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

LG!!!!!

Yes I'm still here alive and well and since my last update there has been many changes - all positive

• I returned to SWEAT, a fantastic running squad that is bursting will talented and dedicated runners.
• Given up alcohol - yes I had my last drink on 23 February 2012!!!!!
• Commenced training with a Personal Trainer (PT) - I absolutely love our sessions she works me the hardest I have ever trained in my life.
• I'm back training 7 days a week, 5 to 6 days running and a bit of cross training at the gym thrown in.
• Discovered  the burn of CX Worx
• Lost 5kg but I have become more 'compact' loosing quite a few centimetres - yes I have been building a bit of muscle.

I think the next challenge for me now to concentrate on my diet, it's pretty good but it does need a little makeover so it's time to pull out the 'bootcamp meal plan'.

Hope to see you more often.
 

Slipping Away

Wow how quickly does time slip away.  I've had a big couple of weeks and have a new focus and I must say I'm feeling pretty good.  As some of "regular readers" would know I was injured for quite a long time (14 months) and let's just say my whole motivation for fitness and really just taking care of myself disappeared too.  Although a few too many kilo re-appeared;-(

I am happy to say I'm now running pain free again, but my main focus at the moment is to loose weight and enjoy my training.  So my training schedule is similar to what I enjoyed many years ago; power walking, PUMP, Spin and running.  I have made a commitment to train for at least an hour a day.

Hand in hand with the my training is a disciplined eating program,  yes I have finally come to the realisation that I will never be thin and weight control will be a constant battle.  It took me a little while for weight to creep on, so realistic weight loss is the plan.

Do I have any goals for the year, well of course;

* be happy

* loose 8 kilos

* run a few races

* just love what I'm doing and who I'm doing it with