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Mini Forklift

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  1. SUNDAY 15th JUNE AIRPORT ROUTE RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 11.6km TIME: 56:20 CALORIES: 874 (930cal/hr) AVE SPD: 12.32kph AVE PCE: 4.52'/km MAX SPD: 15.93kph MAX PCE: 3.45'/km
  2. SUNDAY 15th JUNE AIRPORT ROUTE RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 11.6km TIME: 56:20 CALORIES: 874 (930cal/hr) AVE SPD: 12.32kph AVE PCE: 4.52'/km MAX SPD: 15.93kph MAX PCE: 3.45'/km
  3. The fitter you get the more that number will come down Bob ~ congrats on getting out the door and running !!! I have a max HR of 192 and last time I hit that I dropped 50bpm within 3 or 4 minutes of recovery (so in that case my first reading after the two minute period would probably have been around 25bpm). I generally have a RHR in the mid-high 40's.
  4. WEDNEDAY 11th JUNE McLeans Island (short route) http://www.veganbodybuilding.com/forum/download/file.php?id=3554 RUN: MARATHON PACE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 19.51km TIME: 1.37:00 CALORIES: 1,486 (917cal/hr) AVE SPD: 12.05kph AVE PCE: 4.58'/km MAX SPD: 17.5kph MAX PCE: 3.25'/km ** Not a terrible run by any stretch, but legs definitely felt a bit heavy and I could feel that I wasn't running at 100% due to the remains of the bronchitis
  5. WEDNEDAY 11th JUNE McLeans Island (short route) RUN: MARATHON PACE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 19.51km TIME: 1.37:00 CALORIES: 1,486 (917cal/hr) AVE SPD: 12.05kph AVE PCE: 4.58'/km MAX SPD: 17.5kph MAX PCE: 3.25'/km ** Not a terrible run by any stretch, but legs definitely felt a bit heavy and I could feel that I wasn't running at 100% due to the remains of the bronchitis
  6. Had a couple of days rest as I've had a spot of bronchitis so was happy to get out this morning and dodge the rain. Will write up later this afternoon, but ran 19.5km in 1hr37.
  7. Had a couple of days rest as I've had a spot of bronchitis so was happy to get out this morning and dodge the rain. Will write up later this afternoon, but ran 19.5km in 1hr37.
  8. SUNDAY 8th JUNE GRAYS ROAD, AIRPORT ROUTE RUN: EASY SUNDAY MORNING SHOES: BROOKS 'GHOST' INTENSITY: 3/10 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 11.72km TIME: 57:33 CALORIES: 928 (967cal/hr) AVE SPD: 12.21kph AVE PCE: 4.54'/km MAX SPD: 16.83kph MAX PCE: 3.33'/km
  9. SUNDAY 8th JUNE GRAYS ROAD, AIRPORT ROUTE RUN: EASY SUNDAY MORNING SHOES: BROOKS 'GHOST' INTENSITY: 3/10 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 11.72km TIME: 57:33 CALORIES: 928 (967cal/hr) AVE SPD: 12.21kph AVE PCE: 4.54'/km MAX SPD: 16.83kph MAX PCE: 3.33'/km
  10. WEDNESDAY 4th JUNE HEAVY LEGS, SHIT RUN RUN: WAS MEANT TO BE INTERVALS... SHOES: BROOKS 'GHOST' INTENSITY: ZERO PRE-RUN BW: 132.88 POST-RUN BW: 132.88 MP3: http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg DIST: 6.41km TIME: 31:17 CALORIES: 525 AVE SPD: 12.29kph AVE PCE: 4.52'/km MAX SPD: 19.46kph MAX PCE: 3.05'/km ** Just had nothing in me tonight at all so ended up cutting the run short and turning back home. Felt like walking but I didn't
  11. WEDNESDAY 4th JUNE HEAVY LEGS, SHIT RUN RUN: WAS MEANT TO BE INTERVALS... SHOES: BROOKS 'GHOST' INTENSITY: ZERO PRE-RUN BW: 132.88 POST-RUN BW: 132.88 MP3: http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg DIST: 6.41km TIME: 31:17 CALORIES: 525 AVE SPD: 12.29kph AVE PCE: 4.52'/km MAX SPD: 19.46kph MAX PCE: 3.05'/km ** Just had nothing in me tonight at all so ended up cutting the run short and turning back home. Felt like walking but I didn't
  12. TUESDAY 3rd JUNE GRAYS RD AIRPORT LOOP RUN: COMFORTABLE TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6.5/10 PRE-RUN BW: 132.44 POST-RUN BW: 130.68 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg DIST: 11.7km TIME: 55:01 CALORIES: 959 TOT ASC: 275ft AVE SPD: 12.77kph AVE PCE: 4.42'/km MAX SPD: 21.56kph MAX PCE: 2.47'/km ** Not exactly sure where I lost time in this run, I thought I would have been sub 53mins as my pace was solid the whole way. Last couple of km's I ran at 4.15' /km pace ~ the whole run felt pretty good tonight. I don't think I have ever ran over 20kph either !!
  13. TUESDAY 3rd JUNE GRAYS RD AIRPORT LOOP RUN: COMFORTABLE TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6.5/10 PRE-RUN BW: 132.44 POST-RUN BW: 130.68 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg DIST: 11.7km TIME: 55:01 CALORIES: 959 TOT ASC: 275ft AVE SPD: 12.77kph AVE PCE: 4.42'/km MAX SPD: 21.56kph MAX PCE: 2.47'/km ** Not exactly sure where I lost time in this run, I thought I would have been sub 53mins as my pace was solid the whole way. Last couple of km's I ran at 4.15' /km pace ~ the whole run felt pretty good tonight. I don't think I have ever ran over 20kph either !!
  14. http://www.neighbours.com/images/welcome.jpg The smiling faces, the hazy picture that subconsciously symbolises happiness, the sense of love, respect and helping each other out... Shit hold on, you mean this isn't the case for everybody?
  15. A few of my meals over the last couple of days... Kale salad Shiitake mushroom vege sushi Homemade mixed bean curry with pilau rice Tom Yum rice with beansprouts and BBQ soy 'pork'
  16. WEIGHTS D.BELL SHOULDER PRESS 22 x 12 31 x 10 35 x 9 SUPERSET D.BELL CHEST PRESS 39 x 12 56 x 10 55 x 8 LIFEFITNESS PEC DECK 88 x 10 88 x 10 SUPERSET CG PRESSUPS (ON EDGE OF BENCH) 15 ​15 RUNNING RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGER SHOES: BROOKS 'GHOST' INTENSITY: 2/10 TIME: 30:00 DIST: 5km ** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout
  17. This week has been a deliberately easy week of not much, I start my training for the Sri Chinmoy half marathon tomorrow with the race being mid-September. My new watch arrived in the mail this morning so will head out tonight to give it a test run. Looks pretty badass though... and it has more features than I'll know what to do with TIMEX RUN TRAINER 2.0
  18. WEIGHTS D.BELL SHOULDER PRESS 22 x 12 31 x 10 35 x 9 SUPERSET D.BELL CHEST PRESS 39 x 12 56 x 10 55 x 8 LIFEFITNESS PEC DECK 88 x 10 88 x 10 SUPERSET CG PRESSUPS (ON EDGE OF BENCH) 15 ​15 RUNNING RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGER SHOES: BROOKS 'GHOST' INTENSITY: 2/10 TIME: 30:00 DIST: 5km ** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout
  19. About time you logged in again and chewy the fat with us
  20. Off up to Auckland for two days for a business conference, so I'm picking I won't have much time to log in and post. I do plan to go for a run and make use of the hotel gym while I'm up there though! Will fill in the gaps when I get back on Thursday MF.
  21. THIS IS EPIC http://www.youtube.com/watch?v=2CZ6sl1QMJA
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