Training Log Archive: rickypIn the 1 days ending Jan 20, 2017:
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Friday Jan 20, 2017 #
3 PM
S & C 1:00:00 [0]
Got let out of work early after two weeks of non-stop fixing so hit the gym for some mobility and strength before track session tonight.
2x10 Thoracic Exercises - All fours, Spiderman
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off
Agility Ladder (Imaginary - I need to get hold of one)
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Broad Jumps
3x10 Lat Pulldowns (52kg)
2x10 Thoracic Exercises - All fours, Spiderman
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off
Agility Ladder (Imaginary - I need to get hold of one)
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Broad Jumps
3x10 Lat Pulldowns (52kg)
7 PM
Running warm up/down 22:31 [3] 4.39 km (5:08 / km)
ahr:150 max:170 shoes: Mizuno Wave Rider 18
Short warm up on the Honeybourne line as i arrived early then warm up, drills and 4 strides
Running intervals 9:57 [4] 3.28 km (3:02 / km)
ahr:173 max:184 shoes: Mizuno Wave Rider 18
TTC Track session at POW
16 x 200m [~35s] with 4 mins rest after each set of 6
Split into pairs of roughly same speed. One would run 200m, get to where other was waiting then jog across the track to where your partner would finish and go again.
After a first 43s, the rest were between 33 and 38s
16 x 200m [~35s] with 4 mins rest after each set of 6
Split into pairs of roughly same speed. One would run 200m, get to where other was waiting then jog across the track to where your partner would finish and go again.
After a first 43s, the rest were between 33 and 38s
8 PM
Running 7:40 [3] 1.15 km (6:40 / km)
ahr:177 max:184 shoes: Mizuno Wave Rider 18
Jogging over during recoveries
Running warm up/down 1:57 [2] 0.33 km (5:55 / km)
ahr:146 max:179 shoes: Mizuno Wave Rider 18
Short warm down