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Training Log Archive: tinytoes

In the 7 days ending Nov 21:

activity # timemileskm+m
  gym class5 4:20:00
  gym replacement activity1 1:00:00
  Street Series1 44:16 3.09(14:18) 4.98(8:53)
  Park Run1 42:27 3.11(13:40) 5.0(8:29)
  Total8 6:46:43 6.2 9.98

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Saturday Nov 21 #

5 PM

gym replacement activity 1:00:00 [3]

This was a slog -hot, humid and hard.

Friday Nov 20 #

9 AM

gym class (Body Sculpt) 45:00 [4]

The best class in a long time, though that means it was extra special as they are of quite a high standard.
Warm up on Step.
2x 30 sec intervals with 5 burpees in between
10 rounds x cardio
1 min rest
2x 30 sec intervals with 5 burpees in between
10 rounds strength
1 min rest
10 min abs
Warm down and stretch

Thursday Nov 19 #

9 AM

gym class (Body Pump) 1:02:00 [3]
shoes: white puma

Wednesday Nov 18 #

9 AM

gym class (PF Challenge) 45:00 [4]
shoes: white puma

Another interesting class which seemed to go very quickly. However Jaq has become the Justice of the Qlock - 1 min intervals
Warm up
1 min
Bent over rows
High knees
Bear crawls forward and backward (I am so unco backwards it is funny)
Clean and press
Back squats
leaping squats
Recover
Abs 6x1 min of really difficult to explain
Stretch
6 PM

Street Series (#5 Cardiff North) 44:16 [4] 4.98 km (8:53 / km)
shoes: black+blue

It seems like very week i wrote "another hilly offering" - but they are. I'm not imagining it. Bridget's aim was to provide a course with flow but still with choice. I wasn't sure about the choice as it seemed there were but 2 directions to start out; but after that it all went to spaghetti. Great course - happy with route and points and time, for once. there was a flat option which leepback took quite admirably, but it seemed a long flat way and that's not for me.

Tuesday Nov 17 #

9 AM

gym class (Body Pump) 1:03:00 [3]
shoes: white puma

Monday Nov 16 #

9 AM

gym class (PF Challenge) 45:00 [4]
shoes: white puma

Feeling very lethargic - sleep better but still catching up.Warm up
4 minute sections with 15 sec rest between
5x laps room, 3x jump lunge + squat
burpees + standing jump
5 push ups, 7prone leg rolls, 9 squats
treadmill
2 min recovery
Repeat
Stretch and warm down.
As unpalatable as last Wednesday was this was great.

Sunday Nov 15 #

12 PM

Park Run ((not)parkrun Lakeview) 42:27 [4] 5.0 km (8:29 / km)
shoes: black+blue

S-1 9:59
1-2 8:01 (18:01)
2-T 3:50 (21:51)
T-3 4:23 (26:15)
3-4 8:43 (34:58)
4-5 7:27 (42:26)
Ks 2-4 I am very happy with. Knew I wasn't all that speedy to begin with and was just treating today as a return but even the first and last aren't terrible.
Beautiful warm morning and could feel the temp change in the shady sections, and this was much appreciated. Good to see this reserve getting a lot of families. LOTS of people out on sparkling Lake Macquarie and a lot of fishing rods in evidence, reminding me it was the fishing festival
Rewarded myself with yoghurt iceblock when I came home, after I cleaned out the water feature of its accumulated gum tree bits.

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