Triathlons My New LOVE

Sweat xtrainer !

Its repetition day the equivalent of mile reps on the xtrainer......

4 mins warm up level 5 which is a good warm up h/r 125

6 mins level 8 h/r 165bpm

2 mins 30 secs rest (last week I took 3 mins, so I cut the recovery but I am not sure I will make it through all 6 reps). h/r 115 lower than warm up weird!

6 mins level 8 hard h/r 165

2 mins 30 secs rest level 5

7mins level 8 hard h/r 168 oops miscalculated I sort of realised but it felt really bad upto 6 mins, then after 6.20 it felt sort of okay I could tolerate it but it was hard

2 mins rest level 5 h/r 125 ( cut it again by 30secs really wanted to push it now)

6 mins level 8 hard h/r 170

2 mins level 5 recovery

6 mins level 8 hard h/r 178

2 mins recovery level 5

7 mins level 9 gave it my all this was so hard I felt sick yeah I felt sick on the xtrainer really pushed myself. my lungs were bursting I was making noises ha ha just like when I do mile reps so this is gooooood yea :-O

Sweat rating well the shower look :O

I walked on the mill under the air conditioning blower for 5 mins I was hot !

I did my weight legs sidie things same on both machines (one you push ya legs out and the other you squeeze em together but both of these machines really get my hips great strength), I even do one legged ones for my left leg!

Swiss ball and core work. the bridge one legged bridge, two legged etc

Swiss ball new record 5 mins 35 secs WOOOOOHOOOOOO!

So i did it again 3 mins 23 secs

then I did it again but with a medicine ball and I held my arms out straight then did the twist side to side slowly this was hard omg I did 10 reps twice really hard shakey shakey.

Did the plank on the swiss ball too,

then the one legged plank well I fell off the ball some silly PT trainer made me laugh ha

WEEK TWO WORKOUT S pull ups Push ups, and sit ups

Sit ups

rest 60 seconds between each SET (longer if required)
	up to 10 sit-ups	11 - 20 sit-ups	21 - 30 sit-ups
set 1	6	14	21
set 2	9	17	21
set 3	6	12	15
set 4	6	12	15
set 5	max (at least 9)	max (at least 17)	max (at least 22)

Well I am on column 3.... but I did more

25 situps then rest

20 sit ups with med ball same one as last week !

25 sit ups

30 s ups

20 med ball

40 sit ups.... ouch but this was the max for sure

100 push ups WORK OUT

Week 2

Day 1 rest 60 seconds between each SET (longer if required)
	up to 5 push ups	6 - 10 push ups	11 - 20 push ups
set 1	4	9	14
set 2	6	11	14
set 3	4	8	10
set 4	4	8	10
set 5	max (at least 6)	max (at least 11)	max (at least 15)

Again I did column 3 but more wooohooo

set 1 15 push ups

15 push ups

12 push ups

18 maxed out on 18, and I really struggled from 16.... that much that half way back upon the 19th push up I swore omg not good but hey I was giving it my all I nearly collapsed my arms were shaking! gotta give it your all on that last set to get stronger..... muscle woman here I am becoming LOL....

PULL UPS

All in All I did an hour of cardio.... then a good hour of core and weights get me eh!


Day 1 Rest 120 seconds between each set (longer if required)
	3-5 pull-ups	6-9 pull-ups	10+ pull-ups
Set 1	3	5	8
Set 2	2	4	7
Set 3	3	3	6
Set 4	2	4	7
Set 5	3	5	8

Okay I did column 1 this is my weakest and most un-enjoyable exercise and I used to love pull ups ! :( so I tried Burts trick the least amount worn doing pull ups lets see if it helped :-O

set 1 .... 3 wooohoo I did 3 yay

set 2 .....2 omg I did it so far so good arms are pumping

set 3......3 omg omg omg I did it ha ha

set 4.......2 wooohoo Burts trick works ha ha well lets see on the last set eh!

set 5.......2 oh well nearly did it ha ha

Ta for the tip Burt ;-)

Triathlons My New LOVE

May 01, 2024

Winter Duathlon Series Race 1 - December 12th 2010 Won overall time 1hr 8 mins 43 secs

winter duathlon series race 2

2011 1st Lady overall time 1hr 09mins 04 secs.

Windy very windy