Fitness Diary
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!
year 2009:
Can refer to my training at mapmytri.com
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 22:
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
