Run Down Under Week 1 01/01-05/01

Total Kms for this week: 21.5

Easy does it. 

05/01 - Morning Beach Walk

Quick 4 Kms before cricket starts today. 

Not fast but just some Kms to go towards Run Down Under. 

Black Shoes

04/01 Evening Beach Walk

About as fast as my slow jog. Another 7kms in today which is 12 total and he most in 1 day since NYC. Really trying to just get out there. 

Black shoes 

Park Run 04/01

First Park Run and ran with Rach. Sub 40 in 39:44, 5 mins faster than last 5 Kms on New Years Day. Garmin slightly out.

Black shoes.

Plankothon Day 2,3,4,5

5 days down. 

It's gonna get harder. 

1/01/2014 NEW YEAR, NEW GOALS. FIRST RUN! PLANK CHALLENGE! RUN DOWNUNDER!

After a VERY late wake up after a quiet NYE, and a long nap on the sofa, I finally got out for my first run of 2014. It was warm, humid and even rained ( not a lot but nice water drops to keep cool).
5.22 kms in 45 mins.
Took all of my strength to not turn the Garmin off at 5 kms flat so I could get the extra 220 m for Run Down Under.
January is Plank Challenge for the Dashers.

Giving the Gorilla Challenge a go. Lets see how I fair?

2014 Goals:
Sub 30 5 kms
70 mins for 10 kms with stretch of 65 and super stretch of 60 mins
Super Stretch Goal of under 1:20 for City to Bay but to confirm under 1:30 and get to under 1:25 is main goal.
Half Marathon Goal of 2:40 with super stretch of under 2:30.

And if a Marathon rears it's ugly head- 5:45 Stretch with super stretch of under 5:30.
CLICK LINK BELOW FOR GARMIN DATA FOR FIRST RUN

JAN 1 2014 FIRST RUN

30/12 Healthwise Training Week 5 ( missed week 4)

Another great session.
Weather good, not too hot.
Ran down again in under 8 minutes.

20/12 INTERVALS AND STRENGTH at GYM BUSSELTON

3 kms in 22.20.
Intervals at 9.5 kms and 7.5 kms hour
200/200
200/400
200/600
200/400
200/200
200 at 7.5 ams hour

Strength work

3 x10 Tricep dips
3 x 20 L/R hooks on boxing bag
3 x 10 push ups ( knees)
50 squats