tag:blogger.com,1999:blog-141760732012-01-29T00:24:21.170+11:00my dribble about what I get up to - a bit of running, football, golf, caching, adventure racing and so on...allroundernoreply@blogger.comBlogger20351100tag:blogger.com,1999:blog-14176073.post-91485813241026762602012-01-28T16:28:00.001+11:002012-01-29T00:24:21.179+11:00

Thursday watched a fair bit of cricket and mucked about in the pool with five kids (great fun) then had a delicious BBQ lunch before the day ended with the Australia Day Yahtzee championships - thankfully I didn't finish last! Friday it was raining again so we didn't get up to much although we did find one more cache and played one more round of Yahtzee before heading to the airport.... the

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-54520702255512464512012-01-26T11:24:00.001+11:002012-01-28T16:14:51.184+11:00

Monday was Wet 'n' Wild day, 4 adults & 4 kids (9, 2 x 7 & 2)...the day was overcast and rainy...we got a few rides in before an electrical storm meant the rides had to be closed for an hour or so until it passed...we got back in but by then it was a bit cold for some of us so we headed home... we did manage to pick up a couple of caches on the way home and found a pathtag some of my friends

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-9340140855433912222012-01-23T09:38:00.002+11:002012-01-28T16:13:18.883+11:00

the stats: start temp/humidity: 19.5/84% (rising to 26.6/54%) start time: 5:25am total distance: 30.59 total time: 3:00:00 avg pace: 6:13 total calories: 1246 avg HR*: 140 *Time spent in HR Zones: 00:00 [Z1: 93-111] 09:57 [Z2: 112-130] 154:44 [Z3: 131-148] 18:43 [Z4: 149-167] 00:00 [Z5: 168-185] it was a hillyish run but the conditions weren't too bad... the rest of the day was spent at

allroundernoreply@blogger.com6tag:blogger.com,1999:blog-14176073.post-26354870635251859372012-01-21T16:12:00.001+11:002012-01-28T16:12:35.281+11:00

up very early this morning for our flight to Brisbane... headed out for an easy run not long after settling in at our accommodation...quite warm but humid too so not too uncomfortable... the stats: start temp/humidity: 25.4/57% start time: 8:32am total distance: 9.05 total time: 50:00 avg pace: 5:32 total calories: 377 avg HR*: 160 *Time spent in HR Zones: 00:00 [Z1: 93-111] 00:22 [Z2: 112-

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-49196510651770116312012-01-20T19:15:00.000+11:002012-01-20T19:15:51.477+11:00

yesterday did an easy run before heading to Manuka... the stats: start temp/humidity: 21.1/58% start time: 8:28am total distance: 9.13 total time: 50:00 avg pace: 5:29 total calories: 443 avg HR*: 146 *Time spent in HR Zones: 00:14 [Z1: 93-111] 01:19 [Z2: 112-130] 27:30 [Z3: 131-148] 18:58 [Z4: 149-167] 00:00 [Z5: 168-185] the cricket ended up going down to the wire with Tassie chasing

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-10103077484378711762012-01-18T21:49:00.000+11:002012-01-18T21:49:50.493+11:00

I think this program will follow the same sort of pattern as the last one with an a & b program for each of Day 1 and Day 2... so to today - Day 1a... usual warm up routine (I did ride to & from the gym today)... dumbbell bench press 3x3 (17.5kg, going up to 20kg next time) barbell bench press 2x8-10 (42.5kg, did 1x8/1x7 I think) cable crossovers 2x8-10 (3 plates, 2x10) dumbbell mac raises 2x8

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-90520377818123078812012-01-17T13:28:00.001+11:002012-01-18T13:27:00.207+11:00

Monday gym - Day 1b of the program...new program to be put together tonight... Day 1 of the Futures League match between ACT and Tasmania at Manuka...with a scheduled 6pm finish, speedygeese was out...in the end the match finished at 6:16pm so I didn't get to finish up until another 15-20 minutes later... had a phone message from David Spencer a producer for ABC TV to be the stats person with

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-57943603350691529252012-01-15T11:19:00.000+11:002012-01-15T11:19:47.526+11:00

longest long run for awhile...cloud cover kept it cool but it was still humid... the stats: start temp/humidity: 15.1/78% (rising to 17.8/63%) start time: 7:15am total distance: 26.06 total time: 2:40:00 avg pace: 6:09 total calories: 910 avg HR*: 133 *Time spent in HR Zones: 02:59 [Z1: 93-111] 38:30 [Z2: 112-130] 109:22 [Z3: 131-148] 01:19 [Z4: 149-167] 00:00 [Z5: 168-185] the good

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-42721615469070315702012-01-14T23:44:00.000+11:002012-01-14T23:44:09.334+11:00

Friday a solid gym session to start the day...the trainer thought he'd sneak an extra 2.5kg on the squats but I noticed (and felt it!)... had to go home at lunch to wait for the guys to come and replace my cockatoo-damaged fly screens...they were late (an hour) but at least the job only took 15mins... enjoyed watching/listening to the first day of the 3rd test... today up early to fit in a

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-55548265926440235402012-01-12T23:04:00.002+11:002012-01-13T09:09:05.319+11:00

arrived early to enter and watch the mile events... Marty and Emily were pretty impressive with their wins while Angel won the vets handicap version... did my now usual warm and then waited near the start...when the entrants were read out, Amanda's and my names were missing despite both of us entering at around 7:10pm!...our names were added manually so I hope we show up in the results... they

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-60647134588387238002012-01-12T15:39:00.001+11:002012-01-12T22:53:37.221+11:00

two running "sessions" today...an easy run at lunch and a 3000 on the track tonight... much more pleasant conditions to run in today... the stats: start temp/humidity: 19.2/25% start time: 1:34pm total distance: 9.28 total time: 50:00 avg pace: 5:24 total calories: 401 avg HR*: 140 *Time spent in HR Zones: 01:10 [Z1: 93-111] 02:48 [Z2: 112-130] 38:03 [Z3: 131-148] 05:57 [Z4: 149-167] 00:

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-89631335930571643262012-01-12T00:03:00.001+11:002012-01-13T08:57:02.561+11:00

the stats: start temp/humidity: 10.5/66% start time: 5:45pm total distance: 5.73 (as the crow flies distance = 4.2) total time: 33:37 avg pace: 5:53 total calories: 254 avg HR*: 162 *Time spent in HR Zones: 00:01 [Z1: 93-111] 00:31 [Z2: 112-130] 03:26 [Z3: 131-148] 18:04 [Z4: 149-167] 10:04 [Z5: 168-185] splits: 0:56, 3:08, 3:52, 1:25, 1:16, 0:38, 3:48, 0:48, 0:53, 1:01, 0:36, 2:19, 0:38, 2:19

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-13322224523455859112012-01-10T15:56:00.000+11:002012-01-10T15:56:47.143+11:00

don't tell anyone but ended up having the day off work... the original plan was to run mega early, play golf then be at work by 1pm... however, I was too tired to get up early (5:30) so did my run after golf... golfing-wise, had flashes of brilliance including a run of par-wipe-birdie-par-birdie-par-par from the 6th thru to the 12th...ending up shooting 2 over my handicap, which isn't too bad.

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-25885028766645438012012-01-09T22:09:00.000+11:002012-01-09T22:09:02.785+11:00

Day 2b of the program...another solid session, still have the odd failure with the left arm doing incline bicep curls (today couldn't complete the 10th rep of the 2nd set) - weird!...not too far away from a new program... speedygeese attendees (20): Andy, Caroline, Cookie, Craig, Ewen, Jacob, Jane (new), Jen, Kym, Lauren, Lincoln (new), Mick C, Nadine (early), Neil, Ruth, SG, Tim, Warrick,

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-35386101719836729682012-01-08T21:50:00.001+11:002012-01-09T21:59:53.658+11:00

Saturday up early to do my long run before golf...this week was a step back week in time so I only had 2hrs to do...no company but that wasn't unexpected given the individual involved is not a morning person! the stats: start temp/humidity: 7.1/91% (rising to 14.5/74%) start time: 6:38am total distance: 20.16 total time: 2:00:00 avg pace: 5:58 total calories: 795 avg HR*: 133 *Time spent in

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-75244999323984641042012-01-06T14:20:00.001+11:002012-01-06T19:41:14.733+11:00

rode to the gym, good solid session - Day 1b of the program...continued on to work... easy run at lunch...legs a bit tight to start with after last night but not too bad by the end... the stats: start temp/humidity: 21.8/36% start time: 1:16pm total distance: 7.28 total time: 40:00 avg pace: 5:30 total calories: 338 avg HR*: 138 *Time spent in HR Zones: 00:31 [Z1: 93-111] 02:58 [Z2: 112-

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-38383672853897595712012-01-05T22:38:00.006+11:002012-01-13T09:08:02.694+11:00

first one for 2012...a combined meet with Athletics ACT... only one event for me, the 3000m at 7:50pm...combined with the 5000m, it meant a lot of runners on the track...started and finished fast as usual...need to keep working on that middle k...still sub 13 is good...only 4 secs outside my season's best...temperature was around 21... 12:52.04 - 19th out of 27 finishers (1 DNF) 1k splits: 4:

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-75211398321934434672012-01-05T15:48:00.001+11:002012-01-05T22:21:53.264+11:00

yesterday morning had a good solid session at the gym...no muscle strains which was all good... after work had a remedial chipping session with Suze - my short game is very much hot & cold, in fact, mostly cold...I've got a few things to work on which will be good... dinner at mum & dad's...they are off to Tasmania on Friday for another reunion for mum and her nursing colleagues and also to

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-91682368507019620092012-01-03T15:04:00.001+11:002012-01-03T19:27:30.441+11:00

rode into work this morning...first sub 30 effort (29mins) with a good run on the lights and not much traffic... long run at lunch...made sure I had sunscreen on and carried water & a couple of powerbar gel bursts which are my run nutrition... still had to stop three times (at 8k, 10k and 14k - watch left running) to refresh my water and drench myself... the stats: start temp/humidity: 32.0/

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-67759900112192727572012-01-02T22:49:00.000+11:002012-01-02T22:49:48.720+11:00

once again the gym was closed so I played golf this morning at 8:41am...not as spectacular as the past week but not too bad, ended up 4 over my handicap... this afternoon's session was looking like a warm one and so it turned out to be... speedygeese attendees (10): Andy, Cookie, Dave, Ewen, Jill, Kym, Lauren, Ruth, SG and me... warm up: 2.28k (jog to Rose Garden + jog to bubbler at SW corner

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-12451875161149481352012-01-01T12:29:00.001+11:002012-01-01T12:29:20.892+11:00

and a long one at that... the stats: start temp/humidity: 16.6/80% (rising to 23.0/55%) start time: 7:29am total distance: 24.85 total time: 2:30:00 avg pace: 6:03 total calories: 1125 avg HR*: 143 *Time spent in HR Zones: 01:32 [Z1: 93-111] 09:49 [Z2: 112-130] 86:50 [Z3: 131-148] 47:46 [Z4: 149-167] 00:19 [Z5: 168-185] only saw one other runner out plus a few walkers and cyclists...

allroundernoreply@blogger.com3tag:blogger.com,1999:blog-14176073.post-88657437007315549392011-12-31T19:36:00.000+11:002011-12-31T19:36:09.339+11:00

yesterday gym - Day 1a of the program, no issues today...increased number of reps on assisted dips from 2x8 to 2x10 (30kg)... did some caching in the afternoon down south - 6 from 6 for me... today up early for a short run...was meant to be 40mins but ended up a fraction longer... the stats: start temp/humidity: 12.7/84% start time: 7:18am total distance: 7.63 total time: 43:29 avg pace: 5

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-57660732690905058222011-12-29T19:11:00.001+11:002011-12-29T19:13:58.991+11:00

yesterday back to the gym...Day 2b of the program...all went well except I think I strained something in my left bicep doing the incline bicep curls...increased weight for the back extensions... then it was time for more golf, now off 14 I still managed to fluke another good round and played 2 shots better than my handicap! watched the cricket then spent the late afternoon cycling around Holt

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-67403167506756534592011-12-27T15:52:00.000+11:002011-12-27T15:52:03.156+11:00

up early before golf to get my run in... the stats: start temp/humidity: 14.3/90% start time: 6:39am total distance: 15.13 total time: 1:30:00 avg pace: 5:57 total calories: 554 avg HR*: 145 *Time spent in HR Zones: 00:04 [Z1: 93-111] 04:02 [Z2: 112-130] 59:25 [Z3: 131-148] 18:48 [Z4: 149-167] 04:51 [Z5: 168-185] my up & down efforts at golf continued with 39pts today (3 better than my

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-43738131997092970702011-12-26T21:25:00.000+11:002011-12-26T21:25:14.798+11:00

no gym this morning as it was closed for Boxing Day.. walked Hux then played golf (poorly!)...made it back before the main downpour... called past home before speedygeese - the rotten cockatoos have finished off the plants...I did however get a device for Christmas that detects motions and scares birds away so I'll be re-planting soon to test it out! speedygeese attendees (9): Cookie, Craig,

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-35193174590035825522011-12-26T10:10:00.000+11:002011-12-26T10:10:51.598+11:00

last long run for 2011...good conditions for it but it was pretty warm by the end! the stats: start temp/humidity: 15.4/87% (rising to 21.8/62%) start time: 7:24am total distance: 22.81 total time: 2:20:00 avg pace: 6:09 total calories: 914 avg HR*: 140 *Time spent in HR Zones: 00:39 [Z1: 93-111] 12:18 [Z2: 112-130] 111:56 [Z3: 131-148] 07:13 [Z4: 149-167] 02:05 [Z5: 168-185] then it

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-31155891577776372522011-12-24T18:55:00.000+11:002011-12-24T18:55:02.839+11:00

up earlyish to go for a run, this time around Macgregor... the stats: start temp/humidity: 16.8/71% start time: 7:41am total distance: 8.81 total time: 50:00 avg pace: 5:41 total calories: 393 avg HR*: 139 *Time spent in HR Zones: 00:04 [Z1: 93-111] 05:44 [Z2: 112-130] 33:33 [Z3: 131-148] 08:08 [Z4: 149-167] 00:00 [Z5: 168-185] then it was off to play some golf...after a dusty start,

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-3938815068187431772011-12-23T13:51:00.001+11:002011-12-24T18:46:31.509+11:00

first one since 12 August... but first things first, weights this morning...hard work...had a shoulder failure on one exerciuse but aftre a break I tried again and got through it... I like the CJHQ...very nice! the stats: start temp/humidity: 24.3/45% start time: 12:29pm total distance: 5.00 total time: 23:35 (handicap 12:30) avg pace: 4:43 total calories: 252 avg HR*: 167 *Time spent in

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-87923462666919302572011-12-22T21:19:00.000+11:002011-12-22T21:19:35.512+11:00

yesterday Day 2b of the program, a better session than Monday... Day 3 of the tour match petered out into an early finishing draw which disappointed the spectators... did a bit more Christmas shopping then headed home... today back to work... rode in but won't be riding home as I'm going to see Puss in Boots at Dendy after work! easy run at lunch, much better than Tuesday's effort... the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-1514816242810217782011-12-20T21:48:00.001+11:002011-12-22T21:17:53.889+11:00

Monday still rode to and from the gym in spite of the weather...it rained lightly most of the way to the gym...poured while I was doing Day 1a of the program (hard work today, no increase in weights or reps either)...then was only drizzling lightly when I rode home... as a result of the rain the cricket was delayed...didn't start until 1:40pm which was the scheduled start of the second session.

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-24879820021854230432011-12-18T17:55:00.000+11:002011-12-18T17:55:48.920+11:00

up early at 5:25am (eek)...down to the start by 6:15am... before the start (courtesy of John Harding) conditions were ideal with plenty of cloud cover... the stats: start temp/humidity: 11.8/82% (rising to 14.9/69%) start time: 6:33am total distance: 21.23 total time: 2:27:38 avg pace: 6:58 total calories: 1042 avg HR*: 145 *Time spent in HR Zones: 00:06 [Z1: 93-111] 18:51 [Z2: 112-130] 62:

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-74687880877549341952011-12-17T12:20:00.000+11:002011-12-17T12:20:31.507+11:00

had a nice sleep in this morning before heading out for an easy run... the stats: start temp/humidity: 17.8/54% start time: 10:21am total distance: 8.82 total time: 50:00 avg pace: 5:41 total calories: 373 avg HR*: 144 *Time spent in HR Zones: 00:08 [Z1: 93-111] 02:01 [Z2: 112-130] 37:12 [Z3: 131-148] 04:12 [Z4: 149-167] 05:09 [Z5: 168-185] better get ready for softball now

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-67946151062230290292011-12-16T22:43:00.000+11:002011-12-16T22:43:05.304+11:00

Thursday - CA Chairman's XI v India - Day 1 CA Chairman's XI batted first after India won the toss...racked up 6/398 (dec) off 86 overs... did my easy run after work...hard work and a reminder that I much prefer to run earlier in the day (except for speedygeese & track!)...it was a bit windy... the stats: start temp/humidity: 18.7/55% start time: 7:05pm total distance: 8.60 total time: 50:00

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-33820602583991486562011-12-14T21:53:00.001+11:002011-12-16T22:51:24.557+11:00

the stats: start temp/humidity: 17.0/53% start time: 6:17pm total distance: 6.23 (as the crow flies distance = 5.5) total time: 39:23 avg pace: 6:19 total calories: 287 avg HR*: 161 *Time spent in HR Zones: 00:00 [Z1: 93-111] 00:22 [Z2: 112-130] 08:45 [Z3: 131-148] 19:21 [Z4: 149-167] 05:26 [Z5: 168-185] splits: 1:14, 0:55, 0:39, 4:25, 0:49, 0:54, 0:28, 0:44, 0:55, 1:31, 1:44, 0:43, 0:47, 0:29

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-56409692720019385202011-12-13T14:14:00.001+11:002011-12-14T21:44:28.814+11:00

dragged my sorry butt out of bed early to be a bike buddy for Cookie...first time riding to work for her... followed by an easy run at lunch... the stats: start temp/humidity: 18.4/47% start time: 12:45pm total distance: 8.95 total time: 50:00 avg pace: 5:39 total calories: 386 avg HR*: 144 *Time spent in HR Zones: 00:09 [Z1: 93-111] 01:51 [Z2: 112-130] 38:02 [Z3: 131-148] 04:28 [Z4: 149-167]

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-33456065596533920282011-12-12T22:39:00.001+11:002011-12-13T14:11:43.506+11:00

post #2000! started the day with gym - Day 2a of the program...upped weights for bench row, bb squats and leg curl... speedygeese after work: attendees (1314): Andrew S, Andy, Chris, Colin, Craig, Kym, Nadine, Ruth, SG, Thach (early only), Tim, Warrick, Yelena and me... warm up: 3.11k (usual big lap + jog to tennis court + jog around course loop with stops for exercise station) 30mins of the

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-1944706580507308592011-12-11T12:32:00.000+11:002011-12-11T12:32:29.649+11:00

running schedule for this week: Mondayspeedygeese (after work) Tuesdayeasy 50 (lunch) Wednesdayrest day (orienteering after work @ Weston Park - last one before Christmas) Thursdayeasy 50 (lunch); track - Parlauf relay? (after work) Fridayrest day Saturdayeasy 50 (morning) SundayTour de Ridges (6:30am start)

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-34973998550488107482011-12-11T12:21:00.001+11:002011-12-11T12:27:26.141+11:00

longest long run for awhile... also tried a new strategy alternating water & powerade every 3ks...Tim lent me his dual bottle belt which worked out to be quite comfortable...I used two Mt Franklin water bottles until I get some small bike ones... even though I started later (no cricket to rush off to), I still ran in light rain for the first 30 minutes or so...by the end the sun was out and it

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-21501029570137818832011-12-10T17:50:00.000+11:002011-12-10T17:50:19.371+11:00

or my PBs being chased! Craig has decided that he's going to beat my 3000m PB and has come close in the past two 3000m races... so I thought I'd put our respective track PBs (according to the ACTVAC website) for 1500, 3000, 5000 and 10000 here for comparison: DistanceMe!Craig 1500m5:51.526:03.30 3000m12:27.5312:32.50 5000m21:46.1922:01.12 10000m45:18.7246:22.93 I'm a little surprised by the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-82625436829761860832011-12-10T17:43:00.000+11:002011-12-10T17:43:51.508+11:00

yesterday the cricket finished in a draw well past the scheduled finishing time with NSW 8 wickets down...Tasmania picked up 1st innings points... found one cache afterwards which was linked to a tank which now sits next to the burnt out RSL club at Manuka...very cool... today up early to do my run as golf was a shotgun start at 8am... the stats: start temp/humidity: 12.1/91% start time: 6:

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-47831196563026779932011-12-09T09:56:00.002+11:002011-12-10T17:31:25.774+11:00

Wednesday gym before the cricket, rode to and from...Day 2b of the program...increased the weight for the closegrip pulldowns (maybe that will help my chin ups!)... Tasmania finished with 392 then had the NSW struggling at 8/146 by stumps... Didn't get to orienteering as I wasn't done at the cricket until after 6:30pm... Thursday an easy run before the cricket... the stats: start temp/

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-29896968550569610122011-12-06T23:41:00.000+11:002011-12-06T23:41:23.565+11:00

we won softball 15-1... Sunday long run before heading off to Manuka for the Ryobi One Day Cup match between NSW and Tasmania... was overcast and I got rained on for about 15mins...had some gut issues so I'll have to have a look at what I ate yesterday... the stats: start temp/humidity: XX.X/XX% start time: 6:33am total distance: 19.32 total time: 120:00 avg pace: 6:13 total calories: 767 avg

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-70395515332830447502011-12-03T11:55:00.002+11:002011-12-12T16:36:01.142+11:00

yesterday had to struggle with a headwind to work AND home after work...not very fair! gym was a solid workout, no increase in weights but it's still pretty challenging... this morning my lovely neighbours woke me up at 6:30am...seriously, it's Saturday (mind you tomorrow I hope to be starting my long run then)... eventually got up and went for an easy 40mins... the stats: start temp/humidity

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-82621808716992799362011-12-01T23:15:00.002+11:002011-12-03T11:58:37.785+11:00

6:00pm: 3000m - 12:48.02...3rd 3000m for the season...cool but windy in the home straight...just checked, this is my 2nd fastest time ever! 17th out of 24 1k splits: 4:10, 4:24, 4:15 lap splits: 0:48, 1:40, 1:42, 1:43, 1:47, 1:45, 1:45, 1:39 Craig equalled his PB again so my PB is safe for the moment! didn't hang around too long as the temperature dropped...went and re-hid two frogs!

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-48194414126278554102011-12-01T15:24:00.001+11:002011-12-01T23:16:30.891+11:00

decide to do something different with today's run...with the commencement of the Leap Frog Project (movable caches in the form of frogs), I decided to run to Black Mountain Peninsula and see if I could pick up the two that were listed as being there... the beauty of this game is that someone may have already grabbed the frogs before you get there! so my first run was relatively short: the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-73872565430255691662011-11-30T21:26:00.008+11:002011-12-02T11:58:51.040+11:00

the stats: start temp/humidity: 15.3/63% start time: 6:11pm total distance: 7.48 (as the crow flies distance = 5.4) total time: 65:41 avg pace: 8:47 total calories: 540 avg HR*: 146 *Time spent in HR Zones: 00:16 [Z1: 93-111] 04:26 [Z2: 112-130] 28:32 [Z3: 131-148] 29:39 [Z4: 149-167] 00:00 [Z5: 168-185] splits: 3:00, 8:42, 6:03, 4:30, 3:31, 11:37, 8:05, 5:47, 4:12, 2:58, 3:46, 2:00, 1:33 was

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-85821115958493274862011-11-29T18:19:00.000+11:002011-11-29T18:19:49.357+11:00

three times today - ride to work, long run at lunch, early ride home via Mitchell...and then what a great storm! glad I missed riding home in that!! the stats: start temp/humidity: 27.4/39% start time: 12:57pm total distance: 13.97 total time: 80:00 avg pace: 5:44 total calories: 694 avg HR*: 147 *Time spent in HR Zones: 00:48 [Z1: 93-111] 00:55 [Z2: 112-130] 36:28 [Z3: 131-148] 38:11 [Z4: 149

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-90398996765378163662011-11-28T22:24:00.000+11:002011-11-28T22:24:44.230+11:00

started the day with gym - Day 2b of the program... speedygeese after work: attendees (19): Abi, Andrew S, Andy, Caroline, Cathy M, Chris, Cookie, Craig, Helen, Lucia, Mick C, Neil, Peter, Rae, Ruth, SG, Warrick, Yelena and me... warm up: 3.16k (usual big lap + jog to tennis court + jog around course loop with stops for exercise station) 30mins of the loop, own pace, doing exercises every

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-21481636549067522902011-11-28T09:00:00.004+11:002011-11-28T09:00:01.691+11:00

running schedule for this week: Mondayspeedygeese (after work) Tuesdayeasy 80 (lunch) Wednesdayrest day (orienteering after work @ Black Mountain South) Thursdayeasy 50 (lunch); track - 3000m (after work) Fridayrest day Saturdayeasy 40 (morning) Sundayeasy 120 (morning)

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-83382523596719881112011-11-27T16:23:00.000+11:002011-11-27T16:23:30.822+11:00

or it should have been... didn't end up doing track Thursday night - they were a bit slow getting my car back to me, my right knee was a bit a sore and in the end I just didn't feel like doing it! Friday I drove to the gym to do the Day 1b program...another solid workout... left work early to score the WT20 match between the ACT Meteors and the NSW Breakers...in the end it was called off

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-6526040217135966932011-11-24T20:06:00.000+11:002011-11-24T20:06:39.024+11:00

the stats: start temp/humidity: 15.3/63% start time: 5:58pm total distance: 6.32 (as the crow flies distance = 5.1) total time: 54:07 avg pace: 8:34 total calories: 419 avg HR*: 147 *Time spent in HR Zones: 00:46 [Z1: 93-111] 05:28 [Z2: 112-130] 23:07 [Z3: 131-148] 17:20 [Z4: 149-167] 02:13 [Z5: 168-185] splits: 7:57, 6:43, 2:51, 2:01, 2:48, 4:32, 4:10, 6:17, 6:48, 2:37, 2:07, 2:34, 2:39 the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-43533735048716604722011-11-24T15:55:00.002+11:002011-12-06T23:32:21.648+11:00

first things, first, I'll post last night's Twilight O details later tonight...I accidently left my watch and other gear in the boot of Jodie's car so didn't get a chance to upload it last night... today was the first of my longer midweek runs - was meant to be done on Tuesday but I got caught at work so switched it to today...might have to re-consider if I'm running tonight's 3000 or 1500 or

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-12533848026204583202011-11-22T16:07:00.003+11:002011-11-24T15:51:54.565+11:00

rode to work then did an easy run in the rain at lunch...legs were tired from last night's session, I blame Abi for making me race her! was meant to be an 80min run but I got caught at work so I'll do the 80 on Thursday... the stats: start temp/humidity: 15.5/55% start time: 1:18pm total distance: 8.65 total time: 50:00 avg pace: 5:48 total calories: 339 avg HR*: 137 *Time spent in HR Zones:

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-56644220741403274202011-11-21T21:02:00.000+11:002011-11-21T21:02:43.287+11:00

in not blogging for three days!! Friday a day off work - gym in the morning, rode to & from home...Day 2b of the program... easy day the rest of the day...did some preparation for this week's house inspection... Saturday easy 50mins in the morning..quite warm from the start...took it pretty easy after Thursday's efforts... the stats: start temp/humidity: 21.4/59% start time: 8:28am total

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-65386052692537822272011-11-21T09:00:00.007+11:002011-11-22T16:13:01.032+11:00

running schedule for this week: Mondayspeedygeese (after work) Tuesdayeasy 80 (lunch) Wednesdayrest day (orienteering after work @ Farrer Ridge) Thursdayeasy 50 (lunch); track - maybe 3000m/1500m double? (after work) Fridayrest day Saturdayeasy 50 (morning) Sundayeasy 120 (morning)

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-55548638930100787302011-11-18T00:14:00.000+11:002011-11-18T00:14:07.867+11:00

7:52pm: 1hr run - 12118.4m (don't forget the 0.4!) Cathy M was my lap scorer as well as for Graeme...conditions were pretty good, I think there were about 20 runners/walkers... the aim was for 12k minimum so it went to plan...just tried to maintain a steady pace...didn't look at my watch for splits at all... lap splits: 1:53, 1:56, 1:57, 1:57, 1:58, 1:57, 1:56, 1:58, 1:59, 1:59, 1:58, 2:00, 2:

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-26043645488770049522011-11-17T16:28:00.001+11:002011-11-22T21:10:38.427+11:00

easy run at lunch...nice & warm! started a bit late... the stats: start temp/humidity: 22.6/45% start time: 1:44pm total distance: 10.91 total time: 60:00 avg pace: 5:31 total calories: 512 avg HR*: 141 *Time spent in HR Zones: 00:18 [Z1: 93-111] 00:17 [Z2: 112-130] 51:25 [Z3: 131-148] 06:22 [Z4: 149-167] 00:00 [Z5: 168-185] whilst on the run I contemplated doing the 1hr run at the track (

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-56601329388904108982011-11-16T21:11:00.009+11:002011-11-18T10:36:17.837+11:00

usual ride to the gym this morning...Day 1b of the program...no changes in weights or reps but it is getting easier so the weights will be upped next time...rode to work... keen to give the new shoes a good workout...they rock...flew (for me) on the downhills...nice and light too... Jodie had a good run as well, doing the Orange 2 course, finishing about 4mins before me... the stats: start

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-1227106295563231152011-11-15T15:44:00.002+11:002011-11-16T21:18:26.764+11:00

it's certainly warming up...rode to work this morning...it was already 18... easy run at lunch: the stats: start temp/humidity: 27.7/28% start time: 1:10pm total distance: 8.92 total time: 50:00 avg pace: 5:37 total calories: 418 avg HR*: 143 *Time spent in HR Zones: 00:15 [Z1: 93-111] 00:48 [Z2: 112-130] 37:59 [Z3: 131-148] 09:21 [Z4: 149-167] 00:00 [Z5: 168-185] waved to Katie and Amanda

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-79582317059155033612011-11-14T21:01:00.001+11:002011-11-15T15:40:20.594+11:00

I pulled up pretty well from yesterday... so started the day with gym...Day 2a of the program...drove in so warmed up on the bike as usual... stretching incline bench dumbbell shoulder rotations - 12 each arm with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench db row - 3 x 3 with 17.5kg *increase in weight* close grip pulldown - 2 x 6 (55kg) *increase in weight* db

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-52287205544977114142011-11-14T00:18:00.000+11:002011-11-14T00:18:32.044+11:00

a nice short walk to the start...not nearly as crowded as the City2Surf...they were saying there were 13000 entrants... conditions were cool and overcast, there were a couple of drops of rain... triple world champ Craig Alexander started the race... an interesting course but without the hills it was easy to slip into cruise mode so I constantly had to push myself to maintain my pace... there

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-812915079893487992011-11-13T23:52:00.000+11:002011-11-13T23:52:01.624+11:00

easy run around Harrison and Franklin... the stats: start temp/humidity: 13.6/87% start time: 8:21am total distance: 7.10 total time: 40:00 avg pace: 5:38 total calories: 298 avg HR*: 145 *Time spent in HR Zones: 00:16 [Z1: 93-111] 00:02 [Z2: 112-130] 33:33 [Z3: 131-148] 01:04 [Z4: 149-167] 01:05 [Z5: 168-185] then it was off to golf...stroke round...had 96 off the stick - 3 8s on 3 par 5s

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-83021678359750589892011-11-13T23:47:00.000+11:002011-11-13T23:47:46.670+11:00

rode to the gym.. gym... rode to work... cached at lunchtime... attended event cache after work... cached some more!

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-235906435308220222011-11-10T23:29:00.000+11:002011-11-10T23:29:13.562+11:00

Jodie did the Orange 2 course again while I did the Orange 1 course...she had a much better run this time...we crossed paths out on the course a couple of times...it was quite warm and humid...I lost over 1.5kg! (soon replaced!) the stats: start temp/humidity: 28.3/39% start time: 6:10pm total distance: 5.99 (as the crow flies distance = 5.0) total time: 59:03 avg pace: 9:50 total calories: 476

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-20086555121484444482011-11-10T15:06:00.001+11:002011-11-10T22:50:48.011+11:00

I have a slight twinge high in my left hammie/glute so I'm resting from the faster pace of track to save my leg for Sunday's City2Sea...must have happened during last night's O although I didn't notice anything... still did my easy run at lunch, could feel it a little but it wasn't too bad... the stats: start temp/humidity: 19.6/38% start time: 1:01pm total distance: 10.68 total time: 60:00 avg

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-55005659606456951612011-11-09T16:54:00.000+11:002011-11-09T16:54:04.459+11:00

this was the first time Tim had raced in the 40-44 age group...I think this was his 17th Noosa Tri... 2:16:16 208th overall (3671) 190th male (2698) 27th 40-44 (423) splits: swim - 24:26 386th overall 322nd male 48th 40-44 bike - 1:09:55 428th overall 409th male 63rd 40-44 run - 41:54 161st overall 140th male 12th 40-44 I'm amazed by his run time given his distinct lack of running since the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-76911185703334251592011-11-09T14:57:00.000+11:002011-11-09T14:57:54.455+11:00

I did get wet riding home but mostly because of the tyres flicking up what water from the ground rather than rain... rode to the gym this morning...very foggy...can't understand why 95% of drivers DIDN'T have their headlights on... Day 2b of my program... stretching incline bench dumbbell shoulder rotations - 12 each arm with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-5220181158164176612011-11-08T14:29:00.002+11:002011-11-08T21:56:30.417+11:00

this morning's riding in was quite humid...but you have to love running in the rain when it's warm... the stats: start temp/humidity: 25.5/43% start time: 1:03pm total distance: 8.92 total time: 50:00 avg pace: 5:37 total calories: 421 avg HR*: 140 *Time spent in HR Zones: 00:09 [Z1: 93-111] 00:41 [Z2: 112-130] 44:41 [Z3: 131-148] 03:20 [Z4: 149-167] 00:00 [Z5: 168-185] not many other runners

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-89208207790834783692011-11-08T02:02:00.000+11:002011-11-08T02:02:35.653+11:00

first things first, it was a gym session to start the day... had to warm up on the stationary bike followed by some stretching... Day 1b program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench press - 3 x 6 with 20kg on the bar dumbbell press - 3 x 8 with 15kg dumbbells bench flys - 2 x 10 with with 10kg

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-35040574561567408522011-11-08T01:51:00.000+11:002011-11-08T01:51:42.944+11:00

got down to Lake Ginninderra College not long after 8am to pick up my bib - very professionally done...name & number were printed on the back of the bib with the number including age category & sex on the front (M00958F)... I managed to find a shady spot to wait...had a quick chat to Nick B, Jim W and Geoff B before the start, with Geoff B ensuring we were just behind the elite athletes... it

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-79425897983364939262011-11-05T21:14:00.000+11:002011-11-05T21:14:43.549+11:00

got up for my easy run...probably went a bit easier than I should have! the stats: start temp/humidity: 12.8/81% start time: 8:23am total distance: 6.79 total time: 40:00 avg pace: 5:54 total calories: 338 avg HR*: 145 *Time spent in HR Zones: 00:04 [Z1: 93-111] 03:30 [Z2: 112-130] 22:32 [Z3: 131-148] 10:14 [Z4: 149-167] 02:01 [Z5: 168-185] then it was off to golf...had a mixed bag, some

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-11523507314740019542011-11-04T16:46:00.000+11:002011-11-04T16:46:41.530+11:00

I call it an easy day when there's no running! rode to the gym for Day 2(a) of my new program... stretching incline bench dumbbell shoulder rotations - 12 each arm with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench db row - 3 x 3 with 12.5kg (will increase weight in the next session) close grip pulldown - 1 x 6 (45kg), 1 x 6 (50kg) db pullover - 2 x 8 with 12kg bb

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-82856182972452942982011-11-03T16:21:00.001+11:002011-11-03T22:09:59.466+11:00

I have major muscle awareness from yesterday's gym session...tomorrow will be very interesting! did a very easy run at lunch...had to detour via my car to pick up my house keys which have my bike lock keys as well...the bike needs to be back home for tomorrow's ride... the stats: start temp/humidity: 19.8/41% start time: 1:13pm total distance: 10.29 total time: 60:00 avg pace: 5:50 total

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-2723846700633918342011-11-03T10:30:00.002+11:002011-11-10T22:35:33.345+11:00

Jodie did the Orange 2 course while I did the Orange 1 course...she misplaced herself a little while going for her 3rd control - I came across her going from my 6th to my 7th (her 3rd was my 6th)...the good thing was she re-located herself and managed to finish the course in 68:XX... the stats: start temp/humidity: 19.4/43% start time: 5:47pm total distance: 7.19 (as the crow flies distance =

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-40850865451591572532011-11-02T16:18:00.001+11:002011-11-08T01:56:01.786+11:00

today is Day 1 of my new program...I've signed up for another 20 weeks which will take me through to late March... I think the plan is to go heavy weights one week, light weights the alternating week... rode to the gym and got straight into stretching Day 1a program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-51167590423599364952011-11-01T23:16:00.000+11:002011-11-01T23:16:57.512+11:00

placed bets before work for the tipping comp (me, Jodie, Suze) for the complete card (10 races) at Flemington... went for an easy run at lunch... the stats: start temp/humidity: 19.2/44% start time: 1:01pm total distance: 8.88 total time: 50:00 avg pace: 5:39 total calories: 417 avg HR*: 145 *Time spent in HR Zones: 00:10 [Z1: 93-111] 00:05 [Z2: 112-130] 35:29 [Z3: 131-148] 11:42 [Z4: 149-167

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-39310179085875934932011-10-31T21:09:00.001+11:002011-11-03T08:51:53.076+11:00

attendees (20): Abi, Andy, Cathy M, Cherie, Colin, Cookie, Craig, Ewen (early & warm up), Jacob, Jen (early & warm up), Lucia (sp?), Mick C, Miranda (early & warm up), Neil, Peter, Rae, SG, Warrick, Yelena and me... warm up: 3.01k (usual big lap + jog to lower grassy square + jog around old Parliament House) on lower grassy square, SG set up some bottles in a rectangle... 1st exercise (

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-34033506532415063472011-10-31T12:10:00.000+11:002011-10-31T12:10:17.494+11:00

drove to the gym, warmed up on the stationary bike then stretched... Day 2 program incline shoulder dumbbell rotations - 12 each side with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg unilateral seated row - 3 x 6 with 62.5kg assisted chin ups - 2 x 8 with 35kg incline reverse dumbbell flys - 2 x 10 with 7kg leg press - 3 x 6 with 175kg *increase in weight* eccentric

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-27140973359312490052011-10-30T20:22:00.000+11:002011-10-30T20:22:11.352+11:00

Friday gym...Day 1 program... drove so rode the stationary bike to warm up followed by stretching... Day 1 program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench press - 1 x 6 with 20kg on the bar, 2 x 3 with 22.5kg *increase in weight* incline dumbbell press - 1 x 8, 1 x 6 with 15kg dumbbells cable

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-33148350012762337622011-10-27T21:27:00.000+11:002011-10-27T21:27:54.184+11:00

6:01pm: 3000m - 13:14.24 (official) 16th out of 30 1k splits: 4:21, 4:29, 4:24 lap splits: 0:49, 1:46, 1:46, 1:45, 1:49, 1:50, 1:48, 1:41 was planning to stick around for the 4 Lap Adler spiral but it got quite cold... helped out with the photo finish/results stuff until the spiral started then headed home...

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-42774014763499837162011-10-27T15:51:00.000+11:002011-10-27T15:51:56.933+11:00

knees feeling a lot better today...must be adapting... no duck chases!...got to chat a little bit with Gramps about last night's O as he rode next to me near Lennox Gardens... the stats: start temp/humidity: 15.7/55% start time: 1:03pm total distance: 11.11 total time: 60:00 avg pace: 5:25 total calories: 883 avg HR*: n/a * didn't wear strap planning on running the 3000m tonight plus the 4

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-88150153186224336862011-10-27T00:44:00.007+11:002011-10-27T16:07:02.062+11:00

first O event in over 2 years...Jodie tagged along for this one with an extra map... the stats: start temp/humidity: 12.4/61% start time: 5:14pm total distance: 5.97 (as the crow flies distance = 5.4) total time: 58:21 avg pace: 9:46 total calories: 344 avg HR*: 145 *Time spent in HR Zones: 00:41 [Z1: 93-111] 06:24 [Z2: 112-130] 33:56 [Z3: 131-148] 01:12 [Z4: 149-167] 06:12 [Z5: 168-185]

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-42056181705705460242011-10-26T12:57:00.000+11:002011-10-26T12:57:40.690+11:00

ok, I'm all but committed to training for the Bayleys Mountain to Surf marathon on 4 March 2012...so I'm putting my weekly plan of attack out there... Mon - gym (AM); speedygeese (PM) Tue - easy run @ lunch 50-60mins Wed - cycle/gym (AM); orienteering (PM) Thu - easy run @ lunch 60-70mins; track (PM) Fri - cycle/gym (AM); cycle (PM) Sat - easy run (AM) 40-50mins Sun - long run (AM) 100mins-

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-78148860166228720152011-10-25T16:21:00.002+11:002011-10-27T15:48:40.254+11:00

drove today as I have a few errands straight after work... esay run at lunch in steady light rain...my knees have been sore since yesterday, probably because of Sunday's run, so it was a slow one except for the 10m acceleration when I was chased by an over-protective parental duck!!...it's not the first time and it won't be the last...had to laugh... the stats: start temp/humidity: 13.3/81%

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-91593205290411198822011-10-24T20:51:00.003+11:002011-11-03T08:52:10.648+11:00

as usual, the day started with the gym...boring I know... drove to the gym so it was onto the bike for 5mins... Day 1 program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench press - 2 x 6, 1 x 5 with 20kg on the bar *increase in weight, finally back to pre-shoulder injury level!* incline dumbbell press - 1 x 8,

allroundernoreply@blogger.com1tag:blogger.com,1999:blog-14176073.post-77221037199663518432011-10-23T14:52:00.001+11:002011-10-25T16:19:58.782+11:00

yesterday the Meteors defeated the Scorpions by 7 wickets with 70 balls to spare in their one day clash at Manuka... the early finish meant I could get to Hawker to watch some softball...Suze was filling in...it was a double header - they lost the first one but won the second... today I got up early to go for my long run...ran around the Weston Creek area...I'm glad I got up then as the day has

allroundernoreply@blogger.com2tag:blogger.com,1999:blog-14176073.post-47812521612509658032011-10-21T23:51:00.000+11:002011-10-21T23:51:44.217+11:00

with an early finish at work require so I could get to Manuka to score the cricket, I was up at 5:25am (argh) to get to the gym before work... warmed up on the bike then into the stretching... Day 2 program incline shoulder dumbbell rotations - 12 each side with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg unilateral seated row - 3 x 6 with 62.5kg assisted chin ups - 2

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-63268965034964245642011-10-20T23:27:00.001+11:002011-10-21T23:42:57.404+11:00

8pm: 3000m - 13:24.30 (official) 15th out of quite a few (edit: 27)! 1k splits: 4:21, 4:38, 4:25 lap splits: 0:49, 1:43, 1:49, 1:50, 1:50, 1:52, 1:51, 1:38 a typical slow start to the season but this one is actually my quickest first one...

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-23686935594059740002011-10-20T16:06:00.002+11:002011-10-23T14:50:17.450+11:00

a bit warmer than Tuesday...legs felt a little bit better...might have a crack at the late 3k tonight... the stats: start temp/humidity: 23.3/32% start time: 1:26pm total distance: 10.79 total time: 60:00 avg pace: 5:34 total calories: 513 avg HR*: 153 *Time spent in HR Zones: 00:10 [Z1: 93-111] 00:15 [Z2: 112-130] 12:00 [Z3: 131-148] 40:21 [Z4: 149-167] 02:06 [Z5: 168-185]

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-32944017643279406062011-10-19T22:24:00.001+11:002011-10-20T16:06:52.974+11:00

rode to the gym...a little bit brisk! Day 1 program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench press - 2 x 6, 1 x 9 with 17.5kg on the bar *increase in reps for last set* incline dumbbell press - 1 x 8, 1 x 5 with 15kg dumbbells *increase in weight* cable crossovers - 2 x 12 with 3 plates *increase in reps*

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-26333246617137204742011-10-18T16:33:00.001+11:002011-10-18T21:44:09.564+11:00

rode into work...first time back in my cycling cleats for ages... my legs were tight especially after last night's relays...just a slow run today... the stats: start temp/humidity: 18.6/37% start time: 1:15pm total distance: 8.94 total time: 50:00 avg pace: 5:36 total calories: 392 avg HR*: 150 *Time spent in HR Zones: 00:12 [Z1: 93-111] 00:16 [Z2: 112-130] 32:13 [Z3: 131-148] 10:03 [Z4: 149-

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-8328419854403531662011-10-17T21:56:00.002+11:002011-11-03T08:52:29.392+11:00

after about 4hrs sleep, I was up and off to the gym... warmed up on the bike then into the stretching... Day 2 program incline shoulder dumbbell rotations - 12 each side with 4kg dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg unilateral seated row - 3 x 6 with 62.5kg *increase in weight* assisted chin ups - 2 x 8 with 35kg incline reverse dumbbell flys - 2 x 10 with 6kg leg

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-65820864022452075112011-10-17T21:27:00.000+11:002011-10-17T21:27:17.735+11:00

one last wander around the shops before we headed to the airport... all flights were ahead of schedule...and we got to watch the second half of the rugby semi between the All Blacks and the Wallabies on the flight from Brisbane to Sydney... we had to wait at Sydney as two of the buses weren't ready but we got underway by 10:30pm and I was home (after driving) by 1:45am! what a great trip! and

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-30300232473932476982011-10-17T21:19:00.000+11:002011-10-17T21:19:16.602+11:00

today we did the marine park adventure at Hideaway Island... snorkeling, glass bottom boat, snorkeling safari in deeper water, taking two attempts to post my waterproof postcards in the underwater post box!... lunch, followed by an attempt at beach volleyball... not all of us went on this trip with some electing to hire scooters... one group of four didn't end up riding as one of the players

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-70438146456576601012011-10-17T21:13:00.002+11:002011-10-19T21:51:25.240+11:00

got up to go for a run...it was about 20 already and the humidity was high (~75%)... the stats: start temp/humidity: 20.0/75% start time: 8:01am total distance: 9.10 total time: 50:00 avg pace: 5:30 total calories: 486 avg HR*: 164 *Time spent in HR Zones: 00:02 [Z1: 93-111] 00:09 [Z2: 112-130] 00:45 [Z3: 131-148] 29:16 [Z4: 149-167] 17:52 [Z5: 168-185] we went in two groups to the Cascade

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-52025505133931117802011-10-17T21:08:00.000+11:002011-10-17T21:08:27.274+11:00

buggying! I thought we were just going to be hooning around Port Vila on the buggys but we ended up going to a resort (after getting covered in dirt first!), where after putting in lunch orders, we kayaked to a small sand island and snorkeled! first time for me!! then we kayaked back to have lunch and buggy back to town, what fun! after a visit to the markets, we enjoyed happy hour at the

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-60655063892438193322011-10-12T21:26:00.000+11:002011-10-12T21:26:55.493+11:00

a ridiculously early start this morning - up at 5:15am to meet at 5:45am to get everyone to the airport and the buses back to Thrifty after filling up with petrol... flight was slightly delayed from Sydney then there was delays getting through Customs at Brisbane due to a massive line...we got moved up and made it through as passengers were being called through to the gate... I swear I saw

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-76274387139112904582011-10-11T13:39:00.001+11:002011-10-12T21:20:48.609+11:00

D for departure day... rode to the gym... Day 1 program reverse shoulder throws with black theraband - 12 each side dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg bench press - 3 x 6 with 17.5kg on the bar *increase in weight* incline dumbbell press - 2 x 8 with 12.5kg dumbbells cable crossovers - 2 x 10 with 3 plates cuban press - 3 x 12 with 6kg dumbbells tricep extensions

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-73550426279652791892011-10-10T20:27:00.001+11:002011-10-10T21:54:16.193+11:00

love public holidays! found one cache in Bonnor and did a cache check for Suze (gone)... also got another chance to play golf (stableford)...this time with Suze...had a better round than Saturday (no blowout holes!), only 2 over my handicap... I had 34pts while Suze had 39pts which was enough to win the medley comp! that's my last round for three weeks with the End of Season footy trip plus

allroundernoreply@blogger.com0tag:blogger.com,1999:blog-14176073.post-9758841828743608552011-10-09T22:39:00.000+11:002011-10-09T22:39:25.993+11:00

Friday good ride home... caught up with Suze for dinner, got a tour of her completed landscaping and then watched episodes 8 & 9 of Season 4 of Dexter... Saturday played golf (stroke)...had a good round except for one hole (had a 10 on the par 5 8th, oops)...finished with 94 off the stick, nett 79... it was also the first round of the Club Champs and defending champ, Suze, has a one shot

allroundernoreply@blogger.com0