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