Posts Tagged ‘Run’
Run 5km — from Sheraton Denarau Villas to Nandi Port and back.
First decent length run in (and I have to think about this) maybe a year or more.
First thing to note: Viewbank is much hillier than Noosa (which I think is where I ran last) or the Western suburbs.
Second thing, and this is a good one, is that I didn’t struggle with pace or distance at all. I slowed way down at the end to baby a sore left ankle home, but otherwise could have kept going. Might need to look at getting some ‘proper’ running shoes vs the comfy but squishy Nike Frees. The ol’ Inov8 195s were great.
5.1km 0:30:06hrs 5:48km/min pace
After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.
The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..
Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 13:38 / 5:53 (grandma) pace
I’m in Perth, visiting our WA office and talking about our FY14 strategy with our West Australian team.
I went up to the hotel gym — two elliptical machines, a rower and a multifunction cablemajig — and promptly decided it was too nice an evening to waste my time in that stuffy little room with no weights whatsoever.
Run 4.8km, 26:39 @ 5:34 pace
Run 5:00 on treadmill
DB Curls @ 12kg
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Swiss ball push-up / crunch
Mountain Climber (2-count)
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up
Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.
WIth Fee, the destroyer of young men’s untrained legs.
4.6k / 25:16 @ 5.28k pace.
… Lovely morning tho.
With Una down for the weekend Fee and I got a chance to go for a run together, like in the olde days.
At about the 2/3 mark I couldn’t keep her pace any longer. I got dropped and jogged home with my tail between my legs. :)
4 km, 21:39, 5:25/km