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PostPosted: Tue Mar 05, 2013 4:26 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
11
12km - 64min - several stops for traffic lights, so I'm really happy with this time. On track for a 52-53min 10k


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 Post subject: RobT-aus' log: y3c5w18
PostPosted: Thu Mar 07, 2013 3:37 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday
9
12km - 61m. several traffic lights; felt good. this is the pace I need.


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PostPosted: Mon Mar 11, 2013 3:22 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
6
12km - 65min. Felt a lot worse than the time would indicate. Not nearly enough rest over the weekend.
I think my taper might start now instead of Wednesday.


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PostPosted: Fri Mar 15, 2013 11:04 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Saturday AM
0
10km - 45m22s


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PostPosted: Mon Mar 18, 2013 8:37 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday AM
gym
row 500m w/u
circuit 3 x 5 x 20 squat/press
pullup/pushup/dip 1/4/2, 2/6/2, 3/6/4, 1/3/2


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PostPosted: Tue Mar 19, 2013 4:24 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
8.5km run 45min
gym
circuit 4 to 1 pullup, pushup, dip, inverted row, 1mR
my upper body will need a lot of catch up work.
first weigh-in in 2 months: 88.5kg.


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PostPosted: Thu Mar 21, 2013 4:42 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
8.5km run 45min
gym
circuit 4 to 1 pullup, pushup, dip, inverted row, 1mR


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PostPosted: Mon Mar 25, 2013 9:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday PM
gym
row 1000m w/u
circuit 1 to 4 pullup, pushup, dip, inverted row, 6 x stepups 1mR
row 1m warmdown


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PostPosted: Wed Mar 27, 2013 4:59 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday AM
row 1000m w/u
3 x 5 x 20 x squat, press, deadlift
5 to 1 circuit pullup, dip, pushup, stepups
3 x 5 x front squats, 6 x pushups


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PostPosted: Mon Apr 01, 2013 9:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday PM
row 500m w/u
injured my right foot over the weekend; am unable to put any weight on it.

pullup 5, 5, 4, 3, 3 - 1-2mR
dip 5 x 6 1-2mR
pushup 8, 7, 6, 5, 6


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PostPosted: Thu Apr 04, 2013 5:49 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday PM
row 500m w/u
foot is still tender - no leg exercises. bro.
circuit one set of each, 1mR, 10-20s travel between
pullup 5,4,3,2,1,2
dip 7,6,5,4,3,2
pushup 8,7,5,4,3,2
inverted row 0,0,0,3,2,1


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PostPosted: Sun Apr 07, 2013 9:58 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 500m w/u
foot still tender.
circuit
pullup 4,4,4,3,3
dip 6,6,6,6,5
pushup 6,6,6,6,5
1mR
3 x 5 x squat press with 5kg

Easter, Katrina's birthday, my birthday, the foot injury and a few other things have left me heavier (90kg) and less fit than I've felt in years.


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PostPosted: Wed Apr 10, 2013 5:27 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 1000m w/u
foot STILL tender
circuit
5 x (pullup x 3, dip x 4, close pushup x 4, inverted row x 3, squat 5 x 20kg, press 5 x 20kg, front squat 5 x 20kg) 1.5mR


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PostPosted: Thu Apr 11, 2013 6:01 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 500m w/u
foot less tender, but still no running
supersets
chinup 5,5,5,4,3 / squat 5x30kg
dip 5 x 6 / front squat 5 x 20
pushup 5 x 6 / press 5 x 20


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PostPosted: Sun Apr 14, 2013 11:06 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 500 w/u
supersets
chinup 5,5,4,4,3 / squat 20, 30, 50, 80, 80
pushup 5 x 6 / press 20, 25, 30, 35, 37.5
dip 6, 6, 6, 4, 3 / front squat 20, 30, 40, 60, 60


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