Run
  • 22m 59s
  • 2.75 kms
  • 08m 22s /KM

Interesting smell on the run this morning. The rain and humidity actually bought up the smell of KOALA SHIT as I ran through the scrub near bowie's flat. As the smell got stronger, I did find the " evidence" so I stopped and looked up and around for the little bugga.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • CHEST - Flat Dumbell Press
    2
    10
    10
    2
    2
  • CORE - Knee-To-Chest (FB)
    4
    10
    10
    0
    0
  • CORE - Pushups (FB)
    2
    10
    10
    2
    2
  • 4
    10
    10
    0
    0
  • LEGS - Side Step-Ups
    4
    10
    10
    0
    0
  • LEGS - Single Leg DB Squats
    4
    10
    10
    2
    2

LEGS - Lunge - Touchdown lunge 10 reps on each leg (x2)
LEGS - Single leg DB squat - Balance Squat and Pull using 2.5kg DB. 10 reps on each leg (x2)
LEGS - Side Step-Ups - Side Liftoff 10 reps on each leg. (x2)
CORE - Push ups - Push and Row using 2.5kg weight A push up incorporating a pull on alternating arms using a 2.5kg weights 10 reps (x2)
CORE - Knee to Chest - Pedalling plank 10 reps on each leg (x2)
CHEST - Flat Dumbell Press - Bridge Press using 2.5kg dumbells switching legs with each bridge 10 reps (x2)

Sport
  • Stretching
  • 06m 24s

FLEXIBILITY - Downward Dog, Extended Tirangle (one each side), Warrior (1 each side)
BALANCE - tree (one each side), Stability ball twist (30s each side)

YIKES! Man I was in pain last night. On my right side just under my ribs. It stretched from the bottom of my rib cage (including the last rib) down to just to the right of my abs, around my back to where my right kidney is then all the way down my back to the top of my hips.

It HURT. It was like I'd overstretched the muscle! OUCH. Fiance gave me a really nice massage but when he got to these spots it was ABSOLUTE AGONY!!! ;_;

My legs are still sore from the fitness test I did on sunday. Those squats are AWESOME!!! The run this morning certainly helped that out.

Smelt this on the run this morning. Couldn't find the source of it though. It's nice to know there are Koalas around!

Oh yeah - I sent an email to intraining! ^_^ Hopefully I'll be joining their run class tomorrow night! EEP!

  • Health data: Soreness: 2

Enchanted was a GREAT flick and I highly reccommend taking along younger girls to go see it!

I was too busy laughing at the prince getting run over by the peleton to notice what bikes the guys were riding. LOL It was too funny. Guess I'll just have to wait for the DVD.

I even was singing my head off in the car on my way home! Although I'm trying to remember the lyrics now and all I can think of is "how does she know?"

Was a good flick! DEFINATLEY a chick flick. Definatley a kid flick. The animation is pure disney! The Kings and Queens ball is beautiful - And like Evie so eliquently put it when we were watching the fairy godmother is a 6 year old wielding an American express credit card scene "What? Don't you need a signature in America?"

Is that true?

Can a six year old really go into a boutique store and buy designer shite and pay for it with Daddy's credit card??? O_O

 

 

Guess there's nothing else to blog here except:


  • Health data: Soreness: 1
Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • CORE - Pushups (FB)
    4
    2
    10
    0
    0
  • 1
    24
    24
    0
    0

TEST 2 Got Muscle?
Upper Body - Stability ball push ups
10: thigh level, 10: knee level, only 2 at ankle level.
Lower Body - 1 min Squat
As many as you can do in 1min - 24!

Sport #1
  • Aerobics
  • 03m

TEST 1: HOW FIT IS YOUR HEART?
3 minute step: Cardio (Aerobics)
TEST 3: CAN YOU BEND IT LIKE BIKRAM?
Downward Dog: Flexibility (stretching)
TEST 4: ARE YOU WELL BALANCED?
Flamingo Reach: Balance (Yoga)
TEST 5: DO YOU HAVE FAST FEET?
Two line hop: Agility

Sport #2
  • Agility
  • 00m 30s

TEST 1: HOW FIT IS YOUR HEART?
3 minute step: Cardio (Aerobics)
TEST 3: CAN YOU BEND IT LIKE BIKRAM?
Downward Dog: Flexibility (stretching)
TEST 4: ARE YOU WELL BALANCED?
Flamingo Reach: Balance (Yoga)
TEST 5: DO YOU HAVE FAST FEET?
Two line hop: Agility

Sport #3
  • Stretching
  • 01m

TEST 1: HOW FIT IS YOUR HEART?
3 minute step: Cardio (Aerobics)
TEST 3: CAN YOU BEND IT LIKE BIKRAM?
Downward Dog: Flexibility (stretching)
TEST 4: ARE YOU WELL BALANCED?
Flamingo Reach: Balance (Yoga)
TEST 5: DO YOU HAVE FAST FEET?
Two line hop: Agility

Sport #4
  • Yoga
  • 05m

TEST 1: HOW FIT IS YOUR HEART?
3 minute step: Cardio (Aerobics)
TEST 3: CAN YOU BEND IT LIKE BIKRAM?
Downward Dog: Flexibility (stretching)
TEST 4: ARE YOU WELL BALANCED?
Flamingo Reach: Balance (Yoga)
TEST 5: DO YOU HAVE FAST FEET?
Two line hop: Agility

I've decided to give the Women's Health Ultimate fitness plan '08 a whirl! Click here to read more!

It apparently goes for six months. But I was drawn to it out of the fact that there's also self monitoring every few weeks to see where I'm improving or need extra work.  I needed something to help me with strength and flexibility - I figured this was a good way to start.

 The Fitness test I completed today can be found here and has set me up for the exercises I need to incorporate into my training for the next 4 weeks. 

And so - The results are

CARDIO:  110 recovery average heart rate.  SOLID

STRENGTH - Upper:  Can complete 2 ankle and 10 of the knee stability ball push ups SOLID/STRONG
STRENGTH - Lower:  24 SOLID

FLEXIBILITY:  Didn't understand the instructions - So I'm unsure if I completed it correctly - ASPIRING/SOLID

BALANCE:  Left foot is dominant.  TOP SCORE 15 STRONG.  Right foot was pathetic.  5 ASPIRING.

AGILITY:  Left foot is dominant. 28 STRONG.  Right foot was shakey.  24 SOLID

 

 

Interesting results.  I know I have a "high" heart rate.  It maxes out in tries a lot higher than my Fiance's does when he's sprinting in a race on his bike.  The strength was kind of unexpected.  I know I'm a lot stronger since I started swimming but that's pretty impressive!  Flexibility was no suprise.  I'm as flexible as concrete.  The Balance and agility results were suprising.

I'm right handed but in these tests I'm clearly left leg dominant! 

I thought I'd be pretty good at balancing since I used to skate a lot.  But then after I completed this test it dawned on me that whenever I did a graceful fly in my skate class or on my rollerblades I was always balanced on my left foot, arm's spread and my right foot out the back behind me.  I used to skate laps like that!  Rarely did I use my right foot!  

The other reason I'm so crappy on my right leg is because I spent almost two years balancing on my left because the bone in my tibia was regrowing after surgery to remove a cyst caused by the golden staff bug.  Ever since I was diagnosed with that bout of Osteomyelitis in high school I guess I've been "tredding with care" on my right foot...  Might explain why I can't stand running too.  If these tests are anything to go by then all my power is probably coming from my left leg!  

So - I guess I've got a strength and flexibility plan to work on for the next six months.  It'll be pretty to good to blog about that's for sure.  

Then I'll get a treat tomorrow!  I'm going to see ENCHANTED!   It's only been open here for a week - As usual Australia has to wait ages for the disney flicks which show up in the states soooo much earlier.  >_<  I'm taking Evie (Mini triathlete!) and her little sister along.  Should be a good day.  Fiance's staying at home since it's a "kid-chick" flick. 

I dunno - If the adds are anything to go by - I'd like to see the prince get run over by those cyclists in the park!  I can "brand spot" if I can.  ^_^ 

  • Health data: RHR: 65

So it's that time of year that I'm starting to think of new Years resolutions.  This year my resolutions are GOALS.  

GOAL 1:  Complete the Noosa Triathlon 

 


 

Here's Emma Snowsill and Craig Walton at the finish line at Noosa after winning the open categories.  I don't need to win.  I just need to FINISH!  

In order to complete this race - I need to increase my training to build endurance for the longer distance.  Which brings me to goal 2

GOAL 2: Join a Brisbane Running Group

So here's the thing.  Out of all the groups I've researched so far - The PAT CARROLL running group looks the funnest!   I mean - The guy is dressed like WOLVERINE on the last run of the year!  LOL  Looks hilarious!  The phantom and flash also made an appearance. 

 

 

The only problem is that Pat's running group timetable clashes with my current swim squad time table.  I'm still not at a level where I can abandon my swim squad - So the aim is to find a running group that trains on any day OTHER than Tuesday and Thursday.   They do train on Fridays so I might send an  enquiry and ask about that.  After looking at a variety of groups - There's only one that offers sessions on Mondays and Wednesdays -  INTRAINING

InTraining however has quite a nice blurb under the session descriptions on a Monday and Wednesday "beginner sessions"   

 An easy introductory session of broken pace.  Who should attend: novice runners and runners unable to run 10km non-stop.

Unable to run 10km non stop eh?  Needs to learn how to run 10km non-stop in order to finish the Noosa Triathlon???  I think this may be ideal.  First session is on 2nd January so we'll see how we go.

The last goal I have is another goal to get me ready for Noosa.  

 GOAL 3: Complete the 2008-2009 QTS and Bribie Sprint Triathlons.

I said to myself at the beginning of the 2007-2008 tri season that if I placed top ten in any Enticer/shortcourse/mini-sprint race that I'd be able to "move up" to the long course sprints.  These are generally 750m swims, 20-25km rides, 5km runs.  However the people who complete these distances are in general are MUCH more competative. 

I'm actually going to go to Robina in January to have a go at a real sprint.  Since I didn't sign up for it when I paid all my other race fees.  (My aim for this season was to have fun and BUILD experience racing in the enticers)  So I'm going to sign up and see how we go eh? 

 

 

So that's my New Year's resolutions.  To encourage me to stick to the running I've signed up for the January Challenge with the goal of at least running 2km per day.  - 62km in total for the month of January.  

 

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • CORE - Pushups (FB)
    1
    10
    10
    0
    0

light_sabe_r's Training Log


 January 2008 
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