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 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 10 lunges (25kg standard bar)

35:10 minutes stair running (Tower @ work) 20 reps.

Tied - LSD.

Felt pretty tied this morning and apparently looked tired so I settled for a 16km (home to Fishing Club and back) run this morning as my LSD for the week.  Average pace 5:09/km.  Didn't look at the watch just ran on feel.

Time to get back on track with training and diet.

5km PB - 21:50 (28 second PB)

CR 5km Challenge this morning.  My previous PB was 22:18 so I had a race plan of running approx. a 3 second PB based on my current level of fitness due other issues and I took the approach of not expecting too much.  I had set a goal pace of 4:27/km and was way ahead in the 1st km and discussed my race plan with John Dawlings who was running with me and we decided to just let things happen.  I was very happy and surprised to finish in 21:50 a 28 second PB - 4:18/km average pace.

Splits (4:18, 4:24, 4:18, 4:19, 4:14 and 4:06 for the last 67 metres).

Ran the 5km back to the start with Katie at 5:40/km average pace.

4 x 8 hammer curls (7.5kg)
4 x lower pulley curls (pin #3)
1 x 21 (15kg standard bar)
4 x 10 concentrated curls (10kg)
2 x 8 leg press (pin #9)
2 x 8 leg press (pin #10)

6km @ 4:56/km average pace.

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar)
4 x 8 dumbbell press (10kg)
4 x 8 lateral flys (7.5kg)

5km @ 4:58/km average pace.

Back on Track

22 August 2010

I had entered the Hidden Half Marathon a few weeks ago and focused on it as a goal race, however due to various reasons did not run the event. 

7.57km @ 5:08 average pace.  Sans Souci loop.

23 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 seated dumbbelll tricep extensions (12.5kg)
4 x 10 tricep dips

24 August 2010

Rest day.

25 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
3 x 8 power squats (70kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

12km @ 5.08/km average pace.  Sydney Park.

 20 August 2010

4 x 8 lat pull downs (40kg)

4 x 10 one arm dumbbell raises (17.5kg)

4 x 8 bent over pull ups (35kg)

4 x 8 leg extensions (35kg)

4 x 10 adductor machine (55kg)

4 x 8 glute machine (27.5kg)

1 x 8 leg press (60kg)

3 x 8 leg press (70kg)

5km run (24:06 minutes)

Taper/Recovery

17 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)


6km run @ 4:58/km average pace.  Fitness First to home.


18 August 2010

Rest day.  Sore throat and ear ache.

19 August 2010

4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)

6km run @ 5:09/km average pace.  Fitness First to home.  Felt tired.

12 August 2010


1 x 10 dead lifts (30kg standard bar)
3 x 10 dead lifts (20kg Olympic bar)
4 x 8 leg extensions (pin#6)
1 x 8 power squats (40kg Olympic bar)
1 x 8 power squats (50kg Olympic bar)
2 x 8 power squats (60kg Olympic bar)

13 August 2010


1 x 8 chest press (20kg Olympic bar)
1 x 8 chest press (30kg Olympic bar)
2 x 6 chest press (35kg Olympic bar)
4 x 8 chest dumbell flys (12kg)
12 x chin ups (assisted with swiss ball)
4 x 8 hammer curls (10kg)
4 x 8 isolated pulley curls (pin#2)
3 x 8 e-z bar bicep curls (10kg)
2 x 6 e-z bar bicep curls (15kg)
30 x sit ups (10kg bag)
 
14 August 2010


10.5km @ 5:45/km average pace.  Botany Bay with Katie.

15 August 2010

 Wagga Wagga Trail Half Marathon. Good tough course and quite undulating.  Finished 4th female in 1:45:12 (average pace of 4:58) with a negative split.


16 August 2010

Rest day.
 

10 August 2010

2 x 8 chest press (30kg olympic bar)
2 x 6 chest press (35kg olympic bar)
4 x 8 dumbbell flys (12.5kg)
4 x 8 incline hammer curls (10kg)
4 x 8 e-z bar curls (10kg)

32.25 minutes stairs. 20 reps.

11 August 2010

Rest day.

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 hammer curls (7.5kg)
4 x 8 low pulley curls (pin #2)
1 x 21 barbell curls (15kg bar)
6 x 50 (300) oblique twists (3kg medicine ball)

30 minutes or 6.12km @4.57/km average pace - treadmill.

Solid 20km

20km @5:03/km average pace.  Felt very comfortable and relaxed running an average of 5:13km for the first 10km then picked up the pace to loose that "holding back" feeling. Felt nice and strong.

Scarborough Park, Cooks River and Botany Bay Loop.

Mona Fartlek

Scarborough Park - Ramsgate.

1.2km warm up @ 5:00/km average pace

20 minute Mona Fartlek total of 4.28km @ 4.41/km average pace

2.2km cool down @ 5:18/km average pace

7:68km in total

5 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
2 x 8 power squats (65kg olympic bar)
1 x 10 power squats (65kg olympic bar)
4 x 20 calf raises
4 x 10 roman dead lifts (10kg)
4 x 10 leg press (pin #10)


6km @ 4:48 average pace.


6 August 2010

7.6km @ 4:39 average pace.  Sans Souci loop - course PB.  

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar0
5 x 15 leg raises/crunches (5kg medicine ball)
4 x 50 oblique twists (3kg medicine ball)

5km @ 4:48/hr average pace - including 1km at 3:53/km

Felt tied.

4 x 8 dumbbell press (12.5kg)
4 x 8 dumbell lateral raises (7.5kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (20kg e-z bar)
4 x 8 tricep pusdowns (pin #4)
2 x 8 leg extensions (pin #5)
2 x 6 leg extensins (pin #6)
1 x 8 power squats (40kg olympic bar)
1 x 8 power squats (50kg olympic bar)
2 x 8 power squats (55kg olympic bar)
4 x assisted chin ups

30:15 mins stair running. 18 reps.

1 August 2010

Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ.  An out and back course - uphill on the return at Lane Cove National Park.

14:35 - 4:49/km average pace.

2 August 2010

3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg

5km run @ 4.34/km average pace.  Redfern - Erskineville Loop.