2011 Goals

12WBT
4 Weeks (Pre-Season) Goals (15 August - 11 September 2011)
  • Lose 4kg Done!!! 05/09/2011
  • Run 5km non-stop comfortably Done!!! 27/08/2011
  • Do 15 toe push-ups non-stop Done!!! 29/08/2011
  • Try something new - yoga or pilates Done!!! 24/08/2011
  • Try something new - attend one spin class Done!!! 20/08/2011

How will I get there?
Follow meal plans and stick to daily calorie limit  
Run 5km every run, reducing the amount of walking every run (measurable by duration of run) 
Do 1 minute of pushups every morning and every evening  
Go to spin class with the girls  
Go to yoga/pilates with the girls (or use a DVD)


8 Weeks (4 weeks of 12WBT) Goals (12 September - 9 October 2011) 
  • Lose 3kg (Total 7kg) Almost! Lost 2.9kg!
  • Fit into my size 10 jeans Done!!! 20/09/2011
  • Run 8km non-stop Unable due to 3km running restriction
  • Run 2.4km in 14 minutes
  • Do 20 toe push-ups non-stop Done!!! 03/10/2011
  • 5-minute wall-sit Done!!! 03/10/2011
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by ~1km per 1-2 weeks
Interval training 
Continue doing 1 minute of pushups every am and pm

Week 4 Mini-Milestone: BodyCombat + BodyPump + 4km Run + 20km Ride + 2000m Row  Done!!! 08/10/11

12 Weeks (8 weeks of 12WBT) Goals (10 October - 6 November 2011) 
  • Goal weight 67kg  Aim: <20% body fat 
  • Run 8km non-stop (carried over from last 4 weeks) Done!!! 06/11/2011
  • Run 10km non-stop Done!!! 06/11/2011
  • Run 3km trail run
  • Do 25 toe push-ups non-stop Done!!! 06/11/2011
  • Swim 1km Done!!!
  • 50 burpees non-stop
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by 2.5km per month
Go to Blue Mountains for a trail run for SSS
Continue doing 1 minute of pushups every am and pm
Swim at least once per fortnight
Enter fun run (10km) Done!

Reward for reaching goal weight: Shopping spree for new clothes! 

Week 8 Mini-Milestone: Run4Fun 10km Fun Run; 50 Burpees non-stop

 
16 Weeks (12 weeks of 12WBT) Goals (7 November - 4 December 2011)
  • Maintain <20% body fat
  • Run 12km non-stop 
  • Run 1km time-trial in under 5-minutes Done!!! 03/09/2011
  • Run 2.4km in under 12-minutes Done!!! 17/11/2011
  • Run 5km trail run 
  • Do 30 push-ups (full) non-stop
  • 10-minute wall-sit  Done!!! 17/11/2011
  • Sprint up 950m road with graded hill 
How will I get there? 
Continue following meal plans/calorie limit
Increase duration of runs by 1km every fortnight
Interval training
Go to Blue Mountains for a trail run for SSS
Continue doing 1 minute of pushups every am and pm 

Reward for running 12km non-stop: New trail shoes!

Week 12 Mini-Milestone: The 99!