standard bar)
4 x 8 leg press (pin #10)
4 x 8 seated leg extensions (pin # 4)
70 x leg raises/crunches (5kg medicine ball)
70 x pushup (standard - toes)

10km run @ 5:08/km average pace (Sydney Park - Newtown)

4 x 8 chest press (25kg 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 incline lateral dumbell flys (12.5kg)
4 x 10 bent rows (30kg)
4 x 8 lat pulldowns (pin #7)
4 x 8 seated rows (pin # 7)

7km run @ 4:48/km average pace including 5 x 400 with 200m recovery (Sydney Park).
*Felt pretty flat and legs felt heavy.

4 x 20 dead lifts (25kg standard bar)
4 x 8 power squats (37kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar - each leg)
4 x 10 roman single leg lifts (10kg - each leg)
2 x 8 dumbbell press (10kg)
2 x 8 dumbbell press (12.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)

5km @ 5:14/km average pace
* Focusing on recovering and tapering for NSW Athletics Road Relays on Saturday 10, July and Dolls Point Half Marathon on Sunday, 11 July

4 x 8 hammer cursl (10kg)
4 x low pully curls (pin #2)
4 x 10 concentrated curls (10kg)
1 x 21 (15kg standard bar)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
75 leg curl/stomach crunches (5kg medicine ball)

10km run @ 5:11/km average pace through Sydney Park & Newtown.
* felt a bit tired

10km PB

3 July 2010

1500m warm including drills
Striders 10km at Homebush: *46:12 a 21 second PB.
* Edited:  official results received

4 July 2010

20km @ 5:14/km average pace.  Felt comfortable.

4 x 8 seated rows (pin #6)
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)

5km run @ 4:54/km average pace.  5 minute cool down walk

4 x 12 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 8 good mornings (30kg standard bar)
4 x 10 leg press (pin #8)
3 x 1 minute ab bridges

7km run @ 4:35/km average pace including 5 x 400m (200m jog recovery)
* felt strong