2012 - My Fitness Record

"Only those who will risk going too far can possibly find out how far one can go..."

At the Australian University Games in Adelaide 2012

I have competed in athletics since i was 7 years old (around 14 years now!) starting at little athletics in Bunbury, and i love it. The years have taken me all over WA for State country championships, to Perth for State Championships and even to Kuala Lumpur in 2005 for the International Friendly games against Singapore, Malaysia and Western Australia. My ultimate goal has been to run in an Australian competition, i don't care if i come last that is just what i want to experience and i wonder if i will get the chance. I have learnt so much through my time with athletics, made wonderful friends and grown in myself both physically and mentally. I have had a number of coaches but have acquired the determination to train myself when the circumstances come about, i am determined to reach my goals, i love running and i love athletics.

At the start of 2012 i have been battling plantar fasciitis in my foot which has led to an almost complete tear in the fascia meaning i cannot run for a good 4 months while it heals. So in November 2012 i decided to use this opportunity to undertake another smaller dream of mine and have turned to body building to build my strongest and fittest body yet! Not only will i become stronger and fitter than i have ever before, but i will be more ready than ever to run again and have more power in my little body than i new possible. 

My progress as from January 2012

January	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
16th – 22nd Jan	40 min walk	5.5km run + walk 7.7km (45 min) total	5km run + 2km walk Pm: slow 40 min bike ride (13km)	5km run + 2km walk	3km run 8x Marlston Stair runs + 15 sit ups each, 3km run home	Rest	2.5km run, 1x full and 6x half Kokoda Stairs, 2.5km run
23rd – 29th Jan	25min walk and 20min run Matilda Bay	Gym: 25min bike L3, 10min run (2km), strength	Gym: 45min bike - L2 1min and L5 30sec for half hour, 5min rower L4, strength/stretch	(Aus Day) 4km run and Kokoda Stairs 1x full and 7x halves	40 min walk Matilda Bay	4km run and Kokoda Stairs 1x full and 7x halves	Body Pump class UWA and Body Balance class

February	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
30th Jan – 5th Feb	RPM bike class UWA 50min	40 minutes walk	5km run, Kokoda Stairs 1x full and 5x halves + 45min Body Pump class	RPM class and 5km running tredmil	50 min walk	4km run and 10x Marlston Stairs (alternate  top with to the grass +  sit ups)	7km flat run (40 min) - Home
6th Feb – 12th Feb	25min Bike (13km) + Body Pump	Rest	Gym: 35 min Bike intervals L2/L5-6 + 4km tredmil (20min)	5km run and Kokoda Stairs 1x full and 7x halves	RPM class Chest & shoulders weights (Appraisal)	Maltilda Bay run 5km + 10 hills runs	50 minute walk
13th Feb – 19th Feb	Rest	Rest	7.5km run up Thomas road	RPM class	5km run and Kokoda Stairs1x full, 6x halves.	RPM class and Chest & Shoulder weights	7.5km tredmil run and Back weights
20th Feb – 26th Feb	50 minute walk	RPM class and Arm weights	5km run and Kokoda Stairs 1x full and 6x halves	Rest	Kings Park 6km run and 10x DNA tower	RPM class and Chest & Shoulder weights	10km tredmil run (45 min) and Back weights
27th Feb – 4th March	35 min on Bike intervals (20min L2/L6) and Arm weights	Rest - 22nd Birthday!	6km Kings park run and 7x half Kokoda Stairs	RPM class	Rest	6km Kings Park run and 8x Kokoda Stairs (20 steps more each!)	Body Pump class and 15 min on Bike

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5th – 11th March	McGilivray Oval – warm up, 200m 33.5sec, 400m 1.15min, 300m 53sec, 2x150m 24sec, 200m 32.5sec, cool down	Netball	7km Matilda Bay run and stretching	Rest	Body Pump class and 20 min bike	RPM class and Chest & Shoulder weights	6km run and Back weights
12th – 18th March	40 minute bike intervals (L3/L6) and core strength	7.5-8km run Thomas road and Netball	Rest	RPM class	Body Pump	6km run and 8x Kokoda Stairs	30 min Bike + 15 min Run + Chest Weights
19th – 25th March	7.5km Matilda Bay run and stretching	30 min Bike (L2/L5 intervals) and Netball	McGilivray Oval – warm up, 1500m 5.25min, 200m 36sec, 3x150m 24.5sec, cool down	RPM class	Body Pump class and 10 min bike	6km Kings Park run and 12x DNA tower stair runs	Body Pump class and 20 min Bike
26th March – 1st April	40min Bike (20min L2/L5) + 5km tredmil run (23minutes)	Thomas Road 7.5km run	Body Pump and 20 min on Bike	Rest	35min Bike (L3/L5)and 20min/4.5km  run	8km run and 3x Jacobs ladder	Body Pump class + 20 min bike

April	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday		Sunday
2nd-8th April	??	7km run + netball	??	Easter – rest	Easter – rest	40min walk		6km run + 10 x Marlston stair runs + 40 min walk
9th – 15th April	40min Walk along beach	9km Tredmil run + netball	Body Pump class	??	30min Bike + 20min 4.5km run	40min walk		Body Pump class and 7.5km run (35min)
16th – 22nd April	Bike 40min with 25min L3/L5 intervals	7.5kmMatilda bay run + Netball	??	??	6kmKings park  run + 7x Kokoda Stairs		Pump class + 30min on bike L2/L5-6	8km run to Bell Tower (40-45min)
23rd – 29th April	35min Bike L2/L5-6 + chest weights	7.5kmtredmil run + back weights	7km Kings park run and 8x Kokoda Stairs	35 min Bike L2/L5-6 +arms weights	45 minute walk	6km kings park run and 8x Kokoda stairs + Body Pump class		10km Kings Park run (50 minutes)
30th April – 6th May	Bike intervals 35min L3/L6 + Body Pump	8.5km run (40 minutes) and Netball	Body Balance class :)	25minutes Bike and Chest weights	25 min Bike and Back weights + 10km run Kings Park (50min)	30min Bike intervals L3/L5 + Body Pump class		6km Kings Park run, 5x 1.20min hill runs, 3x DNA tower

May	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
7th - 13th May	30min Bike L3/L5 + Chest weights	Am: 30min Bike L3/L6 + Back weights Pm: 6km run + Netball	Boxing Circuit (1hour) in Freo + 15min on Bike	40min Bike L3/L6 + Arm weights	TRACK!! :) 9x200m with 2min breaks (32-35sec each) + 1x300m 46sec	Rest - 40min walk	8.5km run in Bunbury (approx 40min)
14th -  20thMay	40min Bike L3/L6 + chest weights  Body Pump class	9km run (45min) + 15min Bike and Netball	Boxing Circuit (1 hour) + 20min Bike	15min Bike + Back weights	Track :) 2 laps fast 100m + 50m jog back, 5min rest then 1 lap repeat (=23x100m at 17-18sec)	Body Pump class and 20min Bike	10km Kings park run (approx. 50min) + 20x quick stairs
21st – 27th May	Rest	40min Bike intervals L3/L5-6 + Netball	Boxing Circuit (1 hour)	Rest	Track :) 300, 200, 100, 200, 300 5-10 min break then repeat + 500m	Rest	HBF 14km Fun Run - 62.48min :)
28th May – 3rd June	1 hour Walk and stretch (Sore!!)	30min Bike L3/4 + Chest weights + Netball	Rest	40min Bike L3/L6 + Back weights	Track :) Hurdles training! drills then 3x300m (56, 54, 53 sec)	Slow Bike L2 + strength	Body Pump class + 20 min Bike

June	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
4th  - 10thJune	(No running weeks) RPM class + strength work + 20min Yoga	RPM class + strength work	Body Pump class + 15min Bike L2	SPIN class + Chest weights	Rest	40min Bike L3-L5/6 + Back weights	40 min Cross trainer (Home)
11th – 17th June  (Home week)	Body Pump class + 35min Bike intervals	Walk + 30min Cross Trainer	Hour walk	50min walk (Am) Swimming 2km incl. 16x25m sprints	40 minute Bike ride and 30min walk	Swimming 2.4km incl. 20x25m sprints	Body Pump Class + 20min Bike
18th – 24th June	35 min Bike intervals L2-L5/6 + Chest weights	Body Pump class + 25 min Bike	35 min Bike + strength work	30min Bike intervals L2-L5/6 + Back weights	Track - 300, 200, 100, 200, 300, 100.. sore foot  :(	Body Pump Class + 25 min Bike	Swimming Melville, Horizontal runs, VO2, squats and 1.5km
25th June – 1st July	35 min Bike intervals L3-L5/7 + Chest weights	25min Bike and Back weights	Rest	40min Bike L2-L4/5 + strength	Body Pump class + 15min Bike	Walking weekend home	Walking weekend  home

July	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2nd – 8th July	Body Pump Class + 20 min Bike	SPIN class + 45min walk	Body Pump Class + 20min Bike	40 min Bike L2/L4	Rest	15min Run + 9x20-25sec hill runs, walk back	Swimming session Melville
9th – 15th July	Body Pump class + 20min Bike	SPIN class	(AM) Body Pump class + 20min Bike  (PM) Run 15min + 11xDNA stair runs	40 min Bike (20km) L2/L4-5 + core	Rest	15min Run + 15x DNA stairs, 10min run back	Body Pump class + 25min Bike
16th – 22nd July	20min Bike (10km challenge) + 15min CT + 5min Rower	10min Bike + 25min CT + 5min Rower	35 min CT, Body Pump class + 10min Bike	15min Run, 12x DNA stairs, 10min run home	Rest	40min CT + Body Pump class	Track!! :) 10x100m + walk back within 1min, 10min break and 5x100m + back within 1min + drills
23rd – 29th July	15min Bike + 30min CT + 5min Rower	15min Run, 12x DNA stairs, 15min run home	Body Pump class + 15min Bike	20min Bike L2/L4 + 20min CT	40min CT + 5min Rower	30min Bike + Body Pump class	Track! :) 10x200m runs walk back, 5min halfway break
30th July – 5th August	Rest - 50min Walk and stretching	40min CT L7/L13-14 intervals + 5min Rower	Body Pump Class + 20min Bike	Rest	40min CT L7/L13-14 intervals + 6min Rower	Body Pump Class + 20min Bike	Track! :) 250m, 200m, 150m walk back recovery, 3 sets with 5min break

August	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6th – 12th August	48 days (7 weeks) until Uni games!! 35min CT, 7min Rower, 10min Bike	RPM class + CX 30 (core work)	Body Pump class + 20min CT	35min CT + 15min Bike	40min CT L6/L12 + 7min Rower + 10min Bike	Rest - Denmark 45min walk	Rest - Denmark
13th – 19th August	Rest - (42 days) Denmark 1 hour Mt Hallowell walk	Rest - Denmark 40min walk	Swimming 2.5km (incl. 1km of 25m fast/25m slow free)	10min Run, 11x Marlston Stairs, 15min run	Swimming 2.2km (incl. 1km of 25m fast/25m slow free)	Runners club 4x200m 34sec, 4x150m 24.5sec, 2x100m 15.5sec	Rest
20th – 26th    August	(35 days) 35min CT (L6/12) + Body Pump class	8min Rower + RPM class	30min CT (L7/11) + 5min Rower + 10min Bike	20min Bike (L2/4) + 20min CT (L6/10) + 5min Rower	Track 3x300m at 53sec - sore foot and had to stop :(	15min Bike + Body Pump class	Swimming 2.2km (incl. 1km of 50m fast/50m slow free + 500m of 50m Breast, 25m free fast and 25 slow then 6x45sec egg beaters)
27th Aug – 2nd Sept	(28 days) 10min Rower, 12x40kg + 12x50kg x3 legs + 35min Bike (L2-L5/6)	10min Rower + RPM class + core	Body Pump class + 3x12 50kg leg weights + 15min Bike	40min Bike L2-L6 intervals + 5min Rower	Rest (unwell)	Rest	Body Pump Class + 3x12 50kg leg weights + 20min Bike L3-L6

September	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3rd - 9th September	(21 days) 20min Rower + 25min Bike L3-5 + core	10min Rower + RPM class	Body Pump Class + 3x12 50kg leg weights + 15min Bike L2-L5	10min Rower + 35min Bike L2-6 + core	Rest	Swimming 2.5km (incl. 1km of 25m fast/25m slow free + 500m of 50m Breast/back,  then 4x45sec egg beaters)	30min CT + 5 min Rower
10th - 16th September	(14 days) Body Pump class + 20min Bike	10min Rower + RPM class	Body Pump class + 3x12 50kg leg weights + 25min Bike	10min Rower + RPM class	Rest - 50 min walk	50min Bike (L2-L4)	Body Pump Class + 15min Bike
17th - 23rd September		(Mon. Rest) 40min Bike (l2-L4/5) + 5min Rower	Body Pump class + 3x12 50kg leg weights + 20min Bike	40min Bike (l2-L4/5) + 5min Rower	Rest		Body Pump class + 20 min Bike (Sat) 40 min walk (sun)
24th - 30th September	UNI GAMES!!	1500m 5.08min	800m 2.32.11min	Relays 100m and 200m (medley) Bronze :)	Rest	45min walk	Body Pump class + 5min CT + 10min Bike

October	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st – 7th October	5km kings park run and 6x Kokoda stairs (back into it!!) :)	10min Rower + RPM class	Rest	35min CT + CX30 class	5km kings park run and 7x Kokoda stairs	Body Pump class + 30min CT	5km kings park run and 7x Kokoda stairs
8th – 14th October	40min CT + CX30 class	10min Rower + RPM class	Netball (with Lex :))	30min CT + CX30 class	25min CT + 20min Bike	5km kings park run + 8x Kokoda stairs	Body Pump class + 20min CT
15th – 21st October	4km Matilda Bay run + 10x 70m hill (hurt foot)	RPM class + CX30 class	Body Pump class + 20min CT  (Physio)	30min CT + CX30 class	15min Rower + RPM class	Rest (walk)	5km kings park run + 8x Kokoda stairs
22nd – 28th October	Body Pump class + 20min CT	RPM class + CX30 class	40min CT + Stretching	35min CT + CX30 class	OSCE!! Rest	35min CT + CX30 class	4km kings park run + 10x DNA Tower
29th Oct – 4th Nov	Body Pump class	RPM class + CX30 class	40min CT + Stretching	Rest - 40 min walk	40min CT + 5 min Rower	Body Pump class + 35min CT	40min Bike + 5min Rower

November	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5th – 11th Nov	Body Pump class + 25min Bike + 20min CT	40min Bike + Core	Body Pump class + 30min CT	Rest - Salsa night!	45min CT + Core	25min Bike + Body Pump class + CX30 class	45min Bike + Core
12th – 18th Nov	Swimming 2.0km (incl. 1km of 25m fast/25m slow free)	Rest - 30 min walk Busselton	Body Pump class + 25min Bike + CX30 class	Swimming 2.2km (incl. 1km of 25m fast/25m slow free, 6x 45sec egg beaters)	35min Bike + CX30 class	Body Pump class + CX30 class + 40min Bike ride outside	Swimming 2.5km (incl. fast 200, 100, 50 and 500m on/off breast/free fast)
19th – 25th Nov	Rest - 40 min walk Geraldton	Swimming 2.5km (incl. fast 200, 100, 50 and 500m on/off breast/free fast)	Swimming 2.0km (incl. 1km of 25m fast/25m slow breast/free, 7x 45sec egg beaters, 5min water run)	Rest - 30 min walk Geraldton	Body Pump class + CX30 class	35min Bike + CX30 class	Rest - 30 min walk Perth
26th Nov – 2nd Dec	35min Bike + CX30 class  (Then PM) Body Pump class + Body Balance	45min Bike + core	35min Bike + CX30 class	Body Pump class + 25min Bike (Then PM)  30min Bike +  Body Balance	30min Bike + CX30 class	Rest - 30 min walk	45min Bike + core

December	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3rd – 9thDecember	35min Bike +  CX30 class  (Then PM) Body Pump class	Swimming 2.2km (incl. 1km on/off breast/free)	30min Bike +  CX30 class	Body Pump class + 25min Bike	30min Bike + CX30 class	Rest - 40 min walk	45min Bike + core
10th – 16th December	35min Bike + CX30 class (Then PM) Body Pump class	Swimming 2.2km (incl. 1km on/off breast/free)	30min Bike +  CX30 class	Body Pump class + 25min Bike	25min Bike + CX30 class	Rest - 40 min walk	45min Bike + core
17th – 23rd December	20min Bike + CX30 class  (Then PM) 20min Bike + Body Pump class	Appraisal full body workout	Full body weights + 20min Bike	Full body weights + 20min Bike	Full body weights + 20min Bike	Body Pump class + 20 min Bike	Swimming 2.2km (incl. 1km on/off breast/free fast)
24th – 30th December	Full body weights + 20min Bike +  CX30	Rest - 40 min walk Christmas!	Rest - 45 min walk	Body Pump class + 25min Bike	Full body weights + 20min Bike +  CX30	40min Bike ride	Full body weights + 30min Bike

For the Bucket List:

1. Compete in an Australian/National running competition 
2. Complete a half ironman event (Busselton)
3. Complete a full ironman event (Busselton)
4. Go to Paris or Germany in the winter/snow
5. Learn to Ski
6. Learn the violin or the Cello
7. Write a novel or a cookbook 
8. Learn another language fluently and sign language 
9. One day own a gym and health cafe!
10. Have my own family