Monday 30 March 2009

princes park

3.2 km for 13'30'' then:
  • 20 burpies
  • 5x15 squats
  • 20 burpies
3.2km run for 16' then:
  • 4x5 pullups
  • 20 dips
  • 20 pushups

Saturday 28 March 2009

Princes park

3.2km for 13'57'' 

timing was off, felt like I was struggling the whole run

Sunday 22 March 2009

Princes park (3.2km) for 13'20''
trying to break the 4' km!

Saturday 21 March 2009

3 rounds:
  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats
2 rounds:
  • 10 pullups
  • 15 pushups
  • 20 situps
  • 25 squats
for 19'40''

followed by 30x16kg KB clean and jerk

Wednesday 18 March 2009

Friday 13 March 2009

2 rounds:
  • 400m run
  • 500m run
9 rounds:
  • 5 pull ups
  • 5 ring dips
  • 15 situps
for 15'

Wednesday 11 March 2009

Stanley, NW Tasmania

8km run, with 150m elevation climb at the 'nut', Stanley Tasmania 40'

Beautiful spot, great view from the top across Bass straight

Sunday 8 March 2009

6 Km run Sorrento + 30 burpies

Tuesday 3 March 2009

sets of: 50-40-30-20-10
*600mm box jump
*double unders
for 13'14''

Princes park

Princes park lap(3.2km) for speed 13'7'' (4'/km)
followed by 8km at 5'/km pace

calves still sore from climbing!