31 Dec 2006

Running:
16km - 1:31

Last 10 miles of the year. Very wet and windy.

30 Dec 2006

Weights:
200 reps @ 40lbs
100 reps @ 30lbs

100 situps

28 Dec 2006

Cross Trainer:
10:00 - 2.5km (P1, L4)
10:00 - 2.4km (P1, L4)
10:00 - 2.5km (P1, L5)

This is much tougher than I anticipated...

27 Dec 2006

Weights:
200 reps @ 40lbs
100 reps @ 30lbs

100 situps

Image Pro II Extended Stride Crosstrainer

We added another torture device to the gym...

25 Dec 2006

Running:
13.5km - 1:17

Nice run before the turkey madness...

24 Dec 2006

Weights: 250 reps @ 30lbs

100 situps

19 Dec 2006

Running:
10km - 54:00

Bitterly cold. Moderate speed. On track.

17 Dec 2006

Weights: 260 reps @ 30lbs

80 situps

Just couldn't get myself to run today...

14 Dec 2006

Running:
10.5km - 1:00

Very slow and very wet. Jaw still a bit in pain; never knew that a fractured tooth could be such agony...

13 Dec 2006

Rowing:
5000m - 21:12

50 situps

10 Dec 2006

Weights: 200 reps @ 30lbs

50 situps

Decided to start doing some strength training again.

09 Dec 2006

Running:
16km - 1:29

Easy run. Cold, but nice.

07 Dec 2006

Running:
8.2km - 45:00

Dark, raining, wet, cold.

06 Dec 2006

Rowing:
30:00 - 7055m

05 Dec 2006

Running:
10.5km - 60:00

Easy run in the dark.

November 2006 Body Composition

Weight	90.4kg (-1.7kg)
Body Fat	20.0% (-0.3%)
Total Body Water	53.2% (-0.1%)
Muscle Mass	68.8kg (-1.0kg)
Physique Rating	2
Basal Metabolic Rate	2117 KJ (-34)
Metabolism Age	34 (-1)
Bone Mass	3.6kg

02 Dec 2006

Seeley Cup 10k - 51:59 [Results] [Google Earth KML File]

KM 1: 5:08
KM 2: 4:55
KM 3: 4:58
KM 4: 5:06
KM 5: 4:54
KM 6: 6:18
KM 7: 5:07
KM 8: 4:58
KM 9: 5:16
KM 10: 4:43

Another crap race. Atrial flutter just after half time albeit a slow start. Very frustrating...
My watch showed 30 seconds less than the actual finish time - not that it matters!

30 Nov 2006

Running:
10 mins warmup
2000m (8:57) ++++ 2000m (8:56) ++ 1000m (4:24)
10 mins cooldown

Severe gales and rain. Shortened the last split. Hard

28 Nov 2006

Running:
30 mins warmup
5000m 23:48 (4:47, 4:46, 4:51, 4:44, 4:36)
10 mins cooldown

Slower than planned; just couldn't get the speed up...

26 Nov 2006

Running:
12km - 1:08

Nice run, undulating all the way. Perfect weather.

21 Nov 2006

Rowing:
30:00 - 6709m

Weights: 100 reps @ 40lbs

Early morning gym; not my favourite...

19 Nov 2006

Running:
12km - 1:08

Easy run, undulating all the way. Quite cold and very windy.

17 Nov 2006

Running:
11.1 - 60:00

Moderate speed. Quite good.

15 Nov 2006

Running:
10km - 58:00

Pretty horrendous conditions: heavy rain, strong wind and cold.

11 Nov 2006

Running:
14.4km - 1:23

Easy run, 50% undulating terrain. Very windy.

10 Nov 2006

Ice Skating!

Things you do to keep the kids happy... First time in probably 20 years. Still able to get round the rink a couple of times without landing on the ice.

09 Nov 2006

Running:

30 mins warmup
5000m - 23:48 (4:49, 4:52, 4:43, 4:42 4:42)
5 mins cool down

No big problems.

07 Nov 2006

Running:

35 mins warm up
1000m (4:16) ++ 1000m (4:13) ++ 1000m (4:10)
5 mins cool down

Atrial flutter after 20 minutes warm up. Ok afterwards.

October 2006 Body Composition

Weight	92.1kg
Body Fat	20.3%
Total Body Water	53.1%
Muscle Mass	69.8kg
Physique Rating	2
Basal Metabolic Rate	2151 KJ
Metabolism Age	35
Bone Mass	3.6kg