Training Log Archive: jemmersonIn the 1 days ending Dec 7, 2016:
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Wednesday Dec 7, 2016 #
11 AM
Orienteering 13:52 [3] 1.89 km (7:20 / km) +52m 6:27 / km
shoes: Inov8 X-Talon 212 #5
control hanging for the DUOC session in the afternoon, in a gap between lectures
1 PM
Running warm up/down 6:08 [2] 1.27 km (4:50 / km) +7m 4:42 / km
shoes: Inov8 F-lite 230
from science site to MC
S&C 1:00:00 [3]
'Heavy week'
Rolling
Mobility stuff
2 set (with 20kg bar) of:
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
4 x 5 squats (40kg, 45kg, 50kg, 50kg)
with 4 x hurdle sets (3 hurdles and box)
4 x 5 overhead press (25kg, 3 x 27.5kg)
3 x 6 RDLs (45kg, 50kg, 55kg)
Rolling
Mobility stuff
2 set (with 20kg bar) of:
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
4 x 5 squats (40kg, 45kg, 50kg, 50kg)
with 4 x hurdle sets (3 hurdles and box)
4 x 5 overhead press (25kg, 3 x 27.5kg)
3 x 6 RDLs (45kg, 50kg, 55kg)
Running warm up/down 7:56 [2] 1.39 km (5:42 / km) +29m 5:10 / km
shoes: Inov8 X-Talon 212 #5
from MC to start of o session
4 PM
Orienteering 24:30 [3] 3.37 km (7:16 / km) +118m 6:11 / km
shoes: Inov8 X-Talon 212 #5
control collecting