Training Log Archive: redriderIn the 1 days ending Dec 7, 2017:
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Thursday Dec 7, 2017 #
8 AM
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
warm up and down including drills, 5x10 forward jumps, and 4x50m accelerations
Strength 1:00:00 [3]
1. Eccentric one-leg heel raises 3x15
2. Heel raises 3x10x20kg
3. Deep front squats 3x10x20kg
4. Press ups 3x5x20kg
5. Cleans 4x5x30kg
6. Box jumps up and down 4x10
7. RDLs 3x10x40kg
8. Squats 3x10x40kg
9. One-leg squats 3x10x30kg
10. Step ups 3x10x30kg
11. Step downs 3x10x20kg
12. Back extensions 3x15x10kg
13. Chest press 3x15x20kg
Core exercises in between
2. Heel raises 3x10x20kg
3. Deep front squats 3x10x20kg
4. Press ups 3x5x20kg
5. Cleans 4x5x30kg
6. Box jumps up and down 4x10
7. RDLs 3x10x40kg
8. Squats 3x10x40kg
9. One-leg squats 3x10x30kg
10. Step ups 3x10x30kg
11. Step downs 3x10x20kg
12. Back extensions 3x15x10kg
13. Chest press 3x15x20kg
Core exercises in between
3 PM
Trail running 43:00 [2] 6.6 km (6:31 / km)
Easy off road run in snowy trails with Outi