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Training Log: Rhombus

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Intensity

Description
Running pace (min/km)
0Mental, technical, tactical, flexibility, physiotherapy-
1Easy conversational pace, strength, drills> 4:45
2Marathon pace4:00 - 4:45
3Tempo runs and long intervals3:45 - 4:00
45k and shorter race pace and aerobic intervals3:30 - 3:45
5Anaerobic intervals significantly faster than race pace< 3:30

Muscle Group Exercise Weight (lb)
Legs
Calf raise 60
Leg extension 80
Leg curl 70
Leg press 60
Glutes
Lunge 60
Abdominals
Crunch -
Side bend 45
Back
Back extension 25
Lateral pull down 75
Shoulders
Bent over lateral raise 10e
Dumbbell press 15e
Chest
Bench press 70
Arms
Bicep curl 17.5e
Skull crusher 25?




Recent Weeks:

Week
Ending
Training hours by intensity
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12
Jun 25
Jun 18
Jun 11
Jun 4
May 28

Week
Ending
Training hours by activity
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12
Jun 25
Jun 18
Jun 11
Jun 4
May 28

Week
Ending
Training kilometers by activity
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130
Jun 25
Jun 18
Jun 11
Jun 4
May 28

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