Training Log Archive: jemmersonIn the 7 days ending May 20, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday May 20, 2018 #
8 AM
Running 50:30 [2] 9.41 km (5:22 / km) +117m 5:03 / km
ahr:158 max:177 shoes: Inov8 Race Ultra 290
Saturday May 19, 2018 #
8 AM
Running 42:32 [2] 8.04 km (5:17 / km) +100m 4:59 / km
ahr:156 max:176 shoes: Inov8 Race Ultra 290
Friday May 18, 2018 #
6 PM
S&C 1:05:00 [3]
Rolling and mobility stuff
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 deadlifts (70kg x2, 72.5kg x3)
3 x 6 split squats each side (40kg, 45kg x2)
With 4 x 5 pull ups
3 x 8 glute bridges (70kg, 80kg, 90kg)
Then 10 minutes of core
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 deadlifts (70kg x2, 72.5kg x3)
3 x 6 split squats each side (40kg, 45kg x2)
With 4 x 5 pull ups
3 x 8 glute bridges (70kg, 80kg, 90kg)
Then 10 minutes of core
Thursday May 17, 2018 #
8 AM
Running 1:24:58 [2] 16.01 km (5:18 / km) +150m 5:04 / km
ahr:160 max:175 shoes: Inov8 Race Ultra 290
Wednesday May 16, 2018 #
6 PM
S&C 1:00:00 [3]
Rolling and mobility stuff
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)
5 x 3 push jerks (35kg, 37.5kg, 40kg x3)
3 x 6 s/l RDLs each side (35kg)
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)
5 x 3 push jerks (35kg, 37.5kg, 40kg x3)
3 x 6 s/l RDLs each side (35kg)
Tuesday May 15, 2018 #
8 AM
Running 1:14:15 [2] 13.84 km (5:22 / km) +200m 5:00 / km
ahr:161 max:181 shoes: Inov8 Race Ultra 290
Monday May 14, 2018 #
8 AM
Cycling 30:00 [2]
in the gym
9 AM
S&C 45:00 [3]
25 mins core
20 mins legs / glutes / other stuff
20 mins legs / glutes / other stuff