10 week Winter Challenge (Week 5) - Testing!

The Fitnance Winter Challenge is going well with all participants logging some great workouts and progress so far.

A reminder that this week is the halfway point in the 10wk challenge. We will be performing the same fitness tests we did in week 1 to see how you are travelling on your way to your goals. Based on these results we can tweak your program if need be to help speed the progress towards your health and fitness goals.

See Fitnance staff any time this week to take you through the fitness tests to see how you're going!

10 week Winter Challenge update

A reminder that the 10 week Winter Challenge is underway at Fitnance.

We have over 20 people involved already, with some great participation rates and everyone progressing nicely towards meeting their goals.

We'll have another update early next week with some skinfold and weight updates for the most improved.

It's not too late to start! Email mitch@fitnance.com.au or talk to staff about how to get involved.

10 week Winter Challenge

The Fitnance 10 week Challenge starts this week!

This week:
All participants should have their fitness testing completed by the end of the week.
We use these results as markers for improvements throughout the 10 weeks.
These tests includes muscular endurance, cardiovascular capacity and some flexibility.
Skinfolds are also available for those willing!

Though not compulsory, the 10 weeks represents the countdown to the Bridge to Brisbane and Brisbane Stampede.

It's not too late to start! See Fitnance staff for details.

Fitnance Winter Challenge

The Fitnance 10 week challenge is starting the week of the 24th of June!

This date represents 10 weeks to the Bridge to Brisbane and Brisbane Stampede. Each event has a 5km and 10km event, so it suits the most adventurous or conservative fitness goals.
Fitnance will enter a team in the Bridge to Brisbane.

Even if you're not interested in either of the events above, we can still tailor a program to your goals and needs. Whether it be weight loss, muscle gain or just feeling better - we can help you reach your goals.

With a trainer guaranteed every session, weekly weigh-ins, skinfolds every 2 weeks (if desired) - we have all of the necessary tools to help you achieve your goals.

If you can't commit to the full 10 weeks, we can still help out with a shorter challenge to help you keen active through the winter months.

Phone 07 3391 0022 or email mitch@fitnance.com.au for more details.

Fitnance is Warm!

Thanks 2XU for our WARM jumpers! See us if you want one!

2XU Run Group. Time Trial: (8 Laps) 27/05/10

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Musgrave Park Course (4.58km)
Time Trial Results. 27/5/10

Name 2 Lap 4 Lap 6 Lap 8 Lap
Lou: 4.48 ; 9.35 ; 14.21 ; 18.58
Mark: 4.53 ; 10.01 ; 15.17 ; 20.16
Tiffany: 5.40 ; 11.24 ; 17.06 ; 22.42
Adri-Anne: 5.48 ; 11.40 ; 17.32 ; 23.17
Kristy: 5.56 ; 12.08 ; 18.23 ; 24.36
Sandra: 7.09 ; 14.24 ; 21.31 ; 27.17
Kathy: 7.10 ; 14.26 ; 21.32 ; 27.51

Course

1. Palm Tree
2. Garbage Bin on Palm
3. Pine Tree
4. Tree Opposite Greek Club
5. Big Tree
6. Telegraph Pole
7. Big Pine Tree across Road
8. Castle

Well done everyone. Some great running.

Korean World Series Triathlon. Well Done Felicity Abram

2010 Dextro Energy Triathlon - ITU World Championship Series Seoul : Elite Women : Results






Fliss had a great run but had some technical issues in the swim and bike.






1 Daniela Ryf SUI 02:00:59 00:19:53 01:06:05 00:33:23
2 Barbara Riveros Diaz CHI 02:01:02 00:20:02 01:05:58 00:33:24
3 Emma Moffatt AUS 02:01:04 00:19:46 01:06:15 00:33:26
4 Nicola Spirig SUI 02:01:05 00:20:48 01:05:12 00:33:28
5 Andrea Hewitt NZL 02:01:06 00:20:01 01:05:58 00:33:28
6 Emma Snowsill AUS 02:01:10 00:20:36 01:05:22 00:33:28

23 Keira Pride AUS 02:03:39 00:19:57 01:05:58 00:36:01

27 Felicity Abram AUS 02:05:28 00:20:55 01:09:10 00:33:26

34 Emma Jackson AUS 02:07:53 00:20:09 01:10:03 00:35:50

DNF Erin Densham AUS DNF 00:21:56 00:00:00 00:00:00

Southbank Triathlon Squad

Southbank Triathlon Squad Training Sessions (from July)
Club Sponsors: 2XU, Fusion Cycles, Somerville Sports and Aquatic Centre, and Fitnance.


Monday
5.30am Swim (Somerville House)
5.30am Cycle (Fusion Cycles)
6pm Swim (Somerville House)

Tuesday
5.30am Swim (Somerville House)
5.30am Cycle-River Loop 35kph (Fusion Cycles)
5.45am Run (2XU Shop)
6.00am Weights (Fitnance)
5.30pm Weights (Fitnance)

Wednesday
5.30am Swim (Somerville House)
5.30am Cycle-Fast 38kph (Fusion Cycles)
6pm Swim (Somerville House)
5.30pm Boxing (Fitnance)

Thursday
5.30am Cycle- Jindalee 25kph (Fusion Cycles)
5.45sm Run (2XU Shop)
5.30pm Core Conditioning (Fitnance)

Friday
5.30am Swim (Somerville House)
6am Weights (Fitnance)

Saturday
6am Cycle-Race or 70km. Confirm with shop (Fusion Cycles)
6am Strength and Conditioning (Fitnance)
9am Pitstop (2XU Shop)

Sunday
6.30am Cycle-River loop 25kph (Fusion Cycles)

Well done Peter Nowill - London Marathon

Well done Monkey on a good first marathon.


Name Nowill, Peter (AUS)
runner no. 18
cat 18-39
START TIME 09:45:00
5K 00:15:30
10K 00:31:22
15K 00:47:23
20K 01:03:51
HALF 01:07:23
25K 01:20:37
30K 01:39:12
35K 01:57:51
40K 02:18:20
place (total) 38
place (gender) 38
place (cat) 36
finish time 02:27:16

2XU Pit Stop open on Weekends.

Come and Try the 2XU Pit Stop. Drop into the 2XU Performance Centre from 9am-noon every Saturday for FREE nutrition and hydration pre, post or during your work out.


The 2XU Pit Stops will offer electrolyte drinks, sports gels and bars courtesy of PowerBar plus a free gear-minding service – allowing athletes to leave their possessions in the Performance Centre while they train up a storm.



“We want to create local fitness hubs for our 2XU Performance Centre communities - a place where people can come on their own, with friends or fellow club members at the start, finish or mid-way through their Saturday morning training,” said Hunt.


Come and join the 2XU running group on Tuesday and Thursday mornings leaving the Grey Street Shop at 5.45am.

Gerschler Fartek

Gerschler Fartlek





Fitnance trainee, Chloe Parker pictured









Woldemar Gerschler of Germany was a pioneer of interval training in the 1930’s. His methods were based on heart rate recovery.

Gerschler Fartlek involves hard running for 30 seconds, followed by a 90 second recovery. A full set repeats this cycle five times, but each interval’s recovery period is reduced by 15 seconds, i.e. 30/90, 30/75, 30/60, 30/45, 30/30. Depending on fitness levels, these sets can be repeated 2 – 5 times, with 2 – 3 minutes active recovery between sets.

Run the 30 seconds efforts at your 3000m race pace, with an active jog or “float” in the recovery periods. Pace should remain the same throughout the set, while the intensity should increase thanks to the shortening recoveries.

Minimum, 10 minute warm-up and warm-down jog

Patrick Nispel: 2XU Fitnance Run Group Leader

Patrick Nispel: 2XU Fitnance Run Group Leader.

Personal Best Times:
- 1500m 3.51
- 3000m 8.34
- 5000m 14.37
- 10km Road 31.50
- 3000m Steeplechase 8.59

2009
- Queensland Champion 5000m and Mountain Running
- 5th Australian Championships 3000m Steeplechase
- 4th International Sydney Track Classic 3000m Steeplechase
- 12th Briggs Classic Hobart 5000m
- 4th Bridge to Brisbane 10km

2008
- Winner of 3000m Steeplechase at Zatopek Meeting in Melbourne in personal best of 8.59
- Queensland Team Representative at Australian Cross Country Championships in Geelong
- 13th Australian Championships 3000m Steeplechase
- 3rd Bridge to Brisbane 5km

2007
- 12th Bridge to Brisbane 12km

Before:
- 2x University Cross Country World Championships Representative: 2004 Turin (ITA), 2006 Algier (ALG)
- 2x European Cross Country Championship Representative: 1998 Ferrara (ITA), 1999 Velenje (SLO)
- 2x qualified for World Military Cross Country Championships
- 5x Representative Swiss Team at international matches in Athletics (3000m, 5000m, Steeplechase)
- 1997 Junior Swiss Champion Cross Country
- 15 medals at Swiss Championships
- Gymnastic for 5 years


2XU Group Runs leave the 2XU Shop, Grey St, Southbank at 5.45am every Tuesday and Thursday morning. Everyone is welcome!

Fitnance Running Group

Mona Fartlek
2x90sec hard/easy
4x60sec hard/easy
4x30sec hard/easy
4x15sec hard/easy

5 tips for improving your run

5 tips for improving your run






• - include speed work in your weekly running program
• - include at least one long run once a week, and other moderately long recovery runs
• - work on core stability and strengthening your hips
• - include plenty of stretching every day
• - focus on running with good form.

The 2XU Fitnance Run Group leaves the Brisbane 2XU shop every Tuesday and Thursday morning at 6am.

Check out the Fitnance Website for other running related articles.
http://www.fitnance.com.au/index.php/articles/5-tips-for-improving-your-run/