Mini Forklift

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

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

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.

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

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

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.

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.

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

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

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

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

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 !!

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 !!

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?

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'

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

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

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

About time you logged in again and chewy the fat with us

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.

THIS IS EPIC

http://www.youtube.com/watch?v=2CZ6sl1QMJA