EXTRA ... Other Sessions at the Beach

Saturday 11th June 2011 ... HERE Saturday 3rd September 2011 ... HERE
Saturday 25th August 2012 ... HERE Saturday 1st September 2012 ... HERE

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(Return to "Sharon - 2010" albumn)--------------------(Return to "Sharon's Health - Exercise - Fitness" albumn)

 

Saturday 10th July 2010

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At the Beach
click on the logo to go to the Official Web Site

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Meeting Point = southern End of Trinity Beach at 6.30am

Start off with a five minute shuttle run to warm up

Then, from the rest area on The Esplanade, everyone took off for the water
Run hard into the waves up to waist deep
Turn around, fight their way out, and back up the beach to the rest area
Once there, complete twenty push ups and twenty dips using the benches

Then back to the water ... and back to the rest area for eighteen of each exercise
Then back to the water ... and back to the rest area for sixteen of each exercise

Keep going !!

For the last three trips into the ocean, the run was up to shoulder deep

After finishing the two push ups and two dips,
everyone took off for a run to the southern end of the beach
and back again ... 'gestimate' distance of around seven/eight hundred metres
Down running on the soft sand and back running on the harder sand at the water's edge

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The Program

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Duration

Brett finished first in around 16 minutes

Ritchie was close behind

Tanya was next
followed by Kahlia

Brett met Sharon and Andria
about thirty metres from the finish line
Gave them a rest for about thirty seconds
and then they came in with a hard sprint

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The People

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Sharon

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Tanya

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Brett

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Kahlia

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Ritchie

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Andria

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Tai

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The Video

NOTE #01 - this video is a large file, being 53.90Mb in the 'flv' format ... depending upon your internet connection speed, it may stop/start the first time through ... which is damn annoying !! ... the best way to watch it is to click the 'PLAY' button, then go and have a cup'o'tea or wash the dog while it plays through ... after it's finished, click the button again and it will play perfectly

NOTE #02 - there is a sound track ... no actual running commentary, but if you crank up the volume you can hear the ocean !

NOTE #03 - a DVD copy is available ... free of charge ! ... terrific quality, and you can watch yourself on a big-screen television ! ... just send me an email by clicking HERE


video = http://www.ronebergcairns.com/2010onwards/general2010_3196.flv

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Duration = 16 minutes 28 seconds

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Includes

Shuttle Run Warm Up

The Workout

and

Coffee at the Beach

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