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.