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Training Log: mdryak

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:20:00
  Stationary Bike4 1:18:56 14.1 22.69
  Core/NTC Workout2 55:00
  Gym1 45:00
  Running1 25:00
  Exercises/Stretches2 10:00
  Total6 5:53:56 14.1 22.69
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WeThFrSaSuMoTu

Monday Feb 20 #

Core/NTC Workout 20:00 [3]

3 sets of
15 x 2kg. weighted arm lifts
25 x 6kg. medicine ball Russian twists
25 x 6kg. medicine ball lift sit ups

heel raises
step-ups

Stationary Bike warm up/down 5:50 [3]

Exercises/Stretches 5:00 [3]

clam shells
side leg raises
butt lifts w/ leg in air

Running 25:00 [3]

Run with Emily in Flass Vale

5 sets of 4mins med-hard, 1min walking

Sunday Feb 19 #

Cycling 2:00:00 [3]

Cycle ride along with Jen, Ben and Kat (who were doing their long run at a rapid pace) along the Leeds canal!

Saturday Feb 18 #

Stationary Bike 28:06 [3] 14.1 mi (2:00 / mi)

Session:
12 x 1min with 30sec recovery between efforts
Resistance: 3x12, 3x13, 3x14, 3x12

Exercises/Stretches 5:00 [3]

Friday Feb 17 #

Core/NTC Workout 35:00 [3]

HIIT workout

Thursday Feb 16 #

Stationary Bike 30:00 [3]

5 sets of 2mins hard x 30sec recovery
Warm up/Cool down

Wednesday Feb 15 #

Gym 45:00 [3]

Weights at SF

Stretches

To warm up, 2 sets (with 20kg bar) of:
3 overhead press
3 front squats
3 hang cleans
3 RDLs

4 x 3 hang cleans (25kg)

4 x 5 squats (45kg)

4 x 5 overhead press (25kg x2)

3 x 8 RDLs (40kg)

Stationary Bike 15:00 [3]

Cycling 20:00 [3]

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