My Goals – 2009

My goals for 2009 are listed below.

General Health and Fitness Goals

To continue to exercise regularly;
- exercise on average at least 5.5 hours per week
- maintain the intensity of exercise and burn an average of > 3,400 calories per week
On track so far, as the graph below shows (as at 29th October 2009), there have been some weeks above and some below, but the average is 5.96 hours and 3983 calories.

To continue to eat a sensible and balanced diet, and;
- maintain my weight at around the 75kg mark
- maintain my body-fat percentage within the 15-20% range.
Both have stayed within limit all year so far!

To implement and maintain a regular strength training routine;
- to perform a routine of upper body, lower body and core strength exercises, on average at least three half-hour sessions per week.
Keeping up the consistency of home workouts through October, so happy here!

To listen to my body, be sensible, and stay injury free.
Knee niggles have slowed me a bit, but happy that I have a proper diagnosis and action plan for long term healing. Fingers crossed!

To try a pilates class.
Having given up my gym membership I think I will miss this one this year. Maybe 2010!

Running Goals

To better any 2 of my race PBs. Hopefully one shorter (10km or less) and one longer (half or full marathon) distance.
Run Melbourne (28th June) – new 5km PB of 0:23:15

Cycling Goals

To complete at least four 30@30 (30+km at 30 km/hr or more) rides.
21st January – 30.14 km in 58:42, 30.81 km/hr – HR 162 max, 145 avg.
3rd February – 30.03 km in 59:44, 30.16 km/hr – HR 173 max, 153 avg.
18th September – 31.26 km in 1:01:51, 30.30 km/hr – HR 156 max, 141 avg.

To participate in three organised, group bike events.
Amy’s Ride – 4th January.
Great Ocean Road Otway Classic – 28th March.