I don't get it.
I just ran a 7km loop around a local portion of the Avon River. Admittedly, there was a larger proportion of 'power-walking' than I would be aiming for, but I still averaged 7.13km/hr
When I did the Round the Bays 8.4km run in Auckland I did it in 66mins.
So now I wonder why it took me months of training to prepare for Round the Bays...
Here's my run:
Monday, August 4, 2008
Tuesday morning, up with the lark
Okay, so I wasn't up with the lark today, but I got a generous 10.5 hours sleep.
I have been sleeping more lately, since all of this exer-ma-cise began. I'm used to being able to sleep 8, 7, or even 6 hours... but 6 hours sleep wouldn't really be very good at the moment.
Woke up to discover that I have lost even more weight. From what I can tell (since I only started measuring a few days ago), I seem to have lost 2kg so far this month. That's cheating a little by comparing min/max during the day weight-cycle, but my minimum is STILL down anyway. So I current weight 86.5kg... my goal is between 70kg and 75kg; probably happy with 75kg including goodly amounts of muscle.
Oh, and my jeans are getting baggy. Sharyn tells me in another -5kg I'll start seeing the difference on my body.
MapMyFitness tells me my average monthly morale is HIGH
=)
I have been sleeping more lately, since all of this exer-ma-cise began. I'm used to being able to sleep 8, 7, or even 6 hours... but 6 hours sleep wouldn't really be very good at the moment.
Woke up to discover that I have lost even more weight. From what I can tell (since I only started measuring a few days ago), I seem to have lost 2kg so far this month. That's cheating a little by comparing min/max during the day weight-cycle, but my minimum is STILL down anyway. So I current weight 86.5kg... my goal is between 70kg and 75kg; probably happy with 75kg including goodly amounts of muscle.
Oh, and my jeans are getting baggy. Sharyn tells me in another -5kg I'll start seeing the difference on my body.
MapMyFitness tells me my average monthly morale is HIGH
=)
Sunday, August 3, 2008
Slow and steady...
I walked around Hagley Park today, the ENTIRE park (north and south parts). It was a massive 5.5 km that I ended up walking (knowledge thanks to Map My Run).
The best part is, even though I took something like 2 or 2.5 hours to walk it (i.e. not fast) the total energy burned was the same as an entire can of baked beans: 1,661 kJ.
The best part is, even though I took something like 2 or 2.5 hours to walk it (i.e. not fast) the total energy burned was the same as an entire can of baked beans: 1,661 kJ.
Training Aid
My friend Sharyn put me on to a great website called Map My Run a while ago and I've been fossicking around the site today.
It looks really good: it uses google maps to enable a person to set (and save) their favourite walks, hikes and runs and provides the user with data such as distance, kilojoules burned, and so on. It's free to sign up and once you do that you get all the little perks.
Best part of it is that the website also does all sorts of other 'Map My...' ideas, the best one for me being Map My Fitness. This enables me to use a calender that shows me how my gym workouts, runs, and walks are going; it tracks my daily weight, my heartrate, the kilojoules that I have burned through exercise, and even my sleep quality and mental state.
It's pretty neat. Hopefully I can use this to get a good overview on how well my fitness regime is working for me.
It looks really good: it uses google maps to enable a person to set (and save) their favourite walks, hikes and runs and provides the user with data such as distance, kilojoules burned, and so on. It's free to sign up and once you do that you get all the little perks.
Best part of it is that the website also does all sorts of other 'Map My...' ideas, the best one for me being Map My Fitness. This enables me to use a calender that shows me how my gym workouts, runs, and walks are going; it tracks my daily weight, my heartrate, the kilojoules that I have burned through exercise, and even my sleep quality and mental state.
It's pretty neat. Hopefully I can use this to get a good overview on how well my fitness regime is working for me.
Saturday, August 2, 2008
We have contact
I went to a party and talked with a guy, Brad, who has been a policeman now for three years. He helped 'ground' the ideas that I have tried to glean from the Newcops.co.nz website and the Police.govt.nz website.
Still lookin' good, there's no stopping me just yet.
After talking to him, it looks like I will be wanting to move out from general duties and specialise as soon as I can manage (one man's pleasure...), but that depends on how well things go with regards to police-related studies while I'd be working general duties. Sounds good, though, there is a lot on offer career-wise.
...oh, and it appears that there may be a BIG wait to get selected to enter recruit training college depending on where I choose to be posted. Christchurch, with a wait, or Auckland? Still, I have a good road ahead of me yet.
Still lookin' good, there's no stopping me just yet.
After talking to him, it looks like I will be wanting to move out from general duties and specialise as soon as I can manage (one man's pleasure...), but that depends on how well things go with regards to police-related studies while I'd be working general duties. Sounds good, though, there is a lot on offer career-wise.
...oh, and it appears that there may be a BIG wait to get selected to enter recruit training college depending on where I choose to be posted. Christchurch, with a wait, or Auckland? Still, I have a good road ahead of me yet.
Thursday, July 31, 2008
Endgame - my goals
So what do I need to achieve to enter the NZ Police?
Well, you can read my post or get the long version here.
NZ Police Goals:
Physical appraisal test: (potential recruits need to pass)
1. Run 2.4km in 10min 15sec [that's basically 15 km/hr for 10 mins!]
2. Vertical jump of 48cm
3. Do 34 or more continuous, correctly executed press-ups
4. Have a combined, two-hand grip of 96kg or more
Swimming -
1. Swim 50m in 56sec
2. Tread water for 5min
3. Duck dive 3m to retrieve a rubber brick
Physical competency test: (Officers re-tested every 2 years)
12 tasks including...
1. 200m run
2. pushing a trailer
3. walking along a raised beam
4. crawling under hurdles
5. climbing through a window
6. and more...
Miscellaneous requirements:
1. Must have 6/12 eyesight correctable to 6/6 with glasses
2. Pass the job observation SCOPE test & demonstrate core competencies (integrity, professionalism, respect, commitment to maori & the treaty, performance accoutability, building partnerships, self improvement, judgement, leadership, strategic development)
3. First Aid certificate
4. Defensive Driving certificate
5. Type faster that 25wpm (uhh, is 60 wpm ok? :P)
I can do it!!
Well, you can read my post or get the long version here.
NZ Police Goals:
Physical appraisal test: (potential recruits need to pass)
1. Run 2.4km in 10min 15sec [that's basically 15 km/hr for 10 mins!]
2. Vertical jump of 48cm
3. Do 34 or more continuous, correctly executed press-ups
4. Have a combined, two-hand grip of 96kg or more
Swimming -
1. Swim 50m in 56sec
2. Tread water for 5min
3. Duck dive 3m to retrieve a rubber brick
Physical competency test: (Officers re-tested every 2 years)
12 tasks including...
1. 200m run
2. pushing a trailer
3. walking along a raised beam
4. crawling under hurdles
5. climbing through a window
6. and more...
Miscellaneous requirements:
1. Must have 6/12 eyesight correctable to 6/6 with glasses
2. Pass the job observation SCOPE test & demonstrate core competencies (integrity, professionalism, respect, commitment to maori & the treaty, performance accoutability, building partnerships, self improvement, judgement, leadership, strategic development)
3. First Aid certificate
4. Defensive Driving certificate
5. Type faster that 25wpm (uhh, is 60 wpm ok? :P)
I can do it!!
Week Two
'Week Two' is named in relation to when I seriously started hitting the gym and gained a Personal Trainer.
So last week I managed to go to the gym from 3 to 5 times. Three is the minimum number of times that I am allowing myself to attend the gym in one week and do cardio plus my routine on the weights. The other two times I did go to the gym on my 'off days' to do Aquafit, which is like aerobics in shoulder-deep water.
I really respect Aquafit because even though it looks like it is the exclusive province of fat housewives, you can really work up a burn in water. You push harder and it just pushes right on back. I have given myself just as sore muscles doing Aquafit as I have lifting weights at the gym.
This week I have done even better at gym attendance: weights Monday, Tuesday, & Thursday with Aquafit on wednesday. As it is only friday, I can say that I'll be going to do my weights routine again saturday morning. That is definitely the routine of a gym junkie. I don't expect myself to keep to the four-times routine (because eventually I'll need to watch out for overtraining), but I want to do cardio as close to daily as possible and still want to stick to the minimum of three sessions a week.
I've also been monitoring my food very carefully. On advice from my friend Bryan (was 'Chinese Dumpling' now 'Beefcake', as he humorously puts it), I have moved from three meals with snacks to five palm-sized meals a day. I'm also supplementing myself (which counts as one of the meals on a gym day) with a post-workout drink of Whey Protein Isolate plus added carbs and L-glutamine.
Glutamine supposedly provides me with the nitrogen for building decent muscles plus its main job is preventing my body from catabolically eating my muscles away as it undergoes weight loss. See, I want serious gym time to result in serious muscle gain, but its hard to do that when you're also trying to do serious cardio resulting in serious weight loss.
Still, I'll be consistent, stick at it, improve slowly and I'm sure I'll achieve all of my goals.
So last week I managed to go to the gym from 3 to 5 times. Three is the minimum number of times that I am allowing myself to attend the gym in one week and do cardio plus my routine on the weights. The other two times I did go to the gym on my 'off days' to do Aquafit, which is like aerobics in shoulder-deep water.
I really respect Aquafit because even though it looks like it is the exclusive province of fat housewives, you can really work up a burn in water. You push harder and it just pushes right on back. I have given myself just as sore muscles doing Aquafit as I have lifting weights at the gym.
This week I have done even better at gym attendance: weights Monday, Tuesday, & Thursday with Aquafit on wednesday. As it is only friday, I can say that I'll be going to do my weights routine again saturday morning. That is definitely the routine of a gym junkie. I don't expect myself to keep to the four-times routine (because eventually I'll need to watch out for overtraining), but I want to do cardio as close to daily as possible and still want to stick to the minimum of three sessions a week.
I've also been monitoring my food very carefully. On advice from my friend Bryan (was 'Chinese Dumpling' now 'Beefcake', as he humorously puts it), I have moved from three meals with snacks to five palm-sized meals a day. I'm also supplementing myself (which counts as one of the meals on a gym day) with a post-workout drink of Whey Protein Isolate plus added carbs and L-glutamine.
Glutamine supposedly provides me with the nitrogen for building decent muscles plus its main job is preventing my body from catabolically eating my muscles away as it undergoes weight loss. See, I want serious gym time to result in serious muscle gain, but its hard to do that when you're also trying to do serious cardio resulting in serious weight loss.
Still, I'll be consistent, stick at it, improve slowly and I'm sure I'll achieve all of my goals.
Status: 10-7
10-7, arrived at job.
That is a suitable metaphor for this blog, I think. Perhaps in the future it will be a literal truth.
Welcome to Iain 10-7, a blog about fitness, health, determination, and my quest to become a sworn Police Officer in the NZ Police.
I plan to include details about my training regime, what interests me or excites me about the Police, and just how things are going in general. I would absolutely love any and all encouragement that you wish to throw at me. I hope, in return, that you find yourself entertained and perhaps a little inspired by my trials.
That is a suitable metaphor for this blog, I think. Perhaps in the future it will be a literal truth.
Welcome to Iain 10-7, a blog about fitness, health, determination, and my quest to become a sworn Police Officer in the NZ Police.
I plan to include details about my training regime, what interests me or excites me about the Police, and just how things are going in general. I would absolutely love any and all encouragement that you wish to throw at me. I hope, in return, that you find yourself entertained and perhaps a little inspired by my trials.
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