Not been on here for ages as I am out in the Gulf at the moment and cant get online, but, training is going well, 5km run down to 21 mins, 10km at 50 mins, weight down to 74.5kg, very happy and ...

Still trying to maintain a faster running speed so end up with intervals, but getting better at faster for longer! 26mins 41secs

3 x 8 Dips 3 x 8 Incline dumbell chest press 3 x 8 Decline dumbell chest press 3 x 8 Lateral raise 3 x 8 Front raise 3 x 8 Machine shoulder press 3 x 8 Machine tri press down 3 x 8 Machine chest...

Tried to run up a steep incline, didnt work so finished with intervals!

3 x 8 Dumbell chest press 3 x 8 Dumbell incline chest press 3 x 8 Incline flys Superset x 3 8 x Dumbell shoulder press 8 x Bent over lateral raise 3 x 8 Wreckers (Dumbell press into overhead pul...

Not bad, tried to speed up a bit and ended up running intervals and finishing 5km in 26mins.

3 x 8 Dips 3 x 8 Dumbell incline chest press Superset x 3 8 x Dumbell shoulder press 8 x Dumbell reverse lat raise 3 x 8 Machine shoulder press 3 x 8 Machine tri press 3 x 8 Machine chest press ...

Still really suffering when I run, tightness of chest and inability to take deep breaths. Pushed myself through though.

3 x 8 Dips Superset x 3 8 x Dumbell shoulder press 8 x Reverse lateral raise 3 x 8 Lateral raise 3 x 8 Front raise 16 Plate round the world (8 each direction) 3 x 8 Machine shoulder press 3 x 8 ...

Worst experience ever, started to run and after 30 seconds felt like I was having a heart attack, stopped running and checked heart rate, 130bpm, once I calmed down a bit figured out that I have...

3 x 8 Dips 3 x 8 Incline chest press 3 x 8 Machine shoulder press 3 x 8 Machine tricep press 3 x 8 Machine chest press 3 x 8 Machine arm curl 3 x 8 Machine lat pull down 3 x 8 Machine lat pull d...

Ok really, not feeling well and neck very stiff, still managed 27mins flat though. (Feel damned rough now though!)

Not feeling well and have a stiff neck, but managed; 3 x 8 Dumbell incline chest press 3 x 8 Machine shoulder press 3 x 8 Machine tri press 3 x 8 Machine chest press 3 x 8 Machine arm curl 3 x ...

Fastest yet! 25m43s, very happy and now pushing for more speed!

3 x 20 Press ups, feet elevated on Bosu ball 3 x 20 Squats 3 x 20 Tri dips 3 x 20 Split squats (10 each side) 3 x 8 Dips 3 x 8 Incline chest press 3 x 8 Machine shoulder press 3 x 8 Machine tri ...

Not bad, couldn't make the gym as I am taking my baby son to the zoo so had to do a road run instead.

Good, new fastest time, 26m45s

3 x 20 Press ups feet elevated on Bosu ball 3 x 20 Squats 3 x 20 Tri dips 3 x 20 Split squats (10 each side) 3 x 8 Dips 3 x 8 Machine shoulder press 3 x 8 Machine tri press downs 3 x 8 Machine c...

Not bad, 5km in 30mins followed by 2.5km in 20mins at a high incline.

Took it easy as I had the weekend off!

3 x 20 Press ups feet elevated on Bosu ball 3 x 20 Body weight squats 3 x 20 Split squats (10 each side) 3 x 10 Tri press 3 x 8 Dips 3 x 8 Machine shoulder press 3 x 8 Machine tri push down 3 x ...

Still getting faster, just! 27m 43s

3 x 20 Body weight squats 3 x 20 Split squats (10 each side) 3 x 8 Machine sqauts 3 x 8 Machine leg extension 3 x 8 Machine calf raises 3 x 8 Machine leg curls 3 x 15 Hanging leg raises 4 x 25 H...

Still getting better, 27m 59s

Good workout, 3 x 10 Tri press 3 x 8 Dips 3 x 8 Machine chest press 3 x 8 Decline dumbell chest press 3 x 8 Dumbell chest press 3 x 8 Incline dumbell chest press 3 x 8 Chest blaster (described ...

28m17s, still getting faster!

3 x 8 Good mornings 3, 2, 1 Pull ups (Disappointing!) 3 x 8 Machine lat pull downs 3 x 8 Close grip machine lat pull downs 3 x 16 Bent over Dumbell row (8 each side) 16 cable woodchop down (8 ea...

Annoying! Only managed a disjointed 10 lengths as some clown decided to get in the continuous swimming lane I was in and do bloody breast stroke! I had to stop every two lengths to let him get a...

Good, still increasing steady state speed, took another minute off (though I think I am being a tad lazy and could probably increase the speed somewhat!).

Good, really enjoyed taking the opoortunity for some isolation training. 2 x 20 Feet elevated on Buso ball press ups 3 x 8 Dips 3 x 8 Machine shoulder press 3 x 8 Machine lateral raise Superset...

First game for months. Started ok but then got stuck behind the slowest players in the world which really put me off stroke, finished with 105 which I suppose was alright considering it was peei...

Not bad, sat at 10km/h as I normal do some kind of intervals I wanted to just run at a constant speed. I will now slowly up the speed til I hit my upper thresehold for 5km.

A bit of a slog, but then again it is the longest and furthest I have ran for at least 3 years! Not to mention I was running with a hangover!!!!

Fun, took advantage of a free treadmill whilst waiting for the bike. 2km run 9km bike 2.5km run

New routine, enjoyable. 1 min TRX plank 4 x 20 TRX squat thrust 2 x 20 TRX side raises 2 x 25 Half sits 2 x 25 Crunches

Good, tried to contuinue at 12km/h as long as possible, didnt do too bad at that. Time includes 5 min warm down.

10 mins while waiting for the treadmill

Rusty but good. 40 Kettlebell swings (20 each arm) 10 Kettlebell Snatch (5 each arm) 10 Kettlebell clean (5 each arm) 10 Kettlebell goblet squat 10 Kettlebell split squat 10 Kettlebell high pul...

Slow! So sore after yesterdays training, and I havent swam for 4 months!

Great! 2 x 20 Elevated feet bosu ball press ups 3 x 8 Dips 3 x 8 Shoulder press mach 3 x 8 Tri press down mach 3 x 8 Chest press mach 3 x 8 Arm curl mach 3 x 8 Lat pull down mach 3 x 8 Lat rais...

Good really, ran mostly at 12km/h, still rough sea so couldnt go as fast as I wanted but there you go!

Good, quite rough sea so was moving around a bit!

25, 29, 25, 25, 36

21, 25, 21, 21, 32

6km

22, 30, 20, 20, 28

6 km run

20, 25, 15, 15, 28

Still on the training plan to hit 100 in one go. It was emotional today though, really struggled as I had just finished my running intervals! 14, 18, 14, 14, 20 Wednesday gets much harder!

Not bad, using a new interval routine, only had time for 20 mins but I think this will do wonders for my 5km times. 90 secs 15km/h, 90 secs 7km/h