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Entries

  1. 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 :-)

  2. 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

  3. 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.

      8 days 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!

      8 days ago Like

  4. 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! :)

      9 days ago

    • Suzanne D.
      Suzanne D.

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

      8 days ago Like

  5. 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

  6. 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

  7. 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

  8. 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...

      17 days 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.

      16 days 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 :-)

      16 days ago Like1 person

  9. 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

  10. 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

  11. FIT
    good Gfit 01:00

    5 min warm up run
    5x10 side to side burpees
    4x20 dead lifts 25kg
    1x20 dead lifts 35kg
    5x30 push ups
    5x40 sit ups
    5x200m run

  12. FIT
    good Outdoor group fitness 01:00

    600 m warm up run
    5x 40m sprints, dropping chest to floor 6 times per round
    5x 40 lunges
    5x 30 sit ups
    5x 20 push ups
    600 m run

  13. FIT
    good Outdoor group fitness 00:30

    Tabata!
    600m warm up run
    8 x 20secs squats, 10secs high knees
    8 x 20secs push ups, 10secs rest
    8 x 20secs squat jumps, 10secs high knees
    8 x 20secs rock press, 10secs rest
    8 x 20secs plyolunges, 10... read more

    • Mark D.
      Mark D.

      That sounds really tough! Was that 8 times through the sequence, or 8 sets of each exercise pair before moving on to the next? Either way that's still a really challenging workout! Nice one!

      about 1 month ago Like

    • Suzanne D.
      Suzanne D.

      Confused by your question? It was a 24 minute workout. 6 sets of exercises, 4 mins each. It was really good but the last set being runners sit ups which normally I am fine with , i struggled today! Not my abs but my quads! Was weird! After all the squats I couldn't bring my legs up! Lol

      about 1 month ago Like

    • Mark D.
      Mark D.

      Ah - yep, clear now. I thought that maybe it was squats->high knees->pushups->rest, etc, then back to the start again (like a circuit). Sore quads makes sense - After the squats, squat jumps and the plyos, the quads would be well-done at that point!

      about 1 month ago Like

  14. FIT
    good Outdoor group fitness 00:30

    Half hr session
    600m warm up run
    6x400m run
    5x5 burpee into squat jumps
    5x10 push ups
    5x15 squats
    5x20 runners sit ups
    Stretches

  15. FIT
    good Boxing 01:00

    Great boxing session!

  16. FIT
    good Boxing 01:00

    Boxing with outdoor group

  17. FIT
    good Outdoor group fitness 01:00

    800m warm up run
    3x 1min 16kg squats into upright rows
    3x 1min sit ups
    3x 1min presses 6kg each arm
    3x 1min battle ropes
    3x 1min burpees
    3x 1min squats and 4kg wall ball throws
    3x 400m run

  18. FIT
    good Outdoor group fitness 00:30

    High intensity 30min circuit training

  19. FIT
    good Boxing 01:00

    Boxing session

  20. FIT
    good Outdoor group fitness 01:00

    Foam rollers are now compulsory at training.
    400m warm up run
    10 mins of foam rolling
    5x100 skips
    5x 10 burpees
    5x 20 sit ups throwing 4kg ball against wall
    5x10 squats and presses 6kg each arm
    5x... read more