Strength and Conditioning 1:00:00 [1]
In the gym with Andrew, nice to have company.
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, hip rotations using TRX.
Thoracic stretches, broomstick, goblet squat, KB SL hip hinge, Inch worm, Bulgarian squat, TRX, SL box squats, BOSU reverse lunge, BOSU balance, Band walks, box jumps
Back squat 3x8 (20) 40, 45, 45kg
Deadlift 3x8 (40) 60, 60, 60kg
DbBP 4x10 12, 12, 14, 14kg (each hand)
Running warm up/down 18:57 [2] 2.95 km (6:25 / km)
ahr:140 max:163 shoes: Black + Purple MM
To DVC with Saz and then down to the Killing Fields.
Drills and accelerations once there with some bat pals.
Running intervals 34:44 [4] 6.38 km (5:27 / km)
ahr:164 max:178 shoes: Black + Purple MM
Fed up of not training because I am a bit ill. Seeing as not training doesn't seem to be making a difference the new plan is to train and see what happens, so intervals it was!
3 x 8min (2min) followed by 8 strides ~8s
Sarah said she was planning to run them with a steady HR (~172) and I found that I could keep almost with her doing the same thing. It was good as it kept me going. By the 3rd rep I was definitely struggling to keep the legs moving and HR would not increase above 165 at one point. Tip top advice from Nixon suggests that I should do gym on a Monday instead as then legs might be sore but they should have the power.
Distances decreased a little each time but not by as much as I expected: 1.67, 1.63, 1.60km
Running warm up/down 13:04 [1] 1.84 km (7:06 / km) +45m 6:20 / km
ahr:152 max:171 shoes: Black + Purple MM
Shuffle back up the hill to Sarah's where my stuff was, greeted by Amy's hamster which was buzzzz.