Hello all!
Firstly, I notice 'blogger' has changed on me! New set ups and all today! That's a way to keep me on my toes! n I will have a good look through the new content when I have more time!
Have had more good efforts, (by my standards) with training this week. Here goes what I did below:
MON: Treadmill run as far as I could go in 30 mins, - incline 0.1. I don't have my notes right beside me but think I did 5.2km, I remember being BUGGERED! However before the run I completed 100 pushups over 4 sets of 25, - managing the first 6 of each set on toes before dropping to knees. Between pushup sets I did a 1 min plank, 15 tricep dips, 20 bicycle ab thingies so each of these got repeated 3 times before I pushed out the last 25 pushups. After the run, some de-puffing and stretching I was in mood to hit the weights machines, - shoulder press, tricep dip machine, one for the back......all 3 sets of 12 as challenging as I could go. I finished off with the ab crunch/curl up machine! Firstly a set of 10 there, then a rest and a second set of 5 till I was totally done!
TUE: 5.8km outdoor hilly run in dark. Didn't time self. Couldn't be bothered with run however did it :-), but speed didn't feel too bad and I'm sure I hit close to a 10 in effort. Also 100 power lunges, set of 40, then 30, then 30 with 1 min plank between each set.
WED: Last week as I added an extra run to my original workout, - I felt the need to do the same today. As last week I wanted to see if I could possibly struggle through 12kmph pace and do 2k in 10 mins (succeeding with a struggle), - I decided today to go for 2.4km in 12 mins! Another struggle today, and I gradually increased the pace the last couple of mins to really kill me......I got 2.43km in 12 mins! Ouch! Had 5 mins to stretch, drink more water before starting Bodypump! I was pleased with my doings, weights, effort and form in Pump. However I just couldn't get into the chest track! I kept wondering why I felt lopsided, un-co etc! At the end of the track I noticed I had a 1.25kg plate less on one side of the bar than the other.......BIG difference! First time in years I've done that, never again! The interchanges are quick! After PUMP I still had my 10 min rower machine effort to endure ;-(! Last week I managed 2.08km in 10 mins on level 8. This week I hesitantly put it up to the top level, (level 10) to see what I could do. It hurt......but 2.24km on rower in 10 mins! Next as I saw 'The Biggest Loser' was on the gym TV's I went to elliptical for a 10 min (more casual) workout, - but still ended up pushing relatively hard getting HR to 175BPM while watching the show. I know I'm a freak, but I can get my HR to well over 200BPM in my runs. Then DONE!
THURS: After work it was another 9.6km lap around the 'Bridges' run in Perth city around the Swan River. PB last year for that run was 49:26. Last week it was 1:02:45. This week: - 1:02:50. I didn't look at time till end of run. However that's OK.....been working hard, work has been busy, full on so am happy with effort!
FRI: - DAY OFF TRAINING, - busy work day!
SAT: - 25km bike ride (included to and from gym from house), - good purposable pace. Yoga class at gym, - new to me but felt efficent. Decided on another silly run on treadmill.....to see how far I could go in 15 mins, to see if I could make 3km! It was tough......but I did, infact increased speed in last few mins to make me REALLY uncomfortable, anyhow managed 3.03km in 15 mins! Next.............was swimming a km at pool at gym. Did that! And felt I was finally working out how to become a little more efficient in regards to stroke and speed. I did the km all freestyle.
SUN: - Was 'supposed' to be a casual 5km run. I ended up having a glass of wine in a pub before the footy yesterday, then 3 midstrength beers at the footy......which I deemed to be too much to try and drive from train station to my house last night. I thought about taking train up to station.......then getting a cab from there but I never trust the cab system in Perth. Therefore I decided to pay $60 for a cab to take me from city to my home. This morning my proposed job was to take a 6km run to train station to pick up my car! I was a slacker today! I jogged the first 2km, felt flat possibly due to yesterdays alcohol. Then due to all waiting at lights, carrying keys, cards in pockets etc.....I stopped and broke into a walk till I reached car.
All in all......a good week! Really need to watch alcohol levels in weekends as I seem to have curbed all weeknight drinking for a few weeks of late! 2 drinks, (maybe 3 standard drinks) weekend day OK, but more than that seem to affect training efforts for the next day. Still need to do better with sleep objectives.
Oh.....just to mention.....I've started reading the book Pat Farmer wrote on his run from the North to the South Pole! Roughly took 10 months, his accounts are very awe inspiring. He started April last year finishing in Feb this year! Through the Arctic he and his team were trudging through 20km a day in terrifying conditions. Once he made it to Canada, USA, Mexico, South America etc he was averaging 84km running a day......every day! Imagine that! 2 marathons a day, rain, hail or sunshine everyday.......day after day! The main point of his run, (or one of them) was to raise money for the Red Cross! While it takes the exceptional person to have a desire to achieve that or similar..........(or be able to arrange to take time out of their everyday lives to do so)............... I think it's very beneficial to make sure we are utilising our own time to ways we are happy with. And if our goals are a 5k run, even a 10k run, a 1k swim, a weight training circuit to keep us feeling on form.......suck it up! To finish, if that means reducing our alcohol intake and increasing sleep time......all good :-)
Diet, pretty good for me I think.....no excesses, even no confectionary for 2 weeks. Not missing or wanting it! Approaching 32 doesn't mean you are over the hill in regards to striving for the fastest times and/or best strength results ever achieved ;-)
Saturday, April 21, 2012
Sunday, April 15, 2012
WEEK 1 UPDATE........NOW DAY 8/84
Howdy, we have almost come to the end of week 1!!!
I have almost stuck to my training schedule for the week. Only differences were that Tuesday I did a 5.8km outdoor run, (as well as an unexpected 4km powerwalk with gear) instead of scheduled RPM class. Reason for that was a stuff up in the arvo train system. Also I did hope to get to a yoga class at gym on Sat morning, but I got a bit lost cycling a back route, left home too late so missed that class.
Hence training achieved for week been:
MONDAY: 5.8k run, 100 pushups over 4 sets and 40 tricep dips
TUESDAY: 5.8k run again, - shaved 2.5 mins off Mon's time
WEDNESDAY: 70 pushups, Bodypump class using weights I was quite satisfied with for now, 2.02km treadmill run in 10 mins, 10 mins on rower, (2.08km), cooldown on stationary bike and cross trainer
THURSDAY: 9.6km outdoor run, 100 powerlunges with 2 x 1 min plank thrown in when I had a rest break with the lunges
FRIDAY: - Day off!!!!!
SATURDAY: 40km bike ride, - hills included! 1km swim, (40 laps of 25m pool)
SUNDAY: - 5.8k run again, - should have done this morning but missed the boat and did it in early evening
Also there has been lots of incidental activity on top of training thrown in, lots of steps to go up and down in my working day, also work is on feet, active, fast for 8 hours a day!
Diet wise, pretty good, have had no confectionary or sugary products this week. Had no alcohol during the weeknights which was pleasing. Just had an extra glass of wine for my liking on Fri and Sat. So pretty pleasing effort for week 1.
Today, (start off week 2) I weighed in, 1.6kg down. Went to bed far too late last night and felt REALLY crabby and tired today all day and particularly when 4.45am alarm went! But still made it to gym this arvo actually smashing out a session I was pleased with. 100 push ups over 4 sets with first 6 each set being on toes, (in between each push up set I did 15 tricep dips, 1 min plank, 20 bicycle crunches). Next I headed to treadmill for 30 min run to see how far I could go with incline at 0.1. Today I made 5.20km, HR was 200bpm at the very end before cooldown. Next I headed for shoulder press machine, doing 3 sets 12, then tricep dip machine, 3 sets 10, then finished with the ab curl up thing, - managed 10 first up, then a final 5 reps. Eats all in order today :-)
So it's busy busy busy still! I got one assessment essay done last week but still have so much to do.......want more time! Will talk soon!
Oh yeah, I'm off to watch the footy on Saturday, Eagles versus Hawthorn! I even bought an Eagles top and scarf :-)
I have almost stuck to my training schedule for the week. Only differences were that Tuesday I did a 5.8km outdoor run, (as well as an unexpected 4km powerwalk with gear) instead of scheduled RPM class. Reason for that was a stuff up in the arvo train system. Also I did hope to get to a yoga class at gym on Sat morning, but I got a bit lost cycling a back route, left home too late so missed that class.
Hence training achieved for week been:
MONDAY: 5.8k run, 100 pushups over 4 sets and 40 tricep dips
TUESDAY: 5.8k run again, - shaved 2.5 mins off Mon's time
WEDNESDAY: 70 pushups, Bodypump class using weights I was quite satisfied with for now, 2.02km treadmill run in 10 mins, 10 mins on rower, (2.08km), cooldown on stationary bike and cross trainer
THURSDAY: 9.6km outdoor run, 100 powerlunges with 2 x 1 min plank thrown in when I had a rest break with the lunges
FRIDAY: - Day off!!!!!
SATURDAY: 40km bike ride, - hills included! 1km swim, (40 laps of 25m pool)
SUNDAY: - 5.8k run again, - should have done this morning but missed the boat and did it in early evening
Also there has been lots of incidental activity on top of training thrown in, lots of steps to go up and down in my working day, also work is on feet, active, fast for 8 hours a day!
Diet wise, pretty good, have had no confectionary or sugary products this week. Had no alcohol during the weeknights which was pleasing. Just had an extra glass of wine for my liking on Fri and Sat. So pretty pleasing effort for week 1.
Today, (start off week 2) I weighed in, 1.6kg down. Went to bed far too late last night and felt REALLY crabby and tired today all day and particularly when 4.45am alarm went! But still made it to gym this arvo actually smashing out a session I was pleased with. 100 push ups over 4 sets with first 6 each set being on toes, (in between each push up set I did 15 tricep dips, 1 min plank, 20 bicycle crunches). Next I headed to treadmill for 30 min run to see how far I could go with incline at 0.1. Today I made 5.20km, HR was 200bpm at the very end before cooldown. Next I headed for shoulder press machine, doing 3 sets 12, then tricep dip machine, 3 sets 10, then finished with the ab curl up thing, - managed 10 first up, then a final 5 reps. Eats all in order today :-)
So it's busy busy busy still! I got one assessment essay done last week but still have so much to do.......want more time! Will talk soon!
Oh yeah, I'm off to watch the footy on Saturday, Eagles versus Hawthorn! I even bought an Eagles top and scarf :-)
Monday, April 9, 2012
Day 1/84
Howdy! I don't expect these posts to be daily throughout the 84 days. Weekly is more my aim.
Took the new 'before' pics yesterday in my bright pink bikini which is now a long way off 'fitting', compared them to my 'fit' pics last June and July. Hmmmm, - not much more can be said other than a good bit of work to do if I want to get near those standards again!
Weighed in this morning. I'd indulged somewhat over Easter, even hunted out Koko Black on Thursday evening for the first time after a huge day at work on Thursday, - definitely great chocolate there! Had the best ever iced chocolate presented aweseomely and a dessert consisting of a piece of hot chocolate brownie slice with lots of nuts, homemade vanilla icecream and homemade hot choc sauce dessert and bought a small bar of chocolate to take away! Piggy I know! No regrets though! Koko Black has been in Perth for almost a year and I'd always meant to visit and this was my first time!
The rest of Easter was good and relaxing! I hadn't jumped on the scales for a couple of weeks, promised I'd do it this morning so while I was tempted to throw in a 'last' beer battered bit of snapper, oysters and wedges with my couple of low carb beers, I resisted! I'm sure that made the number at least 0.5kg less this morning! (I didn't budget any money leftoever enabling I had an option anyway)! But even after today, lots of water......battered fish doesn't interest me. Instead the steamed, stirfried or baked fish option with lemon juice does!
Really awesome sleep last night, at least 9 straight hours, no alarm, wicked Easter Monday! Knew today was the day, no more 'last suppers'! Measured up, got my 5.8km, run done and have achieved my 100 pushups! Over the course of the morning I did 4 sets of 25 pushups, (starting with 2 on toes each set before getting to knees). Each time I stopped the pushups, it was 10 tricep dips. The run was a kinda hilly route, it almost took me 40 mins, I prob pushed self 90% but got a sweat up and red face from it.
Will be back at the end of the week if not before! Off to get some more assignment done, am making slow but kinda reasonable progress!
Took the new 'before' pics yesterday in my bright pink bikini which is now a long way off 'fitting', compared them to my 'fit' pics last June and July. Hmmmm, - not much more can be said other than a good bit of work to do if I want to get near those standards again!
Weighed in this morning. I'd indulged somewhat over Easter, even hunted out Koko Black on Thursday evening for the first time after a huge day at work on Thursday, - definitely great chocolate there! Had the best ever iced chocolate presented aweseomely and a dessert consisting of a piece of hot chocolate brownie slice with lots of nuts, homemade vanilla icecream and homemade hot choc sauce dessert and bought a small bar of chocolate to take away! Piggy I know! No regrets though! Koko Black has been in Perth for almost a year and I'd always meant to visit and this was my first time!
The rest of Easter was good and relaxing! I hadn't jumped on the scales for a couple of weeks, promised I'd do it this morning so while I was tempted to throw in a 'last' beer battered bit of snapper, oysters and wedges with my couple of low carb beers, I resisted! I'm sure that made the number at least 0.5kg less this morning! (I didn't budget any money leftoever enabling I had an option anyway)! But even after today, lots of water......battered fish doesn't interest me. Instead the steamed, stirfried or baked fish option with lemon juice does!
Really awesome sleep last night, at least 9 straight hours, no alarm, wicked Easter Monday! Knew today was the day, no more 'last suppers'! Measured up, got my 5.8km, run done and have achieved my 100 pushups! Over the course of the morning I did 4 sets of 25 pushups, (starting with 2 on toes each set before getting to knees). Each time I stopped the pushups, it was 10 tricep dips. The run was a kinda hilly route, it almost took me 40 mins, I prob pushed self 90% but got a sweat up and red face from it.
Will be back at the end of the week if not before! Off to get some more assignment done, am making slow but kinda reasonable progress!
Subscribe to:
Posts (Atom)