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Entries

  1. FIT
    blah Fitness test 01:00

    Since I haven't been training lately expected the worst!
    Beep test level 5.5
    500m row in 2 mins 10 secs
    40m sprint 7:53 secs
    Push ups 12
    Bench press 5 rep max 30kg
    Something to improve on!

    • Adrian W.
      Adrian W.

      This is serious detail! Nice one. Oh, and hi!

      2 days ago Like

    • Suzanne D.
      Suzanne D.

      What??? Adrian is back!? I hope so! One of my main motivators when I first attempted running! Took a break from DM or running? Only just back posting myself! Training is erratic these days and not running. Oh and Hi! :-)

      2 days ago Like

  2. FIT
    blah Gym 00:40

    5 min spin bike
    3x200m run
    3x20 rows
    3x20 side to side push ups
    3x30 one arm presses 6kg each arm
    3x40 weighted lunges 6kg
    3x50 runners sit ups
    Stretches

  3. FIT
    Gym 00:45

    6x1 min spin bike, 10 push ups
    Then 4 rounds of:
    100 metre push sled 40kg
    10 dips
    20 ring rows
    20 squats into upright rows 16kg
    20 one legged squats
    20 v ups

  4. FIT
    good Gym

    Spin bike 5 mins
    Deadlifts:
    5x20kg
    5x30kg
    5x50kg
    5x57.5kg
    5x60kg
    5x62.5kg
    5x62.5kg
    5x65kg
    Snatches from above knee:
    5x12.5kg each arm
    5x15kg
    5x15kg
    Single legged kettle bell deadlifts:
    1x12 @ 10kg ... read more

  5. FIT
    good Gym 01:30

    5 mins spin bike
    Back squats:
    5x20kg
    5x25kg
    5x30kg
    5x40kg
    5x45kg
    5x45kg
    5x47.5kg
    3 sets of 8x22.5kg with resistance band for technique
    Weighted one legged box squats:
    3x12 with 5kg
    Weighted tricep ... read more

  6. RUN
    blah City2surf 2014 14 km 01:39 11:24 pace

    Struggled with hip flexors! But not bad since I only did 3 training runs!!! Not a PB but not a PW either :-)

  7. FIT
    Gym 01:30

    5 mins spin bike
    Bench press:
    5x20kg
    5x30kg
    3x32.5kg
    3x32.5kg
    1x32.5kg
    Incline dumbbell press:
    12x6kg
    12x8kg
    10x8kg
    10x8kg
    Split squats each leg:
    12x20kg
    12x25kg
    12x30kg
    12x35kg
    Bicep curl:
    12x8kg
    ... read more

  8. FIT
    good Gym 01:30

    5 mins spin bike
    Bench press:
    5x20kg
    5x25kg
    3x30kg
    1x35kg
    Back squats:
    5x20kg
    5x30kg
    5x40kg
    5x42.5kg
    5x45kg
    5x45kg
    5x47.5kg
    10x20kg
    10x20kg
    10x20kg
    Dumbell presses:
    3x12 (8kg each arm)
    Single leg b... read more

  9. FIT
    good Gym 01:00

    Warm up:3x1 min spin bike 3x10 push ups
    Back squats .... 4x6 reps of increasing weight, Maxed @ 3reps x 50kg
    3x12 military presses 15kg
    3x12 one legged squats 2.5kg
    3x12 French press 8kg
    3x20 v up... read more

  10. walk
    good Stadium stomp 5.64 km 00:57 16:15 pace

    Stadium stomp 6300 steps within SCG and Allianz stadium. Was fun, but not too hard. I reckon next yr they should up it to 8000 steps :-)

  11. FIT
    good Gym 01:00

    5 mins spin bike
    3x1 min spin bike, 3x10 push ups
    3x12 bench press 25kg
    3x12 incline dumbell press 6kg each arm
    3x12 Bulgarian squats each leg wearing 10kg weighted best
    3x12 hammer curls 6kg each ... read more

  12. RUN
    good Run in the dark 8 km 00:53 10:35 pace

    Waiting to pick up my niece from her gymnastics. Making good use of time :-)

    • Millen T.
      Millen T.

      Nice distance, Suzanne! That's getting a lot closer to 14! And doesn't sound like a physical barrier.

      4 months ago Like

    • Suzanne D.
      Suzanne D.

      Thanks Millen! With garmin on autopause and a lot of traffic lights am not so sure about the pace!

      4 months ago Like

  13. RUN
    blah Hilly route 5 km 00:33 10:41 pace

    Still wondering how I am supposed to do 14k in 3 weeks! Pressure!!

    • Cecilia A.
      Cecilia A. Good Luck
      Good Luck:

      I think you'll be fine. You know that you probably just need to take it easy at the start and then enjoy the downhill bits to the end! :)

      4 months ago

    • Suzanne D.
      Suzanne D.

      I might enjoy the downhill after HH but come the 11km mark am not so sure :-)

      4 months ago Like

  14. FIT
    good Strength training 00:45

    Deadlifts:
    10x30kg, 5x60kg, 3x65kg, 1x70kg
    Push sled: 3x1 minute 70kg
    Bent over rows: 3x12sets 8kg
    Upright rows: 1x12 20kg, 2x12 25kg
    Pull ups: 3x12 resistance band assisted

  15. FIT
    good Group fitness 00:30

    5 min warm up on spin bike
    3x10 side to side push ups
    3x20 snatches 10kg
    3x30 squats
    3x40 runners sit ups
    3x200m run
    Stretches

  16. RUN
    blah First run since May! 5 km 00:34 10:55 pace

    With city2surf only a few weeks away, this was a disaster! A stitch 1.5km in that lasted the rest of the run :-(
    I had an oat bar half hr before the run, although putting the stitch down to being ... read more

  17. Any female weightlifters out there? Am about to start some strength training. Would love to hear opinions, advice and in particular what weight you are and lift etc? :-)

    • Cecilia A.
      Cecilia A.

      I used to do a fair bit of weightlifting back when I was a hammer thrower - lots of snatches and squats initially, and eventually added cleans and deadlifts.

      Snatches were focussed on speed and would have high reps (sometimes 5 x 12... zzz...). I started on the bar (20kg) and gradually added weight as long as it didn't affect speed too much. Squats were weight-foccused, so typically 3 x 10, sometimes more, sometimes less depending on what else was going on. Dead-lifts and cleans were super...

      4 months ago Like

    • Show 2 more comments...
    • Mark D.
      Mark D.

      Suzanne - are you following a specific strength program? I'm not female(!) but I too used to lift a lot in my uni days. Beginner strength gains came quickly and easily, but then plateaued after a few months. A progressive, structured program (and specialist S&C coach) will be the best investment you can make - especially early-on. They will teach you safe, good form (v. important), and they will test and ensure you are making progress, or change it up if needs be.

      4 months ago Like

    • Suzanne D.
      Suzanne D.

      Hey Mark! The guy who ran the outdoor fitness I have been with since a yr ago has now opened his own gym. So I now have access to that as well as continuing normal training. He will train me but as I don't want to stop my normal sessions, I am not yet sure how much time I will give strength training. And I guess progress will only come with dedication so just giving it a go this week and see :-)
      Oh and I am happy to hear from male and female lol. But would just be nice to make a comparison I guess :-)

      4 months ago Like1 person

  18. FIT
    good Group fitness 00:30

    Warm up: 3 mins spin bike, 30 push ups, 60 sit-ups.

    5x40 metre push sled
    4x20 presses 8kg each arm
    4x20 one arm kettle bell swings 16kg
    4x10 push ups
    4x10 squats
    4x5 pull ups (aided by resistance... read more

  19. FIT
    good Gym 00:45

    10 min warm up on spin bike
    5x10 ring push ups
    5x15 overhead presses 22kg
    5x20 kettle bell swings 16kg
    5x100 skips
    10 mins spin bike