Saturday, July 01, 2006

Half of a Half!

Friday - Gym session - 5.30am
Single Arm DB Row - 3 x 15 (8kg)
Chest press on Swiss ball - 2 x 15; 1 x 12 (8kg)
Body weight squat against Swiss ball - 2 x 20 (5kg)
DB Static Lunge - 2 x 15 (5kg)
DB Side Lateral Raise - 2 x 12 (4kg)
DB Biceps Curl - 2 x 15 (5kg)
Triceps pull ups against chair - 3 x 15
Abs: 3 x 15 crunches; 3 x 15 reverse crunches

Found it quite hard today. Arms felt tired and I had trouble lifting the weights especially the shoulder side lateral raise. I improvised by doing the session at home before work as I had a brekkie date at 7.30am and the gym I go to doesn't open until 6.45am!

Saturday - Googong Dam Half Marathon
Marg and I decided to enter this at the last minute as a two person team. I ran the first half of 11.1km and Marg ran the second half of 10km. It was a tough off road mountain run - in other words very very hilly but I really enjoyed it. Apart from a bit of a head wind in parts the cool conditions were perfect for a tough run. The link to the map and route details is here.

Distance: 11.27km (so says Gandalf)
Time: 68mins (I said it was tough)
Average pace per km: 6:05
Calories: 669
Fastest km: 5:14

The turnaround point was at 11.1km where teams changed runners and the others turned. Both "halves" were almost a mirror image of the other and equally difficult by the look of the course map.


  1. I was amazed your did Googong after that gym work on Friday, but well done Kiwi Strewth. I didn't get there myself (although had wanted to) and you an especially great job considering how tough the run is - hills, wind and all.

  2. You're not wrong - that was one helluva tough run! Still felt it when I did my legs sessiona tt he gym this morning.

  3. Great to see you out there, just upset we didn't catch up at the end. A great training run to be sure!

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