Monday, August 21, 2006

Week 12 Day 1

Monday morning - 5.10am
Roll out of bed, shower, brekkie, carry gym bag, work bag, work clothes on hanger, lunch bag, running bag and struggle to car. Drive to gym to carry out following program:

Warm-up on treadmill - 5 minutes
DB Bench Press - 4 set x 20 reps
Pec Dec Fly - 4 sets x 15
DB Fly - 4 sets x 15
Knee push-ups - 2 sets x 20

Lateral pulldown - 4 sets x 20
Cable seated row - 4 sets x 15
DB One Arm Row - 4 sets x 15
DB Pullover - 4 sets x 15

Crunches - 4 sets x 20
Bicycle crunches - 4 sets x 20
Back extension - 4 sets x 20

4 sets of each takes ages and I didn't arrive at work until nearly 9.30am. Tomorrow I have to work on shoulders/biceps/triceps/abs. This is the week when I have to double the number of repetitions but decrease the weights. Tomorrow I start carbo depletion for 3 days and I'm not looking forward to it!!

Monday after work - 5.30pm - speedygeoff's training session at Parliament House
Today has been another lovely Spring day although overnight temps dropped to minus 4degrees - brrrr! Speedygeoff's session as follows:

Warm up - 1 1/2 loops of PH
Main set:
10 x 1minute fast and jog back to start for 2 minutes on whistle
Cool down of extra loop of PH
Total distance: 9.3km
Calories burned: 606

It was pleasant not to be running hill repeats for a change. There was a smaller turn-out than usual but it was good company - a lovely group of people.
I was quite pleased with my fast intervals. I aimed to reach a certain spot when we ran on the grassy uneven verge next to the road. On the last repeat I reached my goal - woo hoo! No idea of the distances for each 1 minute repeat but it was challenging as it was in semi darkness and we had to avoid lamp-posts with nasty sharp metal signs sticking out on them and pot holes in the grass. It was a good session though.

Tomorrow morning is an interval session on the bike and after work another long gym session.


  1. I'm doing an interval session on my bike tomorrow morning too - the session you did last week. Hope you don't mind me borrowing it!!!

    Can't wait to hear the final results at the end of the week!

  2. I missed a flat run at Parly House - how sad!