27 September 2010

Unplanned rest day.

28 September 2010

10km @ 5:06/km average pace.

4 x 8 chest press (30kg)

4 x 8 dumbbell pullover (20kg)

4 x 8 dumbbell incline flys (12.5kg)

4 x 10 leg press (60kg)

4 x 10 aductor machine (50kg)

4 x 10 glute machine (25kg)

4 x 8 leg extensions (35kg)

5 x 15 leg raises/crunches (5kg medicine ball)

2 x 1 minute plank

 25 September 2010

Enjoyed a nice run along Botany Bay.  Felt a little tied initially be soon found a comfortable pace.

10km @ 5:12/km average pace.

23 September 2010

Unplanned rest day.

24 September 2010

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 8 leg press (pin #10)
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

5.07km @ 4:52/km average pace.  Nice and easy.

Feeling Better and working towards a goal.

16 & 17 September 2010

No training, still too sick.

18 September 2010

10km @ 5:50/km pace along the Botany Bay with Katie.  It was a good run to test my health and I got through it with no problems.  It was great to lace up the shoes again.

19 September 2010

Agreed to run with my friend Tim with goal of sub 2 hrs. It was a really slow start, taking us nearly 2 minutes to cross the mat. We found a good pace and really enjoyed the new course with the kilometres going by quickly.  We crossed the finish line 1:52:37 (gun time) and 1:50:37 (net time).

20 September 2010

Rest day.  Felt okay following the run but still on antibiotics and though I recovery day would be a good idea to allow me to recovery appropriately so I can focus on my next goal.

21 September 2010

4 x 10 deadlifts (25kg standard bar)
1 x 8 power squats (40kg olympic bar)
3 x 8 power squats (60kg olympic bar)
4 x 10 calf raises
4 x 10 lunges (25kg standard bar)
4 x 10 single leg romand dead lifts (10kg)
4 x 8 lat pullowdowns (pin # 7)
4 x 10 one arm dumbbell rows (17.5kg)
4 x 10 bent rows (30kg standard bar)

Warm up:  2.28km @ 5:07/km average pace
Session:  10 x 560m hill reps (average time 3:00)
Cool down:  2.22km @ 4:56/km average pace
Total session: 10.12km

22 September 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olymic bar)
1 x 20 chest press (olympic bar only)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline dumbbell flys (10kg)
2 x 8 seated dumbbell tricep extensions (12.5kg)
2 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 pulldowns (pin # 3)
4 x 8 tricep dips

30 minutes treadmil. 6.22km (4.50/km average pace)

Not Much of Anything

8 - 11 September

No exercise due to a number of other matters taking priority, eg, assignments, work issues and travel.

12 September  2010

Ran the Glasshouse 12km cross country race.  Not the best run as I could feel the effects of the cold/sinus infection that I had been battling for a few days and my breathing was quite difficult.
Finished in 58:52 and 5th female, so not to bad however by the end of the day I was pretty sick.

13 September 2010

4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley pull ups (pin # 2)
4 x 10 arm curls (15kg standard bar)
4 x 10 leg raises/crunches (5kg medicine ball)
4 x 10 push ups (standard - on toes)

6km run @ 5:08/km average pace.  30:32

14 & 15 September 2010

No exercise.  Too sick, the Blackmores Half Marathon this weekend is looking doubtful.

4 x 10 bent rows (25kg standard bar)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

33:46 mintues - 20 stair reps (Tower at work)

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)

7km @ 5:03/km per hour  - treadmill at work.

Running in the Rain with Wayne

No update for a few days and little to report. I've had a few days off training but now feeling refreshed, re-focused and ready to get back into some heavy training and work towards a few goals.

This morning I decided to give the SS 10km a miss and take the opportunity to enjoy a rare sleep in and enjoy a local run in the rain with Wayne.  We just cruised along and chatted enjoying just being outdoors.  A total of 10.20km @ 5:20/km average pace.