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