I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Monday, 13 February 2012

Weigh in 70.0kg 11.6% fat

1km just rolling the arms over

30min core routine
1. Rolling plank x 20 each leg
2. Scissor kicks x 20 x 3
3. Bridge x 20
4. Metronome x 25 (the killer!)
5. Prone superman x 10, 10 sec hold, x 10
6. Sit up with twist x 20 (elbow to opposite knee)
7. "jane fonda" x 20 leg in front, in midline, behind (both sides)
8. Reverse sit ups x 20 - down slow up fast
9. Donkey kick x 10, 10 sec hold, x 10
10. Roll up x 20

There wasn't much time this evening so took it easy. The core routine is getting easier compared to a few months ago.
I'm not sure how much I trust the fat% on the scales. It seems to have a mind of its own. Maybe I need to wash my feet first? it works by passing a small electrical current so i'm sure dirty feet wouldn't help. Anyway i'd be happy to get down to single digits; 9.9% would strike a nice balance.
I now need to wait 2 days before going all out on the turbo - two weeks ago I thought doing this too close to the core session made it difficult.

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