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)
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