In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Strength and Conditioning||2|| 1:30:00|
| ||Run||2|| 46:55|| 6.18||(7:36)|| 9.94||(4:43)|| 100|
| ||Swimming||1|| 32:27|
| ||Total||5|| 2:49:22|| 6.18|| 9.94|| 100|
| ||[1-5]||4|| 2:19:22|
Run 23:25  4.97 km (4:43 / km) +50m 4:29 / km
shoes: Waverider 19s
Around my circuit again, fairly standard.
Feeling DOMS in the low back from the gym yesterday, but just took it at a pace that felt relatively easy and didn't bother looking at my watch.
Pretty unfussed about length/frequency/intensity of runs at the moment, would just like to totally sort my hips out, and then maybe get a bit more of a structured approach to training.
Strength and Conditioning 1:00:00 
Meant to go to the gym earlier in the day, but bike had a mechanical halfway there so had to bail out and walk home.
This did mean I got to gym with Emily though, which was nice
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
x10 Goblet Squats w/ pause (16kg)
x10 Single-leg Hip Hinge
6+6 Single-leg Box Squats
2 lengths Spiderman
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Been 2 weeks since I last squatted, longer since deadlifting, feels like a long time since doing the full session.
So I was just taking it easy, reminding myself what I'm doing. Plus it was a long time since lunch, so I was starved.
3x5 Back squat (50 warm-up, 80, 84, 84kg)
3x5 Deadlift (70 warm-up, 100, 100, 100kg)
Run 23:30  4.97 km (4:44 / km) +50m 4:30 / km
shoes: Waverider 19s
Morning run in the sun, was fun
Snuffle more or less gone, and hips feeling alright, nice.
Strength and Conditioning 30:00 
Haven't done anything the past two days, have had a sore throat/snuffle since before the JK that I'm attempting to shift.
Ankle + hip mobility
Swimming 32:27 
Went for a n̶i̶c̶e̶ swim. Don't have any goggles, which I should probably acquire, so I was finding my lower back was tightening up due to trying to keep my eyes out the water.
900m of breaststroke, with a SWOLF of 78 this time, which I assume is worse. Really not great at this swimming lark.
all weeks |