5km times and Exercise Log

Eircom_Sucks

18.10.10

3km Run in 19.10 , 6.23 a km
1000m Rowing in 4.41.4
1.9km on Cross Trainer in 10.00

Bench Press ( Smith Machine )

60kg x 10 Reps
70kg x 8 Reps
80kg x 5 Reps

Incline Press ( Smith Machine )

50kg x 9 Reps
40kg x 9 Reps
40kg x 9 Reps

Tricep Pull Down

35kg x 9 Reps
40kg x 9 Reps
45kg x 9 Reps

Bicep Dumbell Curl

25kg x 10 Reps
25kg x 10 Reps
25kg x 10 Reps

Eircom_Sucks

20.10.10

5km Run in 33.43 or 6.44 a km
1000m Rowing in 4.45.3

Seated Row

35kg for 9 Reps
35kg for 9 Reps
35kg for 9 Reps

Shoulder Press

40kg for 9 Reps
45kg for 8 Reps
50kg for 8 Reps

Eircom_Sucks

5.10km in 33.23 or 6.32 a km

1000m row in 4.36.7

3 x 30 sit ups

Eircom_Sucks

27.10.10

5km Run in 33.41 , 6.43 a km
1000m Rowing in 4.32.7

Chest Press ( Machine )

35kg x 9 Reps
40kg x 9 Reps
45kg x 6 Reps

Pec Deck ( Machine )

37.5kg x 9 Reps
37.5kg x 9 Reps
37.5kg x 6 Reps

Tricep Pull Down

40kg x 9 Reps
40kg x 9 Reps
45kg x 8 Reps

Bicep Curl ( Machine )

42.5kg x 9 Reps
42.5kg x 9 Reps
42.5kg x 9 Reps

Eircom_Sucks

29.10.10

5km Run in 33.29 , 6.41 a km
1000m Rowing in 4.25.1

3 x 30 Reps Sit ups on Exercise Ball

Eircom_Sucks

20km cycle outside in 40 mins

Eircom_Sucks

01.11.10

In terms of previous 5km runs , i blitzed this one

5km in 32.03 or 6.24 a Km ( PB )

1000m row in 4.19.1 ( PB )

3 x 30 sit ups

Both personal Bests onwards and upwards

Eircom_Sucks

03.11.10

3.48km in 21.10 or 6.05 a km , before i tugged on my headphones and my iphone fell on the floor.

1000m row in 4.27.7
1km on crosstrainer in 5 mins
2.1km in 5 mins on bike

3 x 30 sit-ups

Seated Pulldown

60kg @ 9 Reps
70kg @ 9 Reps
80kg @ 8 Reps

Seated Row Machine

37.5kg @ 9 Reps
37.5kg @ 9 Reps
37.5kg @ 8 Reps

Eircom_Sucks

10.11.10

5km in 32.08
1000m rowing 4.27.7
2 x Lenghts of Olympic Pool ( have'nt swam in donkeys years , im wrecked )