My training progress
last week’s target: 71k
achieved: 65k
year total to date: 3,311k in 43 weeks
this week’s target: 79k
weight: 65kg▼
Last week I did two things I haven't done in years - started at a gym (Wednesday) doing a range of very gentle exercises, and went for a swim (Friday), only 800m first up. However, a combination of that and all the driving I have been doing and then the hills at O'Connor (see below) particularly the down-hills, has stirred up my lower back, so I will take it even easier (if that is possible!) for a while. But the gym and the swim I will continue to do each week until I adapt.
Barbara won at O'Connor!
Barbara in some very good company at the Speedy Geese dinner a week ago.
O’Connor Ridge 8k
3 Barbara Tucker W55 47:01 74.9% gold
9 Kathy Southgate W50 34:17 95.7
12 Richard Faulks M45 33:52 82.4 bronze
21 Colin Farlow M45 33:26 82.5
33 Ruth Baussmann W55 47:25 73.4
36 Maria O'Reilly W50 38:35 85.8
38 Charlie McCormack W40 39:25 74.8
42 Rod Lynch M45 33:34 82.7
45 Jeni Greenland W30 44:04 63.4
49 Mick Horan M45 38:10 73.1
50 Christopher Lang M55 45:40 65.6
62 Geoff Barker M60 45:15 69.6
66 Kathy Sims W55 43:56 78.3
70 Peter Hogan M60 45:30 68.5
81 Alan Duus M60 43:42 71.5
82 Margaret McSpadden W60 50:33 71.2
84 Geoff Sims M55 45:27 67.9
97 Rachelle Ellis-Brownlee W30 43:13 65.4
106 Peter McDonald M50 44:11 66.5
108 Amanda Walker W35 43:35 66.8
110 Michael Freer M75 53:14 74.5
113 Mick Charlton M55 51:30 57.6
114 Mark Tucker M50 51:01 56.5
115 Helen Larmour W45 45:30 69.0
116 Roger Pilkington M45 44:45 62.4
118 Caroline Campbell W65 55:14 72.1
O’Connor Ridge 4k
12 Cathy Montalto W55 21:25 76.1%
15 Katie Forestier W40 17:22 81.1
16 Ken White M50 16:58 82.6
18 Neil Boden M55 19:50 72.4
25 Gary Bowen M50 18:27 73.8
35 Geoff Moore M55 18:53 77.3
Look at Kathy Southgate's age percentage! And see how both Roger and Helen tried to slow down at the finish line to let the other go first!
O'Connor Elevation (this is the 4k course)
Sit up very straight!
Stretch 11 - Soleus
Sit on the floor with one leg straight and one leg bent. Grasp the bottom of your foot with both hands. Keeping your heel on the floor, raise the foot and bring it toward your body. If you can't reach your foot, use a rope.
last week’s target: 71k
achieved: 65k
year total to date: 3,311k in 43 weeks
this week’s target: 79k
weight: 65kg▼
Last week I did two things I haven't done in years - started at a gym (Wednesday) doing a range of very gentle exercises, and went for a swim (Friday), only 800m first up. However, a combination of that and all the driving I have been doing and then the hills at O'Connor (see below) particularly the down-hills, has stirred up my lower back, so I will take it even easier (if that is possible!) for a while. But the gym and the swim I will continue to do each week until I adapt.
Barbara won at O'Connor!
Barbara in some very good company at the Speedy Geese dinner a week ago.
O’Connor Ridge 8k
3 Barbara Tucker W55 47:01 74.9% gold
9 Kathy Southgate W50 34:17 95.7
12 Richard Faulks M45 33:52 82.4 bronze
21 Colin Farlow M45 33:26 82.5
33 Ruth Baussmann W55 47:25 73.4
36 Maria O'Reilly W50 38:35 85.8
38 Charlie McCormack W40 39:25 74.8
42 Rod Lynch M45 33:34 82.7
45 Jeni Greenland W30 44:04 63.4
49 Mick Horan M45 38:10 73.1
50 Christopher Lang M55 45:40 65.6
62 Geoff Barker M60 45:15 69.6
66 Kathy Sims W55 43:56 78.3
70 Peter Hogan M60 45:30 68.5
81 Alan Duus M60 43:42 71.5
82 Margaret McSpadden W60 50:33 71.2
84 Geoff Sims M55 45:27 67.9
97 Rachelle Ellis-Brownlee W30 43:13 65.4
106 Peter McDonald M50 44:11 66.5
108 Amanda Walker W35 43:35 66.8
110 Michael Freer M75 53:14 74.5
113 Mick Charlton M55 51:30 57.6
114 Mark Tucker M50 51:01 56.5
115 Helen Larmour W45 45:30 69.0
116 Roger Pilkington M45 44:45 62.4
118 Caroline Campbell W65 55:14 72.1
O’Connor Ridge 4k
12 Cathy Montalto W55 21:25 76.1%
15 Katie Forestier W40 17:22 81.1
16 Ken White M50 16:58 82.6
18 Neil Boden M55 19:50 72.4
25 Gary Bowen M50 18:27 73.8
35 Geoff Moore M55 18:53 77.3
Look at Kathy Southgate's age percentage! And see how both Roger and Helen tried to slow down at the finish line to let the other go first!
O'Connor Elevation (this is the 4k course)
Sit up very straight!
Stretch 11 - Soleus
Sit on the floor with one leg straight and one leg bent. Grasp the bottom of your foot with both hands. Keeping your heel on the floor, raise the foot and bring it toward your body. If you can't reach your foot, use a rope.
