September 28- October 4.

MONDAY 28/9- 11.5K very hilly road run with Anne M.

Pushups- sets of 9, 11, 8, 8, 11

TUESDAY 29/9- AM- 10K South Wenty Run with Anne M, half road, half trail

PM- BMMC Espresso Run at Knapsack Reserve with Scambullant and GPB. 5.5K of trail nirvana.

WEDNESDAY 30/9- 6K easy, half trail, half road. Legs felt thrashed.

Pushups- sets of 10, 12, 9, 9, 13

THURSDAY 1/10- AM- 11K South and North Wenty @ 5.22min/km with Anne M and John G. Felt pretty good.

PM- 16K of Kedumba with Actionman. Warm day. Big hills.

FRIDAY 2/10- RPM Class. Legs thrashed from the previous day.

Pushups- sets of 12, 13, 10, 10, 19

SATURDAY 3/10- 6K to the golf course in rain, mist, cold, wind.

SUNDAY 4/10- 11K on Merimbula Beach. Loving it.

Pushups- Progress Test- 23.

September 21-27

First week of existence as a man of leisure....

MONDAY 21/9- AM 11K run around South and North Wenty with Anne M.

PM- 5K run around local streets

PLUS embarked on the 100 Pushups Program. Did the following sets- 6, 6, 4, 4, 10

TUESDAY 22/9- 6K run barefoot on grass

WEDNESDAY 23/9- RPM Class

THURSDAY 24/9- 17K on Kedumba with Actionman (two reps from the top to the sign)- a touch under 900m climb and descent.

Pushups- sets of 6, 8, 6, 6, 9

FRIDAY 25/9- 11K run around South and North Wenty with Anne and John.

SATURDAY 26/9- AM- RPM Class

PM- 6.5K run past the lake

Pushups- sets of 8, 10, 7, 7, 11

SUNDAY 27/9- No training

September 7-14.

MONDAY 7/9- RPM Class.

TUESDAY 8/9- Hill reps on Falls Rd. 2.5K warmup, 5 x 230m reps in 57, 59, 53, 53, 55 seconds. 1K warmdown.

THURSDAY 10/9- 2 Reps of Furber Steps with Actionman. Cooks Bridge- Furber Steps- Kiosk- Cliff Drive- Landslide Lookout x 2. 11K total, reps in 23.53 and 24.54.

FRIDAY 11/9- 4.25K run and RPM Class. Ran round the old Catalina Park racetrack, then straight onto the bike. Felt yesterday's stairs every minute of the session. Legs are now thoroughly trashed.