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Training Log: sal.

In the last 7 days:

activity # timemileskm+m
  Strength + Conditioning3 1:26:53
  Swimming1 50:00 1.3(38:19) 2.1(23:49)
  Street Orienteering1 42:45 3.7(11:33) 5.96(7:10) 233
  Running2 35:04 3.86(9:04) 6.22(5:38) 125
  Total5 3:34:42 8.87 14.28 358
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Thursday Dec 8 #

6 AM

Strength + Conditioning 28:00 [3]

10: Arms

Circuit 1:
15x Dumbbell Squat & Press
36x Commandos
20x Lay Down Push Up + Tuck Jump
20x Decline Push Ups

Circuit 2:
24x Spider Push Ups
30x Tricep Dips (feet raised)
15x Bosu Burpees
20x In & Out Push Ups

Wednesday Dec 7 #

6 AM

Swimming 50:00 [3] 2.1 km (23:49 / km)

300m free w/ fins
5x 300m free no fins with 1min rest
300m back w/ fins
6 PM

Running 5:03 [3] 0.85 km (5:56 / km) +18m 5:22 / km
ahr:145 max:165

Warm up around the oval

Street Orienteering 42:45 [3] 5.96 km (7:10 / km) +233m 6:00 / km
ahr:155 max:174

StreetO #9 - Kotara

Just trudged around today, wasn't feeling the best. Ended up back early and with 27pts.

Tuesday Dec 6 #

6 AM

Strength + Conditioning 28:00 [3]

10: Legs

Circuit 1:
30x Weighted Step Ups
15x Double Bench Jumps
20x Medicine Ball Crab Walk
20x Split Squats

Circuit 2:
15x Burpee + Push Up + Bench Jump
15x Medicine Ball Squat & Press
24x 180 Degree Jump Squats
30x X Jumps

Monday Dec 5 #

6 PM

Running 30:01 [3] 5.37 km (5:35 / km) +107m 5:05 / km

Run with some excellent company that were kind enough to start out slow for me so that i could run the whole way.

Strength + Conditioning 30:53 [3]

I led the strength work tonight. Can definitely understand why Nic wanted to pass the baton for a bit! Think it might be the only time I've ever had Nic look at me with anything but love on her face!

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