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PostPosted: Sun Mar 02, 2014 9:29 pm 
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Location: Sydney, Australia
Monday
6km jog


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PostPosted: Tue Mar 04, 2014 9:17 pm 
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Location: Sydney, Australia
Wednesday
6km run 27m20s


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PostPosted: Tue Mar 11, 2014 10:11 pm 
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Location: Sydney, Australia
Wednesday
stair running intervals for 25 minutes


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PostPosted: Sun Mar 16, 2014 7:11 pm 
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Location: Sydney, Australia
Friday
some bodyweight exercises
short stair intervals


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PostPosted: Sun Mar 16, 2014 9:27 pm 
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Location: Sydney, Australia
Monday
6km jog


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PostPosted: Tue Mar 18, 2014 9:11 pm 
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Location: Sydney, Australia
Wednesday
6km run - timed. will update once results are known. felt good.


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PostPosted: Mon Mar 31, 2014 11:25 pm 
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Tuesday PM
Illness, birthdays and work made it difficult to exercise.
I've two more running races before I can return to weights properly.
However, today was a gentle reintroduction to exercise.

bodyweight warmups
squat, press, deadlift with 20-30kg 3 x 5
some pullups and dips
some pushups and walking

felt really good.


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PostPosted: Tue Apr 01, 2014 9:33 pm 
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Location: Sydney, Australia
Wednesday PM
6km run


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PostPosted: Mon Apr 07, 2014 12:26 am 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Monday PM
6km jog


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PostPosted: Wed Apr 09, 2014 6:08 pm 
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Location: Sydney, Australia
Wednesday PM
6km run 28m45s


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PostPosted: Thu Apr 10, 2014 6:04 pm 
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Location: Sydney, Australia
Thursday AM
gym
front squat 4 x 6 @ 20, 30, 40, 45
deficit deadline 3 x 6 @ 70, 100, 120
rows 4 x 6 @ 20, 50, 50, 50 w/ dips 3 x 6 + 2 x 1 ring dip
pullup/pushup alternating singles to finish


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PostPosted: Tue Apr 15, 2014 6:12 am 
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Location: Sydney, Australia
Tuesday PM
6 - 8 reps at 20, 30, 40, 50, 60
front squat
deficit deadlift
row/dip
pushup/pullup


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PostPosted: Tue Apr 15, 2014 10:34 pm 
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Location: Sydney, Australia
Wednesday PM
6km run

edit: 27m 20s.
last run of the season. now back to the weights!


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PostPosted: Wed May 07, 2014 6:48 pm 
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Location: Sydney, Australia
Wow. Lots of elapsed time.
There's been about 8 sessions since the last run.
I've been doing weights, bodyweight circuits, cleans and running.
All fun and games.


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PostPosted: Wed May 07, 2014 11:08 pm 
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Location: Sydney, Australia
bodyweight circuit - main exercise with bridge during pullups and stepup with increasing weight during rest between other exercises
pullup 5 to 1
dip 6 to 2
pushup 10,8,6,4,2
inverted row 5 to 1


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