Charlie's Bird

living the dream with Charlie and Thandi and chirping all the way back to the nest.

Fitness files vers 2.1

A new start for the new year, featuring Gusto, the personal trainer. Sessions with him include a 20 min run on the treadmill, some light toning/weight exercises, abdominal attention and extra cardio

2015/12/31      10km run

2015/12/30      7km run

2015/12/27      10km run

2015/12/26       7km run

2015/12/17       7km run

2015/12/13       12.5km run

2015/12/12       5km parkrun

2015/12/11       10km run

2015/12/09     10km run

2015/12/06      7km run

2015/12/02      10km run

2015/11/28      hour walk in Newlands Forest

2015/11/23       10km run

2015/11/07        14km run (FDT)

2015/11/06      26km run (FDT)

2015/11/05      28km run (FDT)

2015/11/04       8km run (FDT)

2015/11/01      5km run

2015/10/28    8km run

2015/10/26    10km run

2015/10/23am    10km run

pm     5km nite series

2015/10/18    10km run

2015/10/17     20km run

2015/10/16    7.5km run

2015/10/14     10km run

2015/10/10     5km walk

2015/10/09     10km run

2015/10/07      10km run, gym session

2015/10/05    10km run

2015/10/03 am    14km road run

pm    11km trail

2015/09/30   7km run

2015/09/25    10km run

2015/09/24    7km run

2015/09/22    5km run

2015/09/18     5km nite series run

2015/09/11    5km run, 2km hobble

2015/0/09     10km run, session with Gusto

2015/09/06    18km trail run (135min)

2015/09/04   10km run

2015/09/03    6km run

2015/09/02   10km run, session with Gusto

2015/08/30   9km run

2015/08/28   7.5km trail run

2015/08/27    session with Gusto

2015/08/26   10km run, session with Gusto

2015/08/24   10 km run

2015/08/24   10km run

2015/08/19    3km run, session with Gusto

2015/08/16    7km run

2015/08/14   10km run, session with Gusto

2015/08/12   10km run, session with Gusto

2015/08/10  9km run

2015/08/07   6.5km trail run (2nd lady!)

2015/08/05   10km run

2015/08/03   5km run

2015/08/02   7km run

2015/07/28   10km run

2015/07/24   10km run

2015/07/12   15km trail run (137min)

2015/07/11    21km Knysna half marathon (137min)

2015/07/08   10km run

2015/07/07    5km time trial (28:17)

2015/07/05    10km run

2015/07/03    10km run, session with Gusto

2015/07/01    10km run, session with Gusto

2015/06/30    5km time trial

2015/06/27   18km trail run (2:25)

2015/06/26   5km run, session with Gusto

2015/06/25   3km run, session with Gusto

2015/06/24    10km run

2015/06/20   7km run

2015/06/19   7km run

2015/06/17   speed work, session with Gusto

2015/06/16   9km run

2015/06/14   9km run (trail)

2015/06/13   7km run (trail)

2015/06/12   session with Gusto

2015/06/10   10km run, session with Gusto

2015/06/09  10km run

2015/06/08  10km run

2015/06/06  7km run

2015/06/05   session with Gusto

2015/06/03   10km run, session with Gusto

2015/05/31    5km run

2015/05/30    8km run

2015/05/27   10km run

2015/05/26   10km run

2015/05/20   12km run, session with Gusto

2015/05/19    10km run

2015/05/17     1okm run

2015/05/13      3.5km run, session with Gusto

2015/05/11      10km run

2015/05/09     6km disaster!

2015/05/06    session with Gusto

2015/05/05    10km run

2015/04/22     3km run

2015/04/18      25km cycle

2015/04/17      35km cycle

2015/04/16      25km cycle

2015/04/12      42.2km Paris marathon (4:45)

2015/04/10     3km run

2015/04/09    4.5km run

2015/04/06    7km run with Charlie!

2015/04/01     10km run, session with Gusto

2015/03/30    10km run

2015/03/29    10km run

2015/03/28    10km race (59min, 9 minute improvement on 2014 race)

2015/03/27     10km run, session with Gusto

2015/03/25    10km run, session with Gusto

2015/03/22     24km run, LSD

2015/03/21      12km trail run

2015/03/18      10km run

2015/03/09     5km run/walk/hobble

2015/03/07     10km run, session with Gusto

2015/03/04      10km run, session with Gusto

2015/03/03      10km run, hills!

2015/03/02       10km run

2015/02/28       21.1km half marathon (125min)

2015/02/25        10km run, session with Gusto

2015/02/24       10km run (speedy)

2015/02/21       21.1km half marathon (127min)

2015/02/18       10km run, session with Gusto, incl 2.5km speed work

2015/02/17       10km run (hills)

2015/02/15       18km run

2015/02/13       1okm run

2015/02/12       10km run, session with Gusto to come

2015/02/11       10km run, session with Gusto

2015/02/08     15km run

2015/02/07     15km race.

2015/02/06      10km run; session with Gusto

2015/02/04      10km run (more hills); session with Gusto

2015/02/03      8.5km run (hills!)

2015/02/02      10km run

2015/02/01       8km run (JHB)

2015/01/31        6km run (JHB)

2015/01/30       5km run (JHB)

2015/01/28      10km run, session with Gusto

2015/01/27        5km run with Charlie!

2015/01/26      10km run

2015/01/24      10km race (1:02)

2015/01/23      9km run

2015/01/21     10km run

2015/01/20     5km run

2015/01/19      8.5km run

2015/01/18    8km run

2015/01/17     7.5km run

2015/01/07    3km sprint, session with Gusto

2015/01/05    7.5km run

2015/01/04   10km run

2015/01/03    8km run

2015/01/02    9km run

2014/12/31    10km run

2014/12/28    9km run

2014/12/24    5.5km run with TAFKAD

2014/12/22     5km run with TAFKAD

2014/12/18    5.5km run

2014/12/17     5.5km run

2014/12/13    22km trail run, (3h52)

2014/12/10    9km run, session with Gusto

2014/12/06    10km run

2014/12/05    1km sprint, session with Gusto

2014/12/04    5.5km run, session with Gusto

2014/12/03     7km run, session with Gusto

2014/11/30     10km run

2014/11/21      7.5km run

2014/11/19      7.5km run, session with Gusto

2014/11/18      5km time trail, session with Gusto

2014/11/13      5.5km run

2014/11/09     10km run (57min)

2014/11/07     session with Gusto, 2.5km night trail

2014/11/05     10km run

2014/11/04     5km run

2015/11/01     5km Colour my Run

2014/10/25     20km run

2014/10/24     15km cycle

2014/10/23    9.5km hike

2014/10/22     6km run

2014/10/20     2km run, session with Gusto

2014/10/19      7km run

2014/10/15     7.5km run, session with Gusto

2014/10/14     2km walk jog with Thandi

2014/10/12     10km run

2014/10/11      7km run

2014/10/10     6.5km run, session with Gusto

2014/10/05    14km run

2014/10/04    5km Parkrun (+4km going back to find Thandi and finishing with her again)

2014/10/01     6.5km run, session with Gusto

2014/09/27     10km run (59min!)

2014/09/25     5km run

2014/09/22      3km run

2014/09/20     22km CT peace trail (190min)

2014/09/19      3km run

2014/09/17      7km run, session with Gusto

2014/09/16      4km run

2014/09/15     7,5km run

2014/09/14      9km run

2014/09/12      5.5km night trail run

2014/09/11      3km run, session with Gusto

2014/09/10     6km run, session with Gusto

2014/09/07      15km trail run

2014/09/06      5km parkrun

2014/09/05       3km run, session with Gusto

2014/09/04      6km run

2014/09/03     6.5km run, session with Gusto

2014/09/02     9km run (hills!)

2014/08/31     18km trail run

2013/08/30     8km run

2014/08/27     8km run

2014/08/25     8km run

2014/08/24     7.5km run, 3km walk

2014/08/23      6.5km run

2014/08/20     15km run

2014/08/18     4.5km run with Charlie

2014/08/17     8km run

2014/08/15     9km run + 5.2km night series trail run with Charlie (phew!)

2014/08/14    session with Gusto

2014/08/13     10km run, session with Gusto

2014/08/11      10km run

2014/08/09     15km trail run (100min)

2014/08/06     8.5km run, session with Gusto

2014/08/03    22km trail run (190min)

2014/08/02    5km parkrun

2014/07/31     7km run, session with Gusto

2014/07/29     5km time trial (28min)

2014/07/27     8.5km run

2014/07/25      5.4km trail run

2014/07/23      3.5km run, session with Gusto

2014/07/12      21.1km Knysna Half marathon (130 min)

2014/07/11       3.5km run

2014/07/09      5km run, session with Gusto

2014/07/08      5km time trial

2014/07/07      8km run

2014/07/05       10km run

2014/07/04       4km run

2014/07/03       7km run

2014/07/02      7km run, session with Gusto

2014/06/29      18,2km run

2014/06/28      5km run

2014/06/27       4km run, session with Gusto

2014/06/26       10km run

2014/06/25      2km run, session with Gusto

2014/06/24      5km run

2014/06/22      7.5km run, 4km walk

2014/06/21       12.5km run

2014/06/20      10km run

2014/06/18      8,5km run, session with Gusto

2014/06/16      5km run

2014/06/14      10 km run

2014/06/11      11,5km run, session with Gusto

2014/06/05     5km run, session with Gusto

2014/06/04     8km run, session with Gusto

2014/06/02     10km run

2014/05/31      5km run

2014/05/30      5km run, session with Gusto

2014/05/28      8,5km run, session with Gusto

2014/05/25      8.5km run

2014/05/19      5km run, 1km walk

2014/05/18      8.5km run

2014/05/17       5km run

2014/05/11       8.5km run

2014/05/07      10km run

2014/05/03      15 km run (98min)

2014/05/01       2km run, session with Gusto

2014/04/28      10km run with TAFKAD

2014/04/27       10.5km run

2014/04/26      6.5km run

2014/04/25      2km run, session with Gusto

2014/04/23     8.5km run (fastest 5km split yet, sub 30 min!) Session with Gusto

2014/04/21      9.75km run

2014/04/19      9.75km run

2014/04/17       4.5km run (cumulative treadmill and road run), session with Gusto

2014/04/16      7.5km run, session with Gusto

2014/04/13      9.3km run

2014/04/11      3.5km run

2013/04/10     7.2km run

2013/04/05    10km race (68min)

2013/04/02    4km run, session with Gusto

2014/03/31      5km run

2014/03/29     7,5km run

2014/03/26     6km run

2014/03/24      5km run

2014/03/22      5km Parkrun

2014/03/21      6km hill run

2014/03/19      6km run, session with Gusto

2014/03/16      21.1km half marathon (171min)

2014/03/15       4.5km run

2014/03/14       2km run

2014/03/13        1km swim

2014/03/12       9km run, session with Gusto

2014/03/08      15km trail run (120 min)

2014/03/05      2 km run – abandoned due to gastro!

2014/03/02      12.5km run

2014/03/01        3km run

2014/02/28      6km run, session with Gusto

2014/02/27      8,5km run, session with Gusto

2014/02/26      8km run

2014/02/23       5.5km run (at altitude)

2014/02/22       4.5km run (at altitude)

2014/02/20      6.5km run, session with Gusto

2014/02/19       7km run, session with Gusto

2014/02/16       9km run

2014/02/14       7km run

2014/02/13       3km run, 1km swim

2014/02/12       5.5km run, session with Gusto

2014/02/08      5.5km run

2014/02/07      1.5km run, session with Gusto

2014/02/06      750m swim

2014/02/05      5.5km run, session with Gusto

2014/02/04      5.5km run

2014/01/28       5km run, session with Gsto

2014/01/27        5km run

2012/01/22       4.5km run

2102/01/20       6 km run

2014/01/19       3km run

2104/01/17       10km race (83min)

2014/01/11        5km run

2014/01/06       5km run

2014/01/04       4km run

2013/12/27        5 km death run/walk…

1, 2 miss a few…

2013/11/20         5km run

2013/11/19          5km run

2013/11/15          5km run

2013/10/24         9km hike and paddle

2013/10/23         5km beach run

2013/10/19         4.5km run

2013/10/16         4.5km run

2013/10/12         6km run

2013/10/9           5km run

2013/10/5           5km run

2012/10/02         5km run

2012/09/30         2,5 km run

2012/09/18        3km run, session with Gusto

2013/09/12        3km run, session with Gusto

2013/09/10        3km run

2013/09/09        3km run

2013/09/04        3km run

2013/09/02        3km run

2013/08/31        3km run

2013/04/19        5km run, session with Gusto

2013/04/10       2km run, session with Gusto

2013/04/07      beach walk

2013/04/06      Mountain biking 30min, beach and hilly walk

2013/04/05      Beach walk

2013/04/03      5km run, session with Gusto

2013/04/02      1.5 km run, 2.5km elliptical, session with Gusto

2013/03/28      500m swim

2013/03/27      3km run, session with Gusto

2013/03/26      3km run, session with Gusto

2013/03/20      3km run. Hip pain!

2013/03/18      3km run on the treadmill, 2.6km cycle

2013/01/26      3+km road run

2013/1/22        3+km run on the road

missed a few runs here…

2012/12/15      4km run with DrHF

2012/12/13     3km run, session with Gusto

2012/12/12     3+km run, session with Gusto

2012/12/11      3+km run, session with Gusto

2012/12/08    3km run

2012/12/07     20 minutes on the elliptical, session with Gusto

2012/12/06    20 minutes on the elliptical, session with Gusto

2012/12/05   3km run, session with Gusto

2012/12/02   5km run

2012/11/30    3km run, session with Gusto

2012/11/28   3km run, session with Gusto

2012/11/21    3km run

2012/10/27. 5km run

2012/10/24 3.5km run

2012/10/23. 3km run, session with Gusto

2012/10/20 3.5km run (treadmill)

2012/10/19 3km run, session with Gusto

2012/10/17 5km run (treadmill), session with Gusto

2012/10/16 3km run, session with Gusto

2012/10/13 4km run (treadmill)

2012/10/12 3km run, session with Gusto (and he is punishing me at the moment. All that bread, those pastries, I’m paying for them now…)

2012/10/10 3km run, session with Gusto

2012/10/08 3km run, abs.

Again, it’s been a while since I posted… a new start, again…

2012/09/19 3km treadmill run

2012/09/15 2.8km treadmill run

2012/09/13 2.7km treadmill run

2012/05/12 5km run

2012/05/05 15km race

2012/04/29 5.5km run

2012/04/25 5km run

2012/04/23 3km run

2012/04/09 5km run

2012/03/24 10km run

2012/03/21 treadmill run

2012/03/17 treadmill run

2012/03/15 session with Gusto

2012/03/14 session with Gusto

2012/03/12 session with Gusto

2012/03/11 5km run

2012/03/08 session with Gusto

2012/03/07 session with Gusto (5.5km run!)

2012/03/05 session with Gusto

2012/03/04 long walk with Thandi in the pram

2012/03/01 session with Gusto

2012/02/29 session with Gusto

2012/02/22 session with Gusto

2012/02/20 session with Gusto

2012/02/19 2km walk with Thandi and Charlie

2012/02/15 session with Gusto

2012/02/13 5km run

2012/02/12 great 5km run

2012/02/09 session with Gusto – great one!

2012/02/08 session with Gusto (after 2 missed appointments – good work out)

2012/02/05 5km road run

2012/02/02 session with Gusto

2012/02/01 session with Gusto, knee much better!

2012/01/30 session with Gusto – knee marginally better

2012/01/26 session with Gusto – my knee nearly reduced me to tears….

2012/01/25 session with Gusto – sore knee, so 30 min on the elliptical as opposed to the usual run

2012/01/23 session with Gusto

2012/01/21 4km run – HOT!

2012/01/19 session with Gusto – extra cardio, really sore joints

2012/01/18 session with Gusto

2012/01/17 session with Gusto

2012/01/12 session with Gusto (tired legs)

2012/01/11 session with Gusto

2012/01/09 session with Gusto

2012/01/07 2.6 km run on the treadmill

2012/01/05 2.5km run on the treadmill

2012/01/03 2km run on the road

2 Comments»

  MJ wrote @

Swim? Where? I would like to do this too… been doing some online lessons with total immersion you tube videos.

  charliesbird wrote @

At the gym – very conservative, but safer than the sea, and I can put my feet down every couple of laps!


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