Fitness Diary

2011

Been lazy updating my fitness diary this year and even my blog. BUT! I was not lazy doing my fitness.

I have reduced my Run frequency during the week from 4-5 times a week, now its just 3x 4 times a week.  Surprisingly, looks like it has been doing me good, less injury and its been a good 9 months with the routine breaking PBs, and course PBs.

Ive been incorporating core work since February everyday if I can after a run or gym workouts.

Below is an idea how my week fitness routine looks like.

Sunday: Race
-or-
if no race is on, a long slow run
-or-
Yoga at home
Monday: Rest – Stationary Bike + Arm weights + core (crunches, planks, abdominals, leg lifts)
-or-
Boxing + sprints + core (crunches, planks, abdominals, leg lifts)
Tuesday: Run from Home 8++ KM + Yoga + core
Wednesday: Yoga + 15 Mins Elliptical + Core + Machine Arm/Chest weights
-or-
swimming
Thursday: Thursday Night Interval Sessions with the Woodstock Runners (4-6Km)
Friday: slow recovery run <8KM + Free arm Weights + Core
-or-
15 min Elliptical + Machine Leg weights + core+Skip Rope
Saturday: Yoga
-or-
Run if no race on a Sunday (7-18Km)
-or-
do nothing!

I think this schedule worked good on me. I’ve become lighter (42.5Kls from platued weight of 45Kls last year), leaner and stronger and quicker!

=======================

I was thinking of putting it as Run Diary, of my training runs, although i am doing a bit of strengthening too and a bit of (psuedo)swim sometimes!

Can refer to my training at mapmytri.com

Since October 2010 till present, just refer to my Map My Fitness for my log of runs and workouts.

year 2010:

Week 43:
17010,Sunday –  5 Km Run – Race day
181010,Monday – 7.65Km Elliptical weights
191010,Tuesday – 7.80 Km Run
201010,Wednesday – 11Km bike , Weights
211010,Thursday – 5 Km run, crunches
221010,Friday – 9Km Run, Crunches
========================
Run: 26.80 Km
Elliptical: 7.65 Km
Bike: 11 Km

Week 42:
101010,Sunday –  42.125 Km Run – Race day
121010,Tuesday – 7.67Km Bike, weights
131010,Wednesday – 3.67 Km Elliptical
141010,Thursday – 4.50 Km, crunches
151010, Friday – 5 Km ELliptical, Pushups, weights
========================
Run: 46.625 Km
Elliptical: 3:67 Km
Bike: 7.67Km

Week 41: (on recovery and rehab on the foot while 2nd week taper)
061010, SUnday – 10Km Run
071010,Tuesday – 6Km Run
================================
Run: 16 Km

Week 40: (Taper week and injured at the foot)
260910, SUnday – 8Km Run, Crunches, Arm Weights
280910,Tuesday – 12.17 Km Run, Weights, crunches
290910, Wednesday – 2.07 Km Elliptical, 6.50 Km Run, 6.17 Bike, Crunches
300910, Thursday – 11.26. weights
================================
Run: 26.67 Km
Elliptical: 2:07
Bike: 6.17

Week 39:
220910,Monday – 16 Km Run
230910,Tuesday – 8.69 elliptical, 8.70 Km Bike, core
240910,Wednesday – 13 Km Run, core
250910, Thursday – 3.70 Km Elliptical, 2.69 Km Bike, Core, Machine weights
260910-Friday- 33.64 Km
============================
Run: 62.64 Km
Elliptical: 12.39Km
Bike: 11.39Km

Week 38:
120910,Sunday – 16 Km Run
130910,Monday – 18 Km Bike, Free weights, Core
140910,Tuesday – 10.17  Km Run
150910,Wednesday – Lower Nody weights, Ellitical 22.43 Km
180910, Saturday – 31.73 Km run
============================
Run: 71.9 Km
Elliptical: 22.43Km
Bike: 18Km

Week 37:
050910,Sunday – 21  KM Run
060910,Monday -1.52 Km Rower, 4.63Km Bike, Machine weights, Core
070910,Tuesday – 4.87 Km elliptical, Pilates
080910,Wednesday – 32.16Km Run
090910, Thursday – 6.70 Km Run
110910, Saturday – 9.16 Km Elliptical
==========================
Run = 59.86 Km
Elliptical=14.03 Km
Bike =4.63 Km
Rower=1.52

Week 36:
290810,Sunday – 8  KM Run
300810,Monday -17.39 Km Bike
310810,Tuesday – 27.05 Km Run
010910,Wednesday – 14.30 Km Elliptical
020910, Thursday – 8.08 Km Run
030910, Friday – 10 Km Run
==========================
Run = 53.13 Km
Elliptical=14.30 Km
Bike =17.39 Km

Week 35:
220810,Sunday – 12  KM Run
230810,Monday – 26.09 Km Bike
240810,Tuesday – 23 Km Run
250810,Wednesday – 9.38 Km Elliptical
260810, Thursday – 13.56 Km Run
280810, Saturday – 7 Km Run
==========================
Run = 55.56 Km
Elliptical= 9.38 Km
Bike = 26.09

Week 34:
160810,Monday – 13.25 KM Run
180810,Wednesday – 12.88 Km Run
200810-Friday – 7.09 Km Elliptical, 17.29 Km Bike, 6 Km Run
==========================
Run = 32.13 Km
Elliptical= 7.09 KM
Bike =17.29 Km

Week 33:
080810,Sunday – 14  KM Run
090810,Monday – Pilates, Arm/Shoulder free weights
100810,Tuesday – 14.81 KM Elliptical
110810,Wednesday – 10.5 Km Run
120810-Thursday –  26.10 Km Bike, 6Km Run
130810-Friday – Arms/Shoulder Free Weights, Pilates
140810-Saturday- 16KM Run
==========================
Run = 46.5 Km
Elliptical=14.81 KM
Bike =26.10 Km

Week 32:
010810,Sunday – 8 KM Run
030810,Tuesday – 13 KM Run
040810,Wednesday – 16 Km Run
050810-Thursday –  17.39 Km Bike, Lower Body Machine weights
060810-Friday – Elliptical 7.39, Core Weights
==========================
Run = 37 Km
Elliptical=7.39 KM
Bike =0 Km

Week 31:
250710,Sunday – 11KM Run
260710,Monday – 8.69 Km Bike, 3.59 Km Elliptical
270710,Tuesday – 2.45Km Elliptical 11.5 Km run, Arm Weights
280710,Wednesday – 8.69 Bike, 4.14 Km Run, Leg Weights
290710-Thursday –  5 Km Run
300710-Friday – 8.70 KM Bike, Arm/Shoulder Machine Weights
==========================
Run = 31.64 Km
Elliptical=6.04 KM
Bike =26.08 Km

Week 30:
180710,Sunday – 10.3KM Run
200710,Tuesday – 17.15 Km Run
210710,Wednesday – 5.81Km Elliptical 8.69 Km Bike, Arm and leg Weights
220710,Thursday – 10 Km Run
23/07/2010-Friday –   6Km Run
==========================
Run = 43.45 Km
Elliptical=5.81 KM
Bike =8.69 Km

Week 29:
110710,Sunday – 10KM Run
120710,Monday – 2.5 Km Run, 8.69 KM Bike
140710,Wednesday – 14 Km Run
150710,Thursday – 8.69 Km Bike, 3.59 Km Elliptical, 2.95 Km Run
16/07/2010-Friday  6.30Km Run, 2.90 Km Bike
==========================
Run = 21.75 Km
Elliptical=3.59 KM
Bike =20.28 Km

Week 28:
060710,Tuesday – 8.69KM Bike, 3.41KM Elliptical
070710,Wednesday – 11.30 Elliptical, 2 Km Run
080710,Thursday – 5.45 Km Run
==========================
Run = 11.13 Km
Elliptical=14.71 KM

Week 27:
270610,Sunday – 11.63KM run
290610,Tuesday – 11.71 Elliptical, 5.41 Km
300610,Wednesday – Weights, 8Km Run
010710,Thursday = Interval 5.2Km 800×4, 1200×2, 800 warm up
030710,Saturday – 11 Km
==========================
Run = 42.4Km
Elliptical=11.71

Week 26:
200610, Sunday -12Km Race
210610, Monday,Arm Weights
220610,Tuesday, row 1.93Km, Bike 5Km, 20 Min Core, 2.3Km Elliptical, 1Km Run
230610,Wednesday – elliptical 2.10, Run 9.51
240610,Thursday – Interval 400×12, 800 Warm – up
260610,Saturday – Weights, Arms, Core 8KmRun
=================================================
Run 27.2 Km
Row 1.93Km
Elliptical: 4.4Km
Bike

Week 25:
140610, Monday – 7.8 Km Run
150610, Tuesday- 16 Km Run
160610, Wednesday-Stationary Bike-8.69 Km, Machine weights
170610, Thursday-10Km Run
180610, Friday-Bike-7.6, Free weights, Core
=============================
Bike: 16.29 Km
Run: 33.8 Km

Week 25:
060610, Sunday – 12 Km Run
080610,Tuesday -8.69 KM Bike, Machine weights
090610,Wednesday – 8.69 KM Bike, 3.89 Km Elliptical, Free weights
110610, Friday – 8KM Run, 0.16 Km Swim
==========================
Run: 20.69Km
Bike: 17.38 Km
Elliptical: 3.89 Km

Week 24:
300510, Sunday – 10 Km Race-Heart of the Lake
020610, Wednesday – 10Km Run
040610, Friday – 8Km Hills run
==========================
Run: 28Km

Week 23:
230510,Sunday: 6.5 Km Beach Run@Goldcoast, qld
280510, Thursday 8 Km Hills
290510, Friday 9 Km Run
===========================
Run: 23.5 Km

Week 22:
220510,Saturday: 6 Km Run, @Goldcoast, qld
=======================
Run: 6Km

Week 21:
110510,Tuesday: 10  Km Run
150510,Saturday: 9 Km Run
=====================
Run: 19 Km

Week 20:
040510,Tuesday: 13,35  Km Run
050510,Wednesday: 0.99 Km Elliptical, Arms/chest Weights
060510,Thursday: 8 Km Run
080510,Friday: 3 Km Run
======================
Run: 24.35 Km
Elliptical: 0.99 Km

Week 19:

270410,Tuesday: 7 Km Run
280410,Wednesday: Pilates
290410, Thursday: 7.6 Km Run
010510, Saturday: 5Km Run
======================
Run: 19.6 Km

Week 18:

(Start of acupunture remedy)
200410,Tuesday:Jog 6 Km
210410,Wednesday: Pilates
220410,Thursday:Elliptical 3.19 Km, Bike 8.69 Km
230410,Friday: Run 8 Km
==================================
Total:
Run: 14Km
Elliptical: 3.19Km
Bike: 7:69

Week 17:

(Three wisdom teeth extracted and told to lay-off from ANY excercise for a week, and was told by Phsyio not to do anything)
170410,Saturday: Brisk Walk 5 Km
==================================
Total:
Power Walk: 5Km

Week 16:

050410, Monday: Powerwalk, 8Km
070410, Wednesday: Rowing Machine 1KM, Elliptical 3.75 Km, Bike 8.69
080410,Thursday: Elliptical 3.74 Km, Weights
==================================
Total:
Bike:8.69 Km
Elliptical:7.49 Km
Power Walk: 8Km
Rowing: 1 Km

Week 15:

280310, Sunday:
290310, Monday: 8Km walk
300310,Tuesday:
310310,Wednesday: 1Km Rowing, 3.75 Km Elliptical, 8.69KM Bike
010410,Thursday:
020410,Friday:
030410,Saturday:
==================================
Total:
Bike:
Elliptical:

Week 14:

280310, Sunday: 12Km Easy Bike ride around the bay
290310, Monday:
300310,Tuesday:
310310,Wednesday: Elliptical 3.69 KM, Bike 7.69KM
010410,Thursday:Weights, Bike 8.69
020410,Friday:
030410,Saturday:
==================================
Total:
Bike: 28.38 Km
Elliptical: 3.69 Km

Week 13:

210310, Sunday:
220310, Monday:
230310,Tuesday: 7.79 Elliptical
240310,Wednesday:
250310,Thursday: Elliptical 2.8 Km, 8.9 Stationary bike
260310,Friday:
270310,Saturday:
==================================
Total:
Bike: 8.9 Km
Run  Km
Elliptical: 10.59 Km

Week 12:

140310, Sunday:
150310, Monday:
160310,Tuesday: 16.70 Bike, 3.5 Elliptical
170310,Wednesday:  7.40 Elliptical
180310,Thursday:
190310,Friday:
200310,Saturday:
==================================
Total:
Bike:16.70 Km
Run
Elliptical: 10.9 Km

Week 11:

070310, Sunday: Run 6.5 Km
080310, Monday:
090310,Tuesday:
100310,Wednesday: Bike: 6.56 Km Run: 2.6 Km, Weights
110310,Thursday:
120310,Friday:
130310,Saturday:
==================================
Total:
Bike: 6.56 Km
Run 9.1 Km
Elliptical:

Week 10:

280210, Sunday:
010310, Monday:
020310,Tuesday: Run 7.3Km
030310,Wednesday: Run 8Km
040310,Thursday: Elliptical 3.70, Weights
050310,Friday:
060310,Saturday: 7.3 Km
==================================
Total:
Bike: 0 Km
Run 22.60 Km
Elliptical: 3.70 Km

Week 9:

210210, Sunday:
220210, Monday: 11.29 Km Bike, 2.7 Km Elliptical
230210,Tuesday:
240210,Wednesday:
250210,Thursday: Run, 5:30 Km
260210,Friday:
270210,Saturday:
==================================
Total:
Bike: 11.29 Km
Run 5.3 Km
Elliptical: 2.7 Km

Week 8:

140210, Sunday:
150210, Monday: 8.79 Km Bike, 3 Km Run
160210,Tuesday: 4.3 Km Run, weights
170210,Wednesday: 6.3 Km Elliptical,
180210,Thursday:
190210,Friday:
200210,Saturday:
==================================
Total:
Bike: 8.79 Km
Run 7.3 Km
Elliptical: 11.80 Km

Week 7:

070210, Sunday:
080210, Monday:
090210,Tuesday: 5.73 Elliptical, 0.9Km run
100210,Wednesday: weights, 6.07 Km Elliptical, 1 Km run
110210,Thursday:
120210,Friday:
130210,Saturday: 8.79 Km Bike, 2.90 Km run
==================================
Total:
Bike: 8.79 Km
Run 4.80 Km
Elliptical: 11.80 Km

Week 6:

310210, Sunday:
010210, Monday: 18.4 Km Bike
020210,Tuesday:10.43 Km Bike + weights
030210,Wednesday:
040210,Thursday: 0.83 Km + Rowing Machine
050210,Friday:
060210,Saturday:
==================================
Total:
Bike: 28.83KM

Week 5:

24110, Sunday:
250110, Monday:
260110, Tuesday:
270110, Wednesday:
280110, Thursday:
290110, Friday: 0.12 KM Swim, 10Km Bike
300110, Saturday:
==================================
Total:
Bike: 10KM
Swim 0.12KM

 

Week 4:

170110, Sunday:
180110, Monday:
190110, Tuesday:
200110, Wednesday:
210110, Thursday:
220110, Friday:
230110, Saturday:
==================================
Total:
Run:

 

Week 3:

100110, Sunday:
110110, Monday:
120110, Tuesday:
130110, Wednesday:
140110, Thursday:
150110, Friday:
160110, Saturday:
==================================
Total:
Run: 0 KM

 

Week 2:

030110, Sunday:
040110, Monday:
050110, Tuesday:
060110, Wednesday:
070110, Thursday:  4.20 Km
080110, Friday:
090110, Saturday:
==================================
Total:
Run: 4.2 KM

 

• Week 1:

010110, Friday:
010110, Saturday:
==================================
Total:
Run: 0 KM

year 2009:

• Week 52:

271209, Sunday: 7Km
281209, Monday:
291209, Tuesday: 11.9 Km
301209, Wednesday:
311209, Thursday:  7.8 Km
==================================
Total:
Run: 26.7 KM

• Week 51:

201209, Sunday:
211209, Monday: 11.60 KM
221209, Tuesday: Weights, 3.3 KM Elliptical, 8.44 Km Bike
231209, Wednesday:
241209, Thursday: 7.5 Km
251209, Friday:
261209, Saturday: 8KM
==================================
Total:
Run: 27 .1 KM
Elliptical :  3.3 KM
(Trainer)Bike:  8.44 KM

• Week 50:

131209, Sunday: 2Km
141209, Monday: 11.90 KM
151209, Tuesday:
161209, Wednesday: 17.4 KM Bike, 3.5 Km Elliptical, Weights
171209, Thursday:
181209, Friday: 3.5 KM Elliptical, 0.30 Km Swim
191209, Saturday: 8KM
==================================
Total:
Run: 21 .9 KM
Elliptical :  7 KM
(Trainer)Bike:  17.4 KM
Swim: 0.30

• Week 49:

061209, Sunday: 9KM
071209, Monday: 17.39KM bike
081209, Tuesday: 8Km
091209, Wednesday: 0
101209, Thursday:  11.90 KM
111209, Friday: 0
121209, Saturday: 0
==================================
Total:
Run: 28.9 Km
Elliptical : 0 KM
(Trainer)Bike: 17.39 KM

• Week 48:

291109, Sunday: 0
301109, Monday: 8.72 KM bike, 3.70 Km Elliptical
011209, Tuesday:0
021209, Wednesday:  11 KM
031209, Thursday:  7.5 KM
041209, Friday: 11.74 KM bike, 3.74 Km Ellitical
051209, Saturday:
==================================
Total:
Run: 18.5 Km
Elliptical : 7.44 KM
(Trainer)Bike: 20.46 KM

• Week 47:

221109, Sunday: 7Km
231109, Monday:
241109, Tuesday: 3.4 Km Bike, 3.4 Km Elliptical
251109, Wednesday:  10.20 KM
261109, Thursday:  5 KM
271109, Friday:
281109, Saturday: 11.96 KM Bike, 4.80 Elliptical
==================================
Total:
Run: 22.20 Km
Elliptical:  8.2 Km
(Trainer)Bike: 15 KM

• Week 46:

151109, Sunday: 8Km
161109, Monday: 7.6 KM
171109, Tuesday:
181109, Wednesday:  0.52 KM
191109, Thursday:  6.2 KM
201109, Friday: 17.6 KM
211109, Saturday:
==================================
Total:
Run: 21.8
Swim: 0.52 KM
(Trainer)Bike: 17.6 KM

• Week 45:

081109, Sunday: 10Km
091109, Monday: 0
101109, Tuesday: 8 KM
111109, Wednesday:  6.5 KM
121109, Thursday:
131109, Friday: 5 KM
141109, Saturday:
==================================
Total:
Run: 29.5
Swim:
(Trainer)Bike:

• Week 44:

011109, Sunday: 21.1
021109, Monday: 0
031109, Tuesday: 0
041109, Wednesday:  0
051109, Thursday: 8 Km Run
061109, Friday: 0
071109, Saturday: 0
==================================
Total:
Run:    29.1 KM

• Week 43:

251009, Sunday: 8 KM
261009, Monday: 8KM
271009, Tuesday: 0 KM
281009, Wednesday:  11 KM
291009, Thursday: 17.4 Km bike
301009, Friday: 0
311909, Saturday: 0
==================================
Total:
Run:    27 KM
(Trainer)Bike: 17.4 KM

• Week 42:

181009, Sunday: 10Km + 7KM Bike
191009, Monday: 0
201009, Tuesday: 18 KM
211009, Wednesday:  0
221009, Thursday: 8 Km Run
231009, Friday: 0
241009, Saturday: 7 KM , 0.24KM Swim
==================================
Total:
Run:    43 KM
Swim:   0.24 Km
(Trainer)Bike: 7 KM
Rowing Machine: 0 KM

• Week 41:

111009, Sunday: 0
121009, Monday: 0
131009, Tuesday: 0
141009, Wednesday:  0
151009, Thursday: 0
161009, Friday: 0
171009, Saturday: 7
==================================
Total:
Run:    7 KM

• Week 40:

041009, Sunday: 10Km
051009, Monday: 0
061009, Tuesday: 3.65+ machine Weights + 4.21
071009, Wednesday:  15 KM
081009, Thursday: weights + 8.71 bike
091009, Friday: 10
101009, Saturday: 0
==================================
Total:
Run:    37.36 KM
(Trainer)Bike: 8.71 KM

• Week 39:

270909, Sunday: 8Km
280809, Monday: 0 KM
290909, Tuesday: 15.8 + weights
300909, Wednesday:  6.74
011009, Thursday: 0
021009, Friday: 7.64 KM
031009, Saturday: 7 KM
==================================
Total:
Run:    37.609 KM

• Week 38:

200909, Sunday: 10Km
210809, Monday: 0.52 KM swim
220909, Tuesday: Weights
230909, Wednesday:  17.4 KM+ 8.14 KM Bike
240909, Thursday: 10.51 Km bike
250909, Friday: 4.54Km + Weights
260909, Saturday: 0
==================================
Total:
Run:    341.9 KM
Swim:   0.52 Km
(Trainer)Bike: 18.65 KM
Rowing Machine: 0 KM

• Week 37:

130909, Sunday: 10Km
140909, Monday: 13 KM
150909, Tuesday: 0.52 Swim, 17.97 Bike
160909, Wednesday:  17.94 + machine Weights
170909, Thursday: 8 Km Run
180909, Friday: Sports Remmedial Massag
190909, Saturday: 0
==================================
Total:
Run:    31 KM
Swim:   0.52 Km
(Trainer)Bike: 35.91 KM
Rowing Machine: 0 KM

• Week 36:

600909, Sunday: 0
070809, Monday: 0
080909, Tuesday: 0
090909, Wednesday:  13 KM Run
100909, Thursday: 15.4 Km Run
110909, Friday: Sports Remmedial Massag
120909, Saturday:
==================================
Total:
Run:    28.4 KM
Swim:   0
(Trainer)Bike: 0
Rowing Machine: 0 KM

• Week 35:

300809, Sunday: 9Km Run
310809, Monday: 0
010909, Tuesday: Sports Remmedial Massag
020909, Wednesday:  0
030909, Thursday: 9.6 Km Run
040909, Friday: Weights+6.04 Bike+0.52 Km Swim
050909, Saturday:  15KM
==================================
Total:
Run:    33.6 KM
Swim:   0.52 Km
(Trainer)Bike: 6.04 km
Rowing Machine: 0 KM

• Week 34:

230809, Sunday: 14Km
240809, Monday: 0.52 Km Swim
250809, Tuesday: 8.2 Km Bike
260809, Wednesday:  2.5 Run
270809, Thursday: 6.51 Km Run
280809, Friday: 0
290809, Saturday:  0
==================================
Total:
Run:    23.01 KM
Swim:   0.52 Km
(Trainer)Bike: 8.2 km
Rowing Machine: 0 KM

• Week 33:

160809, Sunday: 5Km
170809, Monday: Elliptical 7.4 + 7.6Km
180809, Tuesday: 0.56 Km Swim
190809, Wednesday:  Weights + 26.65 KM Bike
200809, Thursday: 0.52 Km swim
210809, Friday: 0
220809, Saturday:  0
==================================
Total:
Run:    12.4 KM
Swim:   1.8 Km
(Trainer)Bike: 26.65 km
Elliptical: 7.4 KM

• Week 32:

020709, Sunday:
030809, Monday: 16.4 Km Bike
040809, Tuesday: 0.52 Km Swim
050809, Wednesday:  0
060809, Thursday: 0.52 KM swim
070809, Friday: 0.52Km Swim
080809, Saturday:  0 SWim
==================================
Total:
Run:    0 KM
Swim:   1.56 Km
(Trainer)Bike: 16.4 km
Rowing Machine: 0 KM

• Week 31:

260709, Sunday:
270709, Monday: Machine Weights lower body + 16.4 Km Bike
280709, Tuesday: 0.52 Km Swim
290709, Wednesday:  0
300709, Thursday: Total Body Machine weights + 0.52 KM swim
310709, Friday: 0.52Km Swim
010809, Saturday:  0.52 Km SWim
==================================
Total:
Run:    0 KM
Swim:   4.8 Km
(Trainer)Bike: 16.4 km
Rowing Machine: 0 KM

• Week 30:

190709, Sunday:  21.1 KM Run
200709, Monday: 0.58Km Swim
210709, Tuesday: Machine weights
220709, Wednesday:  0.28 KM Swim
230709, Thursday: Free Weights
240709, Friday: 0.54KM SWim
250709, Saturday:  0
==================================
Total:
Run:    21.1 KM
Swim:   1.66 Km
(Trainer)Bike: 0 km
Rowing Machine: 0 KM

• Week 29:

120709, Sunday:  21.1 KM Run
130709, Monday: 0
140709, Tuesday: 0.5 KM Swim
150709, Wednesday:  0.72 KM Swim
160709, Thursday: 0
170709, Friday: 0
180709, Saturday:  0
==================================
Total:
Run:    21.1KM
Swim:   1.2 Km
(Trainer)Bike: 0 km
Rowing Machine: 0 KM

• Week 28:

050709, Sunday:  6 KM Run
060709, Monday: 14.2 KM Run
070709, Tuesday: Core Weights + 17.4 Km bike
080709, Wednesday:  Squash
090709, Thursday: 5.6 KM Run Interval training
100709, Friday: 0.52 KMs swim, 2 Km Rowing Machine, 3.41 Bike
110709, Saturday:  0.22 KM swim
==================================
Total:
Run:    25.8KM
Swim:   0.74 Km
(Trainer)Bike: 20.81 km
Rowing Machine:  2KM

• Week 27:

280609, Sunday: 14.33 KM Run
29609, Monday: 0 KM
300609, Tuesday: Weights + 10 Km Run
010709, Wednesday:  14Km bike + 200 M swim
020709, Thursday: 5.6 KM Run Interval training
030709, Friday: 0 KMs
040709, Saturday:  14 KM bike
==================================
Total:
Run:    29.93KM
Swim:   0.20 Km
(Trainer)Bike: 28 km
Cross-Trainer:  0KM

• Week 26:

210609, Sunday: 12 KM Run
22609, Monday: 0 KM
230609, Tuesday: 0 Km
240609, Wednesday:  0 KM
250609, Thursday: 17.04Km bike
260609, Friday: 0 KMs
270609, Saturday: 10 KM run, 14 KM bike
==================================
Total:
Run:    22KM
Swim:   0 Km
(Trainer)Bike: 17.04 km
Cross-Trainer:  0KM

• Week 25:

140609, Sunday: 3 KM walk; 5Km Run
15609, Monday: 9.8 KM run
160609, Tuesday: 9.07 Km bike
170609, Wednesday:  0.30KM Swim
180609, Thursday: 4Km Run, 5.05 KM Elliptical
190609, Friday: 0 KMs
200609, Saturday: 0 KM
==================================
Total:
Run:    18.8 KM
Swim:   0.30 Km
(Trainer)Bike: 9.07 km
Cross-Trainer:  5.05KM

• Week 24:

070609, Sunday: 42.125KM
08609, Monday: 0Km swim
090609, Tuesday: 0.20 Km swim
100609, Wednesday:  36Km
110609, Thursday: 8.70 KM Bike + weights + core training
120609, Friday: 0 KMs
130609, Saturday: 0 KM
==================================
Total:
Run:   42.125KM
Swim:  0.56Km
(Trainer)Bike: 8.70 km
Cross-Trainer:  0KM

• Week 23:

310509, Sunday: 10KM
010609, Monday: 0.31Km swim
020609, Tuesday: 11 Km
030609, Wednesday:  0Km
040609, Thursday: 10 KMs
050609, Friday: 0 KMs Elliptical
060609, Saturday: 0 KM
==================================
Total:
Run:   31KM
Swim:  0.31Km
(Trainer)Bike: 0km
Cross-Trainer:  0KM

• Week 21:

240509, Sunday: 6KM Bondi Soft Sand
250509, Monday: 0KM
260509, Tuesday: 8Km
270509, Wednesday:  8.88KM Bike + machine weights
280509, Thursday: Hill Training 3.6 + 4.60 KMs Recovery
290509, Friday: 0 KM
300509, Saturday: 7 KM
==================================
Total:
Run:     29.2KM
Swim:  0m
(Trainer)Bike: 8.88km
Cross-Trainer:   oKM

• Week 21:

170509, Sunday: 21.1KM
180509, Monday: 0.27Km swim
190509, Tuesday: 9.50 Km
200509, Wednesday:  Free weights+ Pilates
210509, Thursday: Machine Weights + Elliptical 5.88 KMs
220509, Friday: 6.80 KMs Elliptical
230509, Saturday: 0 KM
==================================
Total:
Run:    30.6  KM
Swim: 270 m
(Trainer)Bike: 0km
Cross-Trainer:  12.66 KM

• Week 20:

100509, Sunday: 16KM
110509, Monday: Bike 4.6Km + Machine Weights
120509, Tuesday: Pilates
130509, Wednesday: 9 KM + Free weights
140509, Thursday: Interval Training 6.2 KM
150509, Friday: 250 m swim
160509, Saturday: 3KM brisk walk
==================================
Total:
Run:    31.2  KM
Swim: 250 m
(Trainer)Bike:     6.4 km
Cross-Trainer:  0 KM

• Week 19:

030509, Sunday: 10KM
040509, Monday: 0Km
050509, Tuesday: 17.20KM
060509, Wednesday: 0KM
070509, Thursday: 0KM
080509, Friday: 5.0 Training bike + 6.03 KM
090509, Saturday: 0KM
==================================
Total:
Run:    33.23  KM
Swim: 0 m
(Trainer)Bike:     5 km
Cross-Trainer:  0 KM

• Week 18:

260409, Sunday: 7.56KM
270409, Monday: 0Km
280409, Tuesday: 7.10Km Trainer Bike + 15.98 KM
290409, Wednesday: Pilates
300409, Thursday: Interval training (1200mx4),(100mx4),(400mx4 – regular run)=5.6KM
010409, Friday: 0KM
020509, Saturday: 10KM
==================================
Total:
Run:    40.34  KM
Swim: 0 m
(Trainer)Bike:     7.10 km
Cross-Trainer:  0 KM

• Week 17:

190409, Sunday: 42.2Km – Canberra Marathon
200409, Monday: 0Km-Remedial Massage
210409, Tuesday: 0Km
220409, Wednesday: Pilates
230409, Thursday: Cross Trainer2.6KM + 18KM Trainer Bike
240409, Friday: 250m swim
250409, Saturday:  15.80 Trainer Bike
==================================
Total:
Run:   42.2  KM
Swim: 250m
(Trainer)Bike:    33.8 km
Cross-Trainer: 2.6KM

• Week 16:

120409, Sunday: 6.17Km
130409, Monday: 0Km
140409, Tuesday: 5.9 KM + 8.2 bike + arm weights
150409, Wednesday: 7.20KM+Pilates
160409, Thursday: 9.36KM – Remedial Massage
170409, Friday: rest
180409, Saturday:  rest
==================================
Total:
Run:   28.63 KM
Swim: 0
(Trainer)Bike:    8.2 km

• Week 15:

050309, Sunday: 0
060309, Monday: 12 KM + arm weights
070309, Tuesday: 13.59 KMs + weights core
080409, Wednesday: Pilates
090409, Thursday: 5.2Km interval (100×4-warmup;800×6)
100409, Friday:10.4  km + Weight core
110409, Saturday:  0 Km
==================================
Total:
Run:   41.19 KM
Swim: 0
(Trainer)Bike:    0 km

• Week 14:

290309, Sunday: 12 KM – Sri Chinmoy
300309, Monday: 18.38  KM Bike + weights whole body
310309, Tuesday: 7.50  KMs
010409, Wednesday: Pilates
020409, Thursday: 10.33 + weight arms
030409, Friday:18  km
040409, Saturday: 6.33 Km
==================================
Total:
Run:   54.16 KM
Swim: 0
(Trainer)Bike:    18.38 km

• Week 13:

220309, Sunday: 30 KM
230309, Monday: 17  KM Bike
240309, Tuesday: 14 KMs
250309, Wednesday: Pilates
260309, Thursday: Interval training: 400×2=warmup; 100×4; 400×12: max 1.28, Ave: 134;400×2 cooldown=6.8Kms
270309, Friday:16.87 km
280309, Saturday: 3.47 Km Trainer bike
==================================
Total:
Run:  67.67 KM
Swim: 0
(Trainer)Bike:   20.47 km

• Week 12:

150309, Sunday: 0 KM
160309, Monday: 24.68 KM
170309, Tuesday: 14 KMs
180309, Wednesday: Pilates
190309, Thursday:7kms
200309, Friday:7km
210309, Saturday:8.5 Km Trainer bike
==================================
Total:
Run:  52.68 KM
Swim:
(Trainer)Bike:   8.5 km

• Week 11:

080309, Sunday: 10KM race
090309, Monday: 400m Swim
100309, Tuesday: 33.19 KMs
110309, Wednesday: Pilates
120309, Thursday:0kms (sick)
130309, Friday:0km (sick)
140309, Saturday:7km (still sick, recovering)
==================================
Total:
Run:  50.19 KM
Swim: 400 m
(Trainer)Bike:   km

• Week 10:

010309, Sunday: 29.06KM
020309, Monday: 200m Swim + 8.7 KM Trainer Bike
030309, Tuesday: 16.49 Km + Weights + sit-ups
040309, Wednesday: Pilates + Health Massage
050309, Thursday: 7.53
060309, Friday: 21KMs
070309, Saturday: 0 Km
==================================
Total:
Run:  74.08 KM
Swim: 200m
(Trainer)Bike:  8.7 km

• Week 9:

220209, Sunday: 25KM Race SMC
230209, Monday:  200 m Swim
240209, Tuesday:  21.1 KM (road) + 7.09721 KM (treadmill) =28.19721 KM
250209, Wednesday: Pilates
260209, Thursday:interval training (“Parlov” 300m x 12) + (400M warm-ups) + 1600m (warmup+cooldown) =5.6KM
270209, Friday: rest
280209, Saturday: (Woodstock Handicap) 7.21Kms
==================================
Total:
Run:  66.00721KM
Swim: 200m
(Trainer)Bike:  0 km

• Week 8:

150209, Sunday:rest
160209, Monday: 26.318KM
170209, Tuesday: 9.92KM run + 17KM Training Bike + free weights + core
180209, Wednesday: Pilates
190209, Thursday: interval training; “Mile Down” Inverted Pyramid (1600 m,1200m,1000m,600m,400m,200m)+800m jog+400m handicap = 6.2KM
200209, Friday: 16.02KM + 17Km Trainer Bike
210209, Saturday: rest
==================================
Total:
Run: 58.45 KM
Swim: 0
(Trainer)Bike: 34 km

• Week 7:

080209, Sunday:rest
090209, Monday: 24.17KM
100209, Tuesday: 7.21KM
110209, Wednesday: Pilates
120209, Thursday:interval training 800mx6 (4.8Km KM) + 400 m + 800mx2 (1.6 KM)=6KM + Free Weights + core
130209, Friday: 15.69 KM run
140209, Saturday: 13.74 KM run
==================================
Total:
Run:   66.81 KM
Swim: 0
(Trainer)Bike: 0 km

• Week 6:

010209, Sunday: (snorkled, recovery swim)
020209, Monday: 21.42KM + free weights + core
030209, Tuesday: 7.33KM
040209, Wednesday: Pilates
050209, Thursday:10.42Km + core + machine weights
060209, Friday:16.63KM run
070209, Saturday: rest
==================================
Total:
Run:  55.8 KM
Swim: 0
(Trainer)Bike: 0 km

• Week 5:

250109, Sunday: rest
260109, Monday: 8.2 KM Menai fun run (+ recovery swim)
270109, Tuesday: 10.5KM run + free weights + core
280109, Wednesday: rested
290109, Thursday: (400M x 12 = 4.8KM) Interval training + free weights + core
300109, Friday:20.21KM run
310109, Saturday: 12.19KM
==================================
Total:
Run: 55.91 KM
Swim: 0
(Trainer)Bike: 0 km

• Week 4:

180109, Sunday: 16.37 KM + Core + weights
190109, Monday: 7.42 KM run
200109, Tuesday: 17 KM bike
210109, Wednesday: 10.56 KM run
220109, Thursday: 0.57 KM regular Run + 8 Km Hill Training
230109, Friday: 8.56 KM recovery run
240109, Saturday: 17KM Bike
==================================
Total:
Run: 51.48 KM
Swim: 0
(Trainer)Bike: 34km

• Week 3:

120109, Sunday: 16.37 KM + Core + weights
130109, Monday: rest
140109, Tuesday: 16.37 KM + Core + weights
150109, Wednesday: 17 KM Bike + Whole Body weights + core
160109, Thursday: 6.32 KM run + core
170109, Friday: 16.37 KM run
180109, Saturday: rest/walk
==================================
Total:
Run: 55.43 Km
Swim:
(Trainer)Bike: 17Km

• Week 2:

050109, Sunday: rest
060109, Monday: Run : 8.17 km + Weights + core
070109, Tuesday: 17KM(Trainer) Bike + core+weight
080109, Wednesday:Run 7.21KM
090109, Thursday: 200 M Swim
100109, Friday:Run 11.55 KM + Core + weight
110109, Saturday: 14KM (Trainer) Bike + 200m Swim + Run 1KM
==================================
Total:
Run: 27.93KM
Swim: 400meter
(Trainer)Bike: 31KM

• Week 1:

010109, Wednesday: rest
020109, Thursday: Rest
030109, Friday: rest
040109, Saturday: 7KM + Core + Free Weights
==================================
Total:
Run: 7KM
Swim: 0
(Trainer)Bike: 0

year 2008:
skip week 38 and beyond, as this is a new page, where my mileages from my runs will be posted. I will keep them separate from now on.

2008

==

• Week 39

Sunday: 21KM (Sydney Half Marathon)
Monday:0
Tuesday:0
Wednesday:0
Thursday:9.2KM Bike, 3KM Run(Treadmill), Weights (Gym)
Friday: 600 meter swim
Saturday: 9Km Drummoyne
—————————
Total Run=31KM
Weight = 43Kls

• Week 40

Sunday: 16KM (Rozelle Bay + Bay Run), Core exercise
Monday: 8.0306 KM (Treadmill)
Tuesday:rest day :’-(
Wednesday: 7 KM Bay run + Core exercise
Thursday: rest
Friday: 10++KM Balmain + Bay run, 2 laps @ pool, core exercise
Saturday: 14++KM Bay Run 2x
———————————-
Total run = 55++Kms
Weight = 44 Kls.

• Week 42

Sunday: 7KM (Bay Run) + Core exercise, weights + 100m x 6 sprints in oval
Monday: 9 KM bush walk + 4 KM walk @ Balmain (rest day)
Tuesday: 5 KM Run Treadmill + 3 KM Bike
Wednesday: 8.46KM Run Treadmill
Thursday: 7Km Run Bay Run
Friday: 14Km ++ Bay run + Rozelle
———————————-
Total run = 50++Kms
Weight = 43 kls

• Week 43
  Sunday: 10KM Brighton Beach side dash (fun run)
  Monday: 10.299 KM treadmill
  Tuesday: rest
  Wednesday: 8KMs Iron cove
  Thursday: 14KMs + Core Training
  Friday: 750m Swim
  Saturday: 0 (rest – too tired! :-()

———————————-
Total run = 42KM
Weight = 41.5 Kls

• Week 44

Sunday: 8KM Maroubra Rotary Club Fun run
Monday: 13.7 KM Bike, 400 meter swim
Tuesday: 8KM (Iron Cove + 1 loop Timbrell Park) + Free Weights, core exercise
Wednesday: 10.34808 KM treadmill + weights + core exercise
Thursday: 0
Friday: 8.23984 KM Treadmill
Saturday: 8 KM
———————————-
Total run = 42.58792 KM
Weight = 42 Kls

• Week 45

Sunday: 8KM St. Mary’s Fun Run
Monday: 10.36 KM treadmill
Tuesday: rest
Wednesday: rest
Thursday: 16KM – Bay run + Timbrell Park x 3 + Balmain
Friday: slacked (partied and boozed – boohoo)
Saturday: 8KM bike
———————————-
Total run = 34.36KMs
Weight = 43 Kls

• Week 46

Sunday: 16KM Sri Chimnoy Race@Iron Cove
Monday: 7 KM Iron Cove + Free Weights + core
Tuesday: 11.5 KM Rozelle-Blackwattle Bay-Ironcove
Wednesday: 10.66995 KM – Treadmill + Free Weight + core
Thursday: 16 KM Iron Cove + leg press + core
Friday: rest
Saturday: 7 KM Woodstock Handicap run
———————————-
Total run = 68.16995 ++ KMs
Weight = 44 Kls

• Week 47

Sunday: 10KM Fisher’s Ghost Fun run
Monday: 8KM++(iron cove+Timbrellx1) + Core exercise + weights
Tuesday: 14KM++ (Iron cove x 2) + Core Exercise
Wednesday: rest
Thursday: 17KM ++ (Blackwattle bay+Iron Cove+Timbrellx2)
Friday: 7KM + weights + core (Iron cove)
Saturday: 9KMs + free weights (Drummoyne)
———————————-
Total run = 65KMs

Weight = 42.5 Kls

• Week 47

Sunday: 10KM Sydney marathon Clinic run
Monday: 7KM iron Cove + Weights + Core
Tuesday: 30 Min cycle + core
Wednesday: 7 KM Iron cove+ 1KM Timbrell Speed work + free weights
Thursday: rest
Friday: 16KM
Saturday: rest (walk)
———————————-
Total run = 40 KMs
Weight = 42.5 Kls

• Week 48

Sunday: rest
Monday: rest
Tuesday: rest
Wednesday: rest
Thursday: rest
Friday: rest
Saturday: rest (Camping, bush walking, caving)
———————————-
Total run = 0 KMs
Weight = 43.5 Kls

• Week 49

Sunday: 0 (bushwalking, abseiling) + 500 m swim
Monday: 14 KM (iron cove) + core
Tuesday: 8 KM (iron cove + Timbrell 1 lap) + weights + core
Wednesday: rest
Thursday: 16KM (blackwattle+Iron cove + Timbrell) + core + weights
Friday: 7KM run (iron cove)
Saturday: rest
———————————-
Total run = 45 KMs
Weight = 44 Kls

• Week 50

Sunday: 21.5 KM Central Coast Half Marathon
Monday: Rest
Tuesday: 7.5 KM (18 laps BSU Oval)
Wednesday: 7.5 KM (18 laps BSU Oval)
Thursday: 3.8 KM (9 laps BSU Oval)
Friday: 4KM (12 laps BSU Oval)
Saturday: rest
———————————-
Total run = 44.3 KMs
Weight = Kls

• Week 51

Sunday: 10 KM UP centennial Run
Monday: Rest
Tuesday: Rest
Wednesday: Rest
Thursday: 7 KM (18 laps BSU Oval)
Friday: 10KM (25 laps BSU Oval)
Saturday: 7KM (18 laps BSU Oval + uphill Benguet Prov Capitol + stairs x 3)
———————————-
Total run = 34 KMs
Weight = Kls

• Week 52

Sunday: Rest
Monday: 10 KM (25 laps BSU Oval)
Tuesday: 10 KM (25 laps BSU Oval)
Wednesday: rest
Thursday: Rest
Friday: rest
Saturday: Rest
———————————-
Total run = 20KMs
Weight = Kls

• Week 53

Sunday: Rest
Monday: rest
Tuesday: Rest
Wednesday: rest
Thursday: Rest
Friday: rest
Saturday: 7KM + Core + Free Weights
———————————-
Total run = 7 KMs
Weight = 43 Kls