2014 - #5

03022014
Intervals
4 x 2 mins
4 x 30 mins
Total Distance: 6.10
YTD:  144.66km
Day 3 February Challenge: 25 Sumo Squat Jump, 10 x lunges (L&R), 20 pushups

04022014
12 x incline chest press (7.5kg)
12 x flys (7kg)
12 x squat keetleball swings (12kg)
12 x lunges (10kg dumbells) (L&R)
(4 sets)
10 x chest press (30kg)
10 x leg press (70kg)
(3 sets)
10 x adductors (50kg)
10 x should press (27kg)
(3 sets)
7 mins arm cycle machine

Lunch Session
Easy Jog & 4 x Fleet Steeps
Total Distance: 5.3km
YTD:  149.66km

05022014 
12 min TT: 2.49km
12 min Tempo: 2.28
(warm up & cool down)
TD: 8.18km
YTD: 157.87km

06022014
Easy Run (SS Circuit) 7km with Zimmy & Wayne
Fell over.

07022014 - 09022014
Rest days: injured due to fall. 

10022014
 14 x 30 sec hill sprints
TD: 7km
YTD: 164.87km

11022014
Rest Day

12022014
12 min TT: 2.24km
18 min Tempo: 3.27
TD: 8km
YTD: 172.83km

13022014
Rest day.

14022014
 Superset Pulley System:
12 x squat/row
12 x lunge/should pull
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x single roman leg lift/row (each leg)
(4 sets)
2km row: 9min 52 sec

15022014
TD: 17km (5.33/km average pace)
YTD:  189.83km

16022014
12 x incline flys (7.5km)
12 x single arm back row (12.5kg)
12 x shoulder flys (7kg)
12 x dead lifts (20kg olympic bar)
(4 sets)
10 x chest press (27kg)
10 x leg press (60kg)
(3 sets)
12 x tricep pull downs
12 x biceps
(3 sets)
Core 
 

 

2014 - #4

27012014
Total Distance: 5km (5.43/km average) PM run
YTD: 121.35km

28012014
12 x shoulder press (7.5kg)
12 x upright rows (17.5kg)
12 x single arm back row (12.5kg)
12 x wide leg squat/single arm shoulder press (7.5) L&R
12 x narrow leg squat (22kg)
(4 sets)

12 x adductors (45kg)
12 x squats/overhead medicine ball (4kg)
(4 x sets)

Core

Lunch Session
Easy Jog & 2 x Fleet Steeps
Total Distance: 5.3km
YTD:  126.65km

29012014
Rest Day

30102014
Rest Day.

31012014
Superset Pulley System:
12 x lunge/should pull
12 x chest press
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x tricep pull down
(4 sets)
12 x hanging leg raises
(4 sets)

01022014
Striders 10km race: 53.01minutes
+ warm up
YTD: 138.56km

Commenced February Challenge

02022014
Rest Day:5km walk @ Wanda Beach 

2014 - #3

18012014
(Antibiotics)Rest day.


19012014
(Antibiotics)
Total distance: 10km (5.48/km pace)
YTD: 76.94km

20012014
(Antibiotics)
Total distance 7km
YTD:  84.94

21012014
(Antibiotics)
(Morning session) Superset Pulley System:
12 x lunge/should pull
12 x crossover back
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x  tricep pull down
(4 sets)
10 x hack squat (40kg)
20 x squat & arm shoulder press (8kg)
(3 sets)

Lunch Session
Easy Jog & 4 x Fleet Steeps
Total Distance: 5.4km
YTD:90.34km

22012014 
(Antibiotics)
Total Distance: 8km (5.36/km average pace)
YTD: 98.34km

23012014
Total Distance: 7km
YTD: 105.35km

24012014
12 x dumbell chest press (10kg)
12 x single arm back row (12.5kg)
12 x step up knee lifts (7kg)
10 x deadlifts (olympic bar - 20kg)
(4 sets)

12 x adductors (45kg)
12 x squats/overhead medicine ball (4kg)
(4 x sets)

 21's (biceps) (10kg)
10 x upright rows (20kg)
(3 sets)

25012014
Rest day:5km walk

26012014
Total distance: 11km easy with Zimmy (dog) (6.00km/km average pace) 
YTD: 116.35km

2014 - Week 2.

06012014
Rest day.

07012014
(Morning session)
 Superset Pulley System:
12 x lunge/should pull
12 x core rotation
12 x woodchoop (rope)
12 x overhead tricep extensions
12 x crossover back
(4 sets)
Abs.

(Lunch Session)
Easy jog, 2 x fleet steps.
Distance: 4.5km
YTD:  66.94

08012014 - 14012014

Sick: respitoary infection & fluid on lungs

15012014
Easy Jog: Sans Souci circuit
Distance: 7km
YTD: 66.94

16012014
12 x incline fly (7.5kg)
12 x overhead tricep extensions (10kg)
12 x shoulder flys (6kg)
12 x single leg roman dead lifts (6kg)
10 x dead lifts (20kg olympic bar)
12 x kettlebell squats
(4 sets)

12 x cable lawn mower (5kg)
12 x cable wood chop (10kg)
(3 sets)

Welcome 2014.....time to dust off the training Blog!

There's I have ran quite a few k's and pumped a few reps since my last visit but for the purpose of keeping an accurate training journal, it's not about how fast, far or how strong I can push myself.  There may be some goal events along the way which will require some specific training.

01012014
Total Distance: 11.10km
12 min TT: 2.45km (4.55/km)
30 min Tempo: 5.71km (5.16/km).

02012014
Total Distance: 6.40km (5.30/km)
Treadmill.

03012014
Rest day.
5km beach walk.

04012014 - 05012014
Narrabeen All Nighter (event)
2000hrs to 0200hrs
Total Distance:44.94km

YTD: 62.44